Inflammation of the bursa at the ischiatic bone – 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 and sprint running

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.

Lie on your side on a table or treatment table. Bend your lower leg up towards your body and let your upper leg hang over the edge of the table, so that you feel a gradual stretch along the outside of your thigh. Hold the stretch for 20 seconds. Turn round and do the same exercise on the other leg.

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 stretched out. Bend the other leg and place your foot on the opposite side of the stretched leg. Using both hands, pull your knee up towards the opposite shoulder so that you feel a gradual stretch in your glutes. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Lie on your back. Bend your right leg 90 degrees at the hip and knee Place the outside of your left foot against your right knee. With your hands on the back of your right knee, pull your leg up towards your head, so that the buttocks of your left leg become increasingly stretched. Hold the stretch for 20 seconds. Repeat the exercise on the opposite leg.

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.

Lie on your back with the ball under the training leg. Lift your hip off the floor and stretch your healthy leg. Hold the position for 10 seconds. Repeat the exercise alternately with the right and left leg.

Strength

45 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 resistance band. Wrap the resistance band around your shin just above the ankle. Slowly stretch your knee to tighten the elastic band. Hold the tension for a few seconds and slowly bend the 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.

Stand next to a chair, putting your weight on your good leg. If necessary, use one hand to hold onto the back of the chair for support at first. Stand with the sandbag on your training leg. Slowly bend and straighten the knee of your training leg.

Lie on your side with the working leg on top and an exercise band wrapped around your lower legs just above the ankles. Lie with your upper body slightly rotated forwards so that your navel is facing the floor. Tighten your glutes and lift the top leg backwards. Hold the leg raised for a few seconds, then lift it towards the ceiling. Hold the leg for a few seconds and slowly lower it back to the starting position.

Lie on your back with your legs stretched out and a towel under one heel. Bend both knees slightly and lift your hips. Hold the position for a few seconds. Then lift the other leg, keeping it straight. Hold the tension for a few seconds. Pull your supporting leg as close to your buttocks as possible. Hold the tension for a few seconds. Then straighten your supporting leg so that it is almost fully extended. Hold the tension for a few seconds. Then lower your hips to the floor and stretch your legs as in the starting position.

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