Return to your regular training routine now. Include the following exercises as integral components to prevent a recurrence of your injury.
Stretching & mobility
Select from the exercises below for maintenance:
Adductor swings
Dynamic stretching – this movement can become more dynamic or faster.
Teaching point:
- Swing the leg out sideways, making sure you rotate your leg so your toes point upwards as your leg swings upwards
- 3 sets for 5 reps
Hip rotation into sumo
Great exercise for hip mobility and quad activation.
Teaching point:
- Start in a squat position with your toes pointing outwards
- Lift your knee up and rotate it to the side and drop down into a squat, repeat this with the other leg
- Remember to stay low in a semi-squat position
- 3 sets for 6 reps
Walking hamstring sweeps
Teaching point:
- Both legs to land on the heels
- Sweeping down with your hands, whilst continuously walking
- 3 sets for 5 metres
Russian walks
Teaching point:
- Lift each foot up into a high-knee position as you walk forwards
- Pushing through the heels and landing on flat feet
- 3 sets for 5 reps on each side
Strengthening
Select from the exercises below:
Bodyweight squats (with band)
Teaching point:
- Keep your feet hip-width apart
- Keep the band just above your knees, maintaining this knee position throughout
- Keep your knees in line with your toes
- Go as deep as you feel comfortable
- 3 sets of 12 reps
Isometric ball squeeze >75%
Teaching point:
- Lie on your back with a ball (either a small football, medicine ball, or swiss ball) between the knees
- Squeeze the thighs into the ball, holding the contraction for a few seconds before resting and repeating
- This exercise can be performed with straight legs or the feet raised and knees at 90 degrees
- 3 x 8 each position
Long lever adductor holds into Copenhagen
Teaching point:
- Weight should be going through the foot that’s on the bench
- Hold for 10 seconds, progress up to 25-30 seconds
Adduction in standing
Teaching point:
- The working leg is the one with the band around it and is kept straight
- The standing leg should be slightly bent
- 3 sets of 8 reps
Lateral lunge
Teaching point:
- Step to the side keeping the toes forwards and the feet flat
- Whilst keeping the involved leg straight, squat through the hip of the involved leg ensuring that the knee is in line with the foot
- 3 sets of 6 reps
Activation
Select from the exercises below:
Ice skaters dynamic
Teaching Points:
- Dynamic ice skaters on your toes
- Increase speed and energy of this drill
- 3 sets of 5 metres
Crab walk dynamic
Teaching Points:
- Dynamic crab walks on your toes
- Increase speed and energy of this drill
- 3 sets of 5 metres
Functional
Select from the exercise below:
High knee march
Teaching Points:
- This is a functional exercise that helps transition to running and more explosive exercises later on
- March forwards on your toes driving your knees high
- 3 sets of 5 metres
Quick feet & hold
Teaching point:
- Start standing on the right leg
- March 3 steps and hold strong on landing
- Repeat x 6 each leg
Exit criteria
Complete the program
If you have been back into normal training for a few weeks and stayed injury-free then complete/close this program.
However, we recommend you continue with some maintenance exercises as part of your normal training routine.