Inflammation in the growth zone of the ischial tuberosity – 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.

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 sprint running

Stretching

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

Coordination

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.

Lig på ryggen med bold under træningsbenet. Løft hoften op fra gulvet og stræk det raske ben. Hold stillingen i 10 sekunder. Gentag øvelsen skiftevis med højre og venstre ben.

Strength

“Nordic hamstring curls”. Kneel down. Keep your lower legs still*. Lean forward slowly in a smooth motion. Keep your back and hips straight (tighten your glutes) and engage the muscles at the back of your thighs. When you can’t lean any further forward without your head falling towards the floor, push back with your arms. Push off with your arms so that you can use your hamstrings to pull yourself back up to the starting position.

*) The feet can be secured either by placing them under a sofa, by having someone hold them by the ankles, or by fastening a belt around the ankles and threading the belt under an open door, with the ankles on either side of the door.

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