Lateral ligament rupture, external – 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

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

Stretching

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. Lie on your stomach and wrap a towel around your ankle. Use your hands to pull the towel, so that your foot is pulled up and back. 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.

Coordination

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

“Pelvic lift with knee extension”. Lie on your back with your knees bent. Lift one leg straight up and, at the same time, lift your hips off the floor. Your back, thighs and lower legs should be in a straight line. Hold the position for a few seconds and slowly lower your hips back to the floor. Repeat the exercise, alternating between the right and left legs.

Stand with your back against a wall, holding a ball between the back of your knee and your leg. Push your knee backwards to maximise the pressure on the ball. Hold the position for a few seconds, then relax.

Lie on your back with a ball between your feet. Squeeze for 20 seconds. Relax for 10 seconds.

Lie on the floor with your arms above your head and legs straight. Lift your right arm and left leg simultaneously. Then lift the opposite arm and leg.

Lie on your back with your healthy leg bent and your foot on the floor. Rest the foot of your injured leg on a ball against the wall. Roll the ball up and down the wall while your foot presses lightly against it.

Lie on your back. Let the heel of the training leg rest on a smooth floor. Bend and stretch the training leg while maintaining contact with the ground.

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