Sinus tarsi syndrom – Step 2

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, walking.

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.

Attach an exercise band to a sturdy chair leg. Sit on the floor with your leg stretched out, with the outside of your foot aligned with the chair leg. 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 roll it around under the sole of your foot whilst pressing your foot against the ball.

Sid på en stol og læg anklen på det skadede ben over på modsatte knæ. Den ene hånd holder anklen, mens den anden hånd langsomt bøjer tæerne opad (hvorved der kan føles et stræk under foden). Hold spændingen i mindst 10 sekunder. Bøj derefter tæerne maksimalt nedad og hold udspændingen i 10 sekunder.

Stand upright. Stretch your ankle and touch your toes to the floor so that they bend backwards as much as possible. Hold the position for 10 seconds. Then put your toes on the floor so that they bend forwards as much as possible. Hold the position for 10 seconds.

Coordination

5 minutes of each training session

Stå på ét ben. Spil bold op ad væggen.

Hold balancen på to ben på vippebrættet. Støt i starten med hånden mod væggen. Senere holdes balancen på ét ben uden støtte. Prøv senere at holde balancen med lukkede øjne.

Stå på tæerne med bøjede knæ. Læg vægten frem på tåspidserne og hold  balancen. Støt i starten evt. med en hånd mod væggen.

Strength

40 minutes of each training session

Sit on a chair with your leg stretched out. Hold an exercise band in both hands. Place the band around your heel, the sole of your foot and all your toes. Bend your ankle upwards as far as possible by pulling on the band. Hold the position for 10 seconds. Then slowly stretch your foot so that the elastic band is stretched out. Hold the stretch for a few seconds, then bend your ankle upwards to return to the starting position.

Sit on a chair. Hold an exercise band in both hands. Place the band around your big toe. Bend your big toe upwards as far as possible by pulling on the band. Hold the position for 10 seconds. Then slowly bend your big toe downwards as much as possible to stretch the elastic. Hold the tension for a few seconds and then bend your big toe upwards to reach 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.

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.

En træningselastik fæstes til et tungt stolben. Sid på gulvet med strakt ben med indersiden af træningsfoden ud for stolbenet. Træningselastikken føres rundt om forfoden (ydersiden). Drej langsomt foden ud til siden, så elastikken strammes. Hold spændingen i få sekunder og før langsomt foden tilbage til udgangsposition. Knæet må ikke roteres.

En træningselastik fæstes til et tungt stolben. Sid på gulvet med strakt ben med ydersiden af træningsfoden ud for stolbenet. Træningselastikken føres rundt om forfoden (indersiden). Drej langsomt foden ind til siden mod den anden fod, så elastikken strammes. Hold spændingen i få sekunder og før langsomt foden tilbage til udgangsposition. Knæet må ikke roteres.

Sit or stand with your bare feet on a tea towel. Pull the tea towel together with your toes.

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.

Stå bag en stol og støt evt. med hænderne på ryglænet. Gå langsomt op på tå. Hold spændingen i få sekunder. Gå ned igen.

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