Rupture of the deep hip flexor – Step 4

Rehabilitation starts with the exercises in Step 1. When the exercises can be performed without pain, rehabilitation starts on the next step.

How often and for how long should I train? Training frequency and duration are individual. Start with about 3 repetitions per workout. exercise and at least 3 times a week. Slowly increase the number of repetitions and load without exceeding the pain threshold

Do I have to do the whole program every time? No, you can divide the exercises into different days. The most important thing is to exercise regularly and gradually increase the intensity

Read about the injury

Instruction

Read the full instruction for rehabilitation here

The time in minutes indicates the time distribution between stretching, balance and strength if you train for one hour.
Whether you train for one hour or 10 minutes, for example, is adapted to your starting point – and can be increased over time.

Condition

Unlimited: Cycling. Swimming. Running on soft surfaces.

Stretching

10 minutes of each training session

Stand with one foot on a chair and the other leg stretched out behind you. Shift your weight forwards so that you feel a gradual stretch at the front of your hip. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Sit with your knees bent and the soles of your feet touching. Place your hands on both knees and slowly push your knees apart, so that you feel a gradual stretch in your groin. Hold the stretch for 20 seconds. Relax for 20 seconds

Coordination

10 minutes of each training session

Stand on one leg. Bounce the ball off 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

Lie on your back with a ball under your training leg. Lift your hips off the floor and straighten your good leg. Hold the position for 10 seconds. Repeat the exercise, alternating between your right and left legs

Strength

40 minutes of each training session

Attach an exercise band 10 cm above floor level. Stand with your back to the exercise band. Loop the band around your leg between the knee and the ankle (the lower you place it, the greater the resistance). Slowly bring your leg forwards so that the band tightens. Hold the tension for a few seconds, then slowly return your leg to the starting position

Tie an exercise band to a sturdy chair leg. Get down on all fours with your head facing away from the band. Loop the exercise band around one foot (the instep). Lift the leg with the band attached and pull your knee forwards so that the band tightens. Slowly bring your leg back

“Bicycle crunch”. Lie on your back. Place your hands behind your head. Make cycling movements with your legs and bring your right elbow towards your left knee and your left elbow towards your right knee in turn. Fully extend the leg that is raised.

Stand with your back against the wall, with your weight on your working leg. Lift your good leg onto a stool. Slowly bend the knee of your working leg to 90 degrees. Push off with your good leg and use it to stand up.

‘Hamstring plank’. Lie on your back with your body fully stretched. Press your heels into the ground, tense up your entire body and lift your hips off the ground. Hold the tension for as long as possible. The exercise can be made more difficult by lifting one leg.

‘Plank. Lie on the floor on your stomach, supporting only your elbows and toes so that your hips do not touch the floor. Hold the position for as long as possible.

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