The aim of phase 5 is to ensure maintenance whilst establishing a return to training.
Treatment
As required.
Taping/bracing
Wear during running sessions or training.
Massage/foam roller
Foam roller to the quadriceps muscles can be done daily.
Cold therapy
Apply cold after training, especially if you feel any discomfort or soreness.
Stretching
To be done daily.
Quadriceps stretch
2 x 15 secs each leg.
Calf stretch
2 x 15 secs each leg
Hip flexor stretch
2 sets of 15 secs each leg
Note: Be careful putting pressure on your injured knee. Use a cushion, or padding of some sort if it is uncomfortable.
Glute stretch
2 x 15 secs each leg
Hamstring swing
2 to 3 x 15 secs
Adductor stretch
2 to 3 x 15 secs
Strengthening
1 to 2 times a week.
Squat (with weight)
Add weights by holding dumbbells or using a bar.
3 x 6 reps
Single leg press
3 x 6 reps
Single-leg Romanian deadlift (RDL)
3 sets of 5 reps each leg
Complete this program?
Check if you are ready to complete the program: