Non-contact sports (e.g. volleyball, badminton, tennis) can often be resumed after 3-4 months and contact sports (basketball, handball, football) after 6-8 months. Often treated with an emergency bandage which is usually removed after 2 weeks
Condition
Unlimited: Cycling. Swimming. Running at an increasing pace.
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 up straight with your hands on your hips. Gently arch your back and press down slightly with your hands to deepen the arch, so that you feel a gradual stretch in your abdominal muscles. Hold the position for 20 seconds. Relax for 20 seconds.
Cross your straight training leg behind your support leg while bending your body out to the side over your training leg to increase the stretch on the outside of your thigh. Hold the stretch for 20 seconds. Repeat the exercise, alternating between your right and left legs.
The exercise can also be done while lying on your side on a table or bed. Bend your lower leg up towards you and let your upper leg hang over the edge of the table to increase the stretch on the inside of your thigh. Hold the stretch for 20 seconds. Turn round and do the same exercise on the other leg.
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
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.
Stand on one leg. Bounce the ball off the wall.
Lie on your back with a ball or stick under both feet. Roll the ball back and forth at a steady pace while lifting your hips.
Strength
Attach an exercise band at ankle height behind you. Sit on a chair with your back against the exercise band. Loop the exercise band around your shin, just above the ankle joint. Slowly straighten your knee so that the exercise band tightens. Hold the tension for a few seconds, then slowly bend your knee again.
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 your legs straight. Place an exercise band around your ankles. Spread your legs as wide as possible. Hold the position for a few seconds, then slowly bring your legs back to the starting position.
Lie on your back with your knees bent. Hold a ball between your knees and squeeze for 20 seconds. Relax for 10 seconds.
‘Hamstring plank’. Lie on your back with your body fully stretched. Press your heels into the ground, tense up your entire body and lift your hips off the ground. Hold the tension for as long as possible. The exercise can be made more difficult by lifting one leg.
Stand with your back against the wall, keeping your weight evenly distributed on both legs. Slowly bend your knees to a 90-degree angle, then stand back up slowly.
Stand on the affected leg on a stool. Bend and straighten the knee of the affected leg while letting the healthy leg hang over the edge of the stool.