Fluid accumulation in the hip joint – Step 1

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

Læs om skaden

Instruktion

Læs den fulde instruktion til genoptræning her

Tidsangivelserne i minutter angiver tidsfordelingen mellem udspænding, balance og styrke, hvis du træner én time.
Om du træner f.eks. én time eller 10 minutter tilpasses dit udgangspunkt – og kan optrappes over tid.

Condition

Unlimited: Swimming (crawl)

Stretching

5 minutes of each training session

Stå med træningsbenet strakt på et trappetrin/skammel, mens forkroppen bøjes let fremover. Hold udspændingen i 20 sekunder.

Stå ret op med hænderne på hofterne. Svaj stille og roligt bagover og pres en smule med hænderne for at øge svajet, så der kommer tiltagende udspænding i mavemusklerne. Hold stillingen i 20 sekunder. Slap af i 20 sekunder.

Coordination

5 minutes of each training session

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.

Strength

5 minutes of each training session

Stå på et glat underlag med et viskestykke under foden. Tæerne på træningsbenet peger lige frem. Glid på træningsbenet ud til siden og tilbage igen. Gentag øvelsen med tæerne pegende ud til siden.

Tilbage

SportNetDoc is an online encyclopedia of musculoskeletal injuries with associated rehabilitation programs. The site is dedicated to educating and informing both professionals and athletes of all levels.

Disclaimer

Disclaimer - All information is indicative. SportNetDoc is not intended to replace a sports medicine assessment by a physician or physiotherapist, nor treatment with the preparation of an individual rehabilitation program.

* The editorial team cannot assume responsibility for answering questions regarding current sports injuries. Such questions should instead be directed to e.g. your own doctor.

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For amendments, sponsorship, banner ads and the like, please contact the editorial team.

Contact us

Contact us

If you have any amendments, want to collaborate or advertise, you can contact the editorial team via email: fredberg.sportnetdoc@gmail.com

Ulrich Fredberg
Chief physician, adj. professor of sports medicine and ultrasound diagnostics
Stadium clinic