{"id":2047,"date":"2016-07-18T13:24:31","date_gmt":"2016-07-18T13:24:31","guid":{"rendered":"https:\/\/andreasphysioblog.com\/?p=2047"},"modified":"2021-05-30T15:20:27","modified_gmt":"2021-05-30T15:20:27","slug":"forebyggende-ovelser-for-haseskader","status":"publish","type":"post","link":"https:\/\/andreasphysioblog.com\/?p=2047","title":{"rendered":"Forebyggende \u00f8velser for haseskader"},"content":{"rendered":"<header class=\"entry-header\">\n<h1 class=\"entry-title\">Forebyggende \u00f8velser for\u00a0haseskader<\/h1>\n<\/header>\n<div class=\"entry-body\">\n<div class=\"entry-meta\"><\/div>\n<div class=\"entry-content\">\n<p>Form\u00e5let med at vise nedenst\u00e5ende \u00f8velser \u00a0er at im\u00f8dekomme de forskellige belastninger hasemuskulaturen uds\u00e6ttes i forskellige sportsgrene.<\/p>\n<p>Der er normalt fire komponenter i hase-forebyggelse-programmer.<\/p>\n<p>Hasemuskulaturen kan str\u00e6kkes b\u00e5de statisk og dynamisk gennem koncentrisk eller eksentrisk kontraktion, og ved\u00a0hurtige skifte mellem koncentriske og eksentriske bev\u00e6gelser, betegnet dette ofte som en plyometrisk aktivitet.<\/p>\n<p>I skadesforebyggende tr\u00e6ning er det vigtig at varme muskulaturen op f\u00f8r aktivitet dette kan g\u00f8res gennem lunte\/l\u00f8be, cykling, Skierg, airdyner, ro-maskine osv.<\/p>\n<p>Er par statiske str\u00e6k kan for nogen v\u00e6re forbundet med \u201cv\u00e6kke\u201d og klarg\u00f8re muskulaturen f\u00f8r en aktivitet. Der er dog ikke mange studier p\u00e5 at det har en forebyggende effekt.<\/p>\n<p><strong>Statisk str\u00e6k (op til 30 sekunder):<\/strong><\/p>\n<ul>\n<li>Pike<\/li>\n<li>Hurdles left and right<\/li>\n<li>Straddle<\/li>\n<li>Supine hamstring stretch with belt<\/li>\n<li>Standing hamstring stretch with anterior pelvic tilt<\/li>\n<li>Spilt (gymnast, dancers ect.)<\/li>\n<\/ul>\n<p><strong>Dynamisk str\u00e6k (g\u00e5 en given str\u00e6kning og udf\u00f8r s\u00e5 mange gentagelser som muligt).<\/strong><\/p>\n<ul>\n<li>Walking quad stretch<\/li>\n<li>Walking knee to chest<\/li>\n<li>Frankensteins walk<\/li>\n<li>Side lunges<\/li>\n<li>Inch Worms<\/li>\n<li>Walking hamstring stretch<\/li>\n<li>Helicopters Stepping backward<\/li>\n<li>High Knees<\/li>\n<li>Butt Kick<\/li>\n<\/ul>\n<p><strong>Ballistisk str\u00e6kt<\/strong><\/p>\n<ul>\n<li>Leg swing forward- and backward<\/li>\n<li>Leg Swing Sideways<\/li>\n<\/ul>\n<p><strong>Progression resistive exercise<\/strong><\/p>\n<ul>\n<li>Nordic Hamstring<\/li>\n<li>Prone hamstring curls<\/li>\n<li>Romania deadlift<\/li>\n<li>Koncentrisk leg curls<\/li>\n<li>Eksentrisk leg curls.<\/li>\n<li>Hip bridge with progression feetbalance using a bench, bosu-ball, pilatesball eg.<\/li>\n<\/ul>\n<p><strong>Plymetrisk exercise<\/strong><\/p>\n<ul>\n<li>Split jump<\/li>\n<li>Running butt kick<\/li>\n<li>Running high knees<\/li>\n<li>Box step and jumps (Depth jumps serie)<\/li>\n<li>Forward hurdle hops<\/li>\n<\/ul>\n<p><strong>Field Running progression<\/strong><\/p>\n<p>Level 1: Walk 1\/2 fields and jog 1\/2 fields repeat for 5 laps<\/p>\n<p>Level 2: Walk 1\/2 fields and jog a full fields repeat for 6 laps<\/p>\n<p>Level 3: Walk 1\/2 fields and jog for two full fields repeat for 9 laps<\/p>\n<p>Level 4: Walk 1\/2 fields and jog for three full fields repeat for 9 laps<\/p>\n<p>Level 5: jog for 12 full fields<\/p>\n<p>Level 6: jog for 15 full fields<\/p>\n<p>Level 7: jog for 18 full fields<\/p>\n<p>Level 8: jog and run for 18 fields<\/p>\n<p>Level 9: jog for 24 minutes<\/p>\n<p>Level 10: jog for 30 minutes<\/p>\n<p>Level 11: jog for 36 minutes:<\/p>\n<p>Level 12: Jog 1\/2 field, run for 1\/2 field, then sprint 30 meter repeat for 12 laps<\/p>\n<p>Level 13: sprint width of a field and rest for 2 minutes. Repeat 10 times<\/p>\n<p>Level 14: Sprint length of a field then rest two minutes. Repeat 10 times.<\/p>\n<p><a href=\"https:\/\/physioblogandreasbjerregaard.com\/2016\/05\/09\/30-20-10-loeb\/\">Level 15: 30-20-10 l\u00f8b for 24 minutter<\/a><\/p>\n<ul>\n<li><em>(Rules: <\/em><\/li>\n<li><em>If sore during warm up- take two days off and drop down one level<\/em><\/li>\n<li><em>If sore during workout, take one day off, and drop down one level<\/em><\/li>\n<li><em>If sore after workout, stay at same level)<\/em><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\n<\/div>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>Forebyggende \u00f8velser for\u00a0haseskader Form\u00e5let med at vise nedenst\u00e5ende \u00f8velser \u00a0er at im\u00f8dekomme de forskellige belastninger hasemuskulaturen uds\u00e6ttes i forskellige sportsgrene. Der er normalt fire komponenter i hase-forebyggelse-programmer. Hasemuskulaturen kan str\u00e6kkes b\u00e5de statisk og dynamisk gennem koncentrisk eller eksentrisk kontraktion, og ved\u00a0hurtige skifte mellem koncentriske og eksentriske bev\u00e6gelser, betegnet dette ofte som en plyometrisk aktivitet. I skadesforebyggende tr\u00e6ning er det vigtig at varme muskulaturen op f\u00f8r aktivitet dette kan g\u00f8res gennem lunte\/l\u00f8be, cykling, Skierg, airdyner, ro-maskine osv. Er par statiske str\u00e6k kan for nogen v\u00e6re forbundet med \u201cv\u00e6kke\u201d og klarg\u00f8re muskulaturen f\u00f8r en aktivitet. Der er dog ikke mange studier p\u00e5 at det har en forebyggende effekt. Statisk str\u00e6k (op til 30 sekunder): Pike Hurdles left and right Straddle Supine hamstring stretch with belt Standing hamstring stretch with anterior pelvic tilt Spilt (gymnast, dancers ect.) Dynamisk str\u00e6k (g\u00e5 en given str\u00e6kning og udf\u00f8r s\u00e5 mange gentagelser som muligt). Walking quad stretch Walking knee to chest Frankensteins walk Side lunges Inch Worms Walking hamstring stretch Helicopters Stepping backward High Knees Butt Kick Ballistisk str\u00e6kt Leg swing forward- and backward Leg Swing Sideways Progression resistive exercise Nordic Hamstring Prone hamstring curls Romania deadlift Koncentrisk leg curls Eksentrisk leg curls. Hip bridge with progression feetbalance using a bench, bosu-ball, pilatesball eg. Plymetrisk exercise Split jump Running butt kick Running high knees Box step and jumps (Depth jumps serie) Forward hurdle hops Field Running progression Level 1: Walk 1\/2 fields and jog 1\/2 fields repeat for 5 laps Level 2: Walk 1\/2 fields and jog a full fields repeat for 6 laps Level 3: Walk 1\/2 fields and jog for two full fields repeat for 9 laps Level 4: Walk 1\/2 fields and jog for three full fields repeat for 9 laps Level 5: jog for 12 full fields Level 6: jog for 15 full fields Level 7: jog for 18 full fields Level 8: jog and run for 18 fields Level 9: jog for 24 minutes Level 10: jog for 30 minutes Level 11: jog for 36 minutes: Level 12: Jog 1\/2 field, run for 1\/2 field, then sprint 30 meter repeat for 12 laps Level 13: sprint width of a field and rest for 2 minutes. Repeat 10 times Level 14: Sprint length of a field then rest two minutes. Repeat 10 times. Level 15: 30-20-10 l\u00f8b for 24 minutter (Rules: If sore during warm up- take two days off and drop down one level If sore during workout, take one day off, and drop down one level If sore after workout, stay at same level) &nbsp;<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_coblocks_attr":"","_coblocks_dimensions":"","_coblocks_responsive_height":"","_coblocks_accordion_ie_support":"","om_disable_all_campaigns":false,"_monsterinsights_skip_tracking":false,"postBodyCss":"","postBodyMargin":[],"postBodyPadding":[],"postBodyBackground":{"backgroundType":"classic","gradient":""},"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_wpcom_ai_launchpad_first_post":false,"_jetpack_hide_featured_image":false,"_jetpack_featured_image_duplicate_dismissed":0,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[155,261,7,4,13],"tags":[42],"class_list":["post-2047","post","type-post","status-publish","format-standard","hentry","category-acl","category-exercise","category-hamstring","category-knee-injuries","category-training","tag-hamstring"],"blocksy_meta":{"styles_descriptor":{"styles":{"desktop":"","tablet":"","mobile":""},"google_fonts":[],"version":7}},"aioseo_notices":[],"aioseo_head":"\n\t\t<!-- All in One SEO 5.0.3 - aioseo.com -->\n\t<meta name=\"description\" content=\"Forebyggende \u00f8velser for haseskader Form\u00e5let med at vise nedenst\u00e5ende \u00f8velser er at im\u00f8dekomme de forskellige belastninger hasemuskulaturen uds\u00e6ttes i forskellige sportsgrene. Der er normalt fire komponenter i hase-forebyggelse-programmer. Hasemuskulaturen kan str\u00e6kkes b\u00e5de statisk og dynamisk gennem koncentrisk eller eksentrisk kontraktion, og ved hurtige skifte mellem koncentriske og eksentriske bev\u00e6gelser, betegnet dette ofte som en plyometrisk aktivitet. 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