Inflammation of the hollow foot tendon – 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 over increasing distances

Stretching

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.

Stand facing a wall with your training leg stretched out, heel on the floor, and with your ankle bent so that the ball of your foot rests against the wall. Press your pelvis against the wall to gradually stretch your calf muscle. Hold the stretch for 20 seconds. Repeat the exercise on the other leg.

Stand with a small spiked ball under your foot and roll it around under the sole of your foot whilst 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.

Coordination

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 balancing 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.

Strength

Stand on the balls of both feet on a step, with your heels hanging over the edge. Slowly rise onto your toes, keeping your weight on your good leg. Slowly lower yourself onto your training leg as far as you can, so that you feel a stretch in your calf muscle. Use your good leg to rise back onto your toes. If necessary, support yourself with one hand on the wall. The exercise is performed alternately with the knee straight and bent. The load can be increased by wearing a rucksack 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

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.

Attach an exercise band at hip height. Stand with your back to the point where the exercise band is attached. Place an exercise band around your waist/chest. Stand on one leg and take a small step forward, landing on the other leg so that the band is taut. Return to the starting position. Alternate between your right and left legs.

Attach an exercise band behind you at hip height. Stand with both feet on a step, with the exercise band around your hips. Push off with both feet and land on both feet in front of the step.

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