Muscle injury, back thigh – Step 2

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: Light-intensity cycling. Swimming. Walk.

Stretching

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.

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.

Strength

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.

Sit on a chair with a ball under your foot. Roll the ball forwards and backwards and from side to side. Later, replace the ball with a tennis ball.

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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