Inflammation of the growth zone around the hip – 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 heel bone heal.

The exercises must not trigger the familiar pain under the heel during or after training.

Condition

Unrestricted: Cycling, swimming, light running on soft surfaces

Stretching

Stand with your training leg straight on a step/stool while bending your front body slightly forwards. Hold the stretch for 20 seconds.

Coordination

Stand on one leg. Bounce the ball off the wall.

Strength

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.

Stand behind a chair and, if necessary, support yourself by placing your hands on the backrest. Slowly rise onto your toes. Hold the position for a few seconds. Lower yourself back down.

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