Inflammation in the growth zone of the ischial tuberosity – Step 3

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.

The treatment for stress-induced inflammation of growth plates primarily involves rest, as the growth plates cannot be strengthened through exercise. It is important to keep ‘all’ the other muscles active whilst the tendon attachments in the growth zone of the ischial tuberosity heal.

The exercises must not trigger any familiar pain during or after training. If surgery has been performed due to a tear in the growth plate, rehabilitation should be discussed with the doctors who carried out the treatment.

Condition

Unlimited: Cycling, swimming and running with speed gradients

Stretching

Lie on your back. Hold the back of your knee with both hands. Pull your working leg up towards your head, so that you feel a gradual stretch in your hamstring. Perform the exercise with both a straight and a bent knee. Hold the stretch for 20 seconds. Then do the same exercise on the other leg.

Coordination

Balance on two feet on the balance board. At first, use your hand to support yourself against the wall. Later, balance on one foot without support.
Try balancing with your eyes closed later.

Strength

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.

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 Return the foot to the starting position. Do not rotate the knee.

Get down on your knees and support yourself with both hands. Stretch your left leg out behind you and your right arm out in front of you. Hold this position for a few seconds. Then stretch your right leg backwards and your left arm forwards. Hold this position for a few seconds.

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