Acute and chronic compartment syndrome, back thigh – 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 Run with sprint.

Stretching

10 minutes of each training session

Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.

Stand on one leg. Support yourself with one hand against a wall or chair. Bend the opposite knee and grasp your foot with the hand on the same side. Pull your foot upwards and your knee slightly backwards, so that you feel a gradual stretch in your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs. The exercise can also be performed lying on your side or stomach.

Cross your working leg behind your supporting leg whilst leaning out to the side over your working leg, so that you feel a gradual stretch along the outside of your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.

Stand with your legs apart. Keep one leg straight and the other slightly bent. Shift your weight to the side onto your bent leg, so that you feel a gradual stretch on the inside of the opposite thigh. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Lie on your back with one leg straight. Bend the other leg and place your foot on the other side of the stretched leg. With both hands, pull your knee up towards the opposite shoulder so that your buttocks are increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.

Coodination

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 balancing with your eyes closed later.

Strength

40 minutes of each training session

Secure an exercise band at hip height in front of you. Sit on a chair facing the exercise band. Loop the exercise band around your ankle. Lift and extend your leg. Then slowly bend your knee so that the exercise band tightens. Hold the tension for a few seconds and slowly straighten your knee again.

Attach an exercise band at ankle height behind you. Sit on a chair with your back against the exercise band. Loop the exercise band around your shin, just above the ankle joint. Slowly straighten your knee so that the exercise band tightens. Hold the tension for a few seconds, then slowly bend your knee again.

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

“Nordic hamstring curls”. Kneel down. Keep your lower legs still*. Lean forward slowly in a smooth motion. Keep your back and hips straight (tighten your glutes) and engage the muscles at the back of your thighs. When you can’t lean any further forward without your head falling towards the floor, push back with your arms. Push off with your arms so that you can use your hamstrings to pull yourself back up to the starting position.

*) The feet can be secured either by placing them under a sofa, by having someone hold them by the ankles, or by fastening a belt around the ankles and threading the belt under an open door, with the ankles on either side of the door.

Kneel down. Keep your lower legs straight*. Attach an exercise band behind you at shoulder height. Loop the band over both shoulders so that you can hold it with both hands, placed in front of your shoulders. Lean forwards slowly in a smooth motion. Keep your back and hips straight (tighten your glutes) and engage the muscles at the back of your thighs. When you reach the floor, slowly stand back up again by using your hamstrings and the tension in the resistance band to pull yourself back into the starting position.

*) The feet can be secured either by placing them under a sofa, by having someone hold them by the ankles, or by fastening a belt around the ankles and threading the belt under an open door, with the ankles on either side of the door.

Sit on your knees, bent at a 90-degree angle. Keep your lower legs still*. Slowly bend forwards in a smooth motion until your forehead (almost) touches the floor. Use your back and hamstring muscles to pull yourself back up to the starting position.

*) The feet can be secured either by placing them under a sofa, by having someone hold them by the ankles, or by fastening a belt around the ankles and threading the belt under an open door, with the ankles on either side of the door.

Attach an exercise band at hip height. Place the resistance band around your hips so that it is taut. Stand on your good leg with your side facing the resistance band. Push off with your good leg and land on the leg furthest away, so that the resistance band tightens further. Remember that the band must be positioned so that it provides resistance during the push-off. Repeat the exercise on the other leg.

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