Condition
Unlimited: Cycling, swimming, running over increasing distances
Stretching
15 minutes of each training session
Stand with your arms resting against a wall and your working leg stretched out behind you so that you feel a stretch in your calf muscle. Slowly bend the knee of your working leg so that you feel an increasing stretch in your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.
An exercise band is attached to a heavy chair leg. Sit on the floor with your leg stretched out, with the outside of your training foot aligned with the leg of the chair. Loop the exercise band around the front of your foot (on the inside). Slowly turn your foot inwards towards your other foot so that the band tightens. Hold the tension for a few seconds and move slowly the foot back to the starting position. Do not rotate the knee.
Stand on your left leg. Bend your right knee and grasp the little toe side of your right foot with your left hand. Slowly pull upwards so that the ankle is stretched as far as possible and the heel moves towards your buttock, bringing the foot behind your good leg so that you feel a gradual stretch along the outside of your shin. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
Stand with a small spiked ball under your foot and run the ball around under the sole of your foot while pressing your foot against the ball.
Sit on a chair and place the ankle of your injured leg over the opposite knee. Hold the ankle with one hand, whilst using the other hand to slowly bend your toes upwards (you may feel a stretch under your foot). Hold the stretch for at least 10 seconds. Then bend your toes downwards as far as possible and hold the stretch for 10 seconds.
Kneel down and rest on your toes. Lower your bottom so that it presses against your lower leg, bending your toes as far as possible. Hold the position for at least 10 seconds. Lift your bottom and return to the starting position.
Place your foot on a stool. Then bend your knee and ankle as far as possible and bring your upper body down towards your thigh, so that the pressure on your knee and ankle increases. Hold the position for at least 10 seconds. Then straighten your body, extend your knee and ankle, and return to the starting position.
Lie on your back on the floor with your lower leg resting on a stool or chair. Let your foot hang freely. Move your foot up and down and from side to side.
Coordination
5 minutes of each training session
Balance on two feet on the balance board. To begin with, use your hand to support yourself against the wall. Later, balance on one foot without support. Try holding it later balance with your eyes closed.
Stand on your toes with knees bent. Put your weight on the tips of your toes and keep your balance. Initially, support yourself with one hand against the wall.
“The Runner”. Stand on your training leg with your knee straight. Bend your body forwards at a 90-degree angle and lift your good leg straight backwards and the opposite arm straight forwards. Maintain your balance on the supporting leg for as long as possible. If necessary, use one hand to support yourself against the wall at the start. Once you feel confident, you can make the exercise more challenging by closing your eyes.
Strength
40 minutes of each training session
Sit on the floor with your leg stretched out. Place an exercise band around the ball of your foot (the sole of your foot) and hold the band in your hand. Slowly stretch your foot so that the band tightens. Hold the stretch for a few seconds and slowly return your foot to the starting position.
En træningselastik fæstes til et tungt stolben. Sid på gulvet med strakt ben med ansigt mod træningselastikken. Træningselastikken føres rundt om forfoden (fodryg). Bøj langsomt foden opad så elastikken strammes. Hold spændingen i få sekunder og før langsomt foden tilbage til udgangsposition.
An exercise band is attached to a heavy chair leg. Sit on the floor with your leg stretched out, with the inside of your training foot against the leg of a chair. Loop the exercise band around the front of your foot (on the outside). Slowly turn your foot out to the side so that the band tightens. Hold the stretch for a few seconds and slowly return your foot to the starting position. Do not rotate the knee.
An exercise band is attached to a heavy chair leg. Sit on the floor with your leg stretched out, with the outside of your training foot aligned with the leg of the chair. Loop the exercise band around the front of your foot (on the inside). Slowly turn your foot inwards towards your other foot so that the band tightens. Hold the tension for a few seconds and move slowly the foot back to the starting position. Do not rotate the knee.
Stand on the balls of both feet on a stair step with your heels hanging off the edge. Slowly rise up onto your toes, keeping your weight on your healthy leg. Slowly lower yourself onto your injured leg as far as you can, until you feel a stretch in your calf muscle. Use your good leg to rise back up onto your toes. If necessary, support yourself with one hand on the wall. Perform the exercise alternately with the knee straight and bent. You can increase the load by wearing a backpack and gradually adding weight to it.
Stand on one leg facing a wall. If necessary, place your hands on the wall for support. Slowly rise onto your toes. Hold the position for a few seconds, then slowly lower your foot back to the starting position
Lie on your back with your legs stretched out. Place the elastic band around your feet. Slowly rotate your feet outwards as far as possible. Hold the position for a few seconds, then slowly bring your legs back together.
Lie on your back with your legs stretched out. Cross your lower legs. Tie an exercise band around the foot of the working leg. Place the sole of the other foot on the exercise band, right next to the foot of the working leg, which is turned as far away from the other foot as possible, so that the lateral ligaments and the exercise band are stretched to their maximum. Hold the stretch for a few seconds, then slowly bring your feet back together.