Exercise tips when one has a fcuked leg

#1
Quite simple really, as the title suggests I'd like some advice on training whilst having a broken ankle. Contrary to suspicion :D I did not fiddle with the OHs skydiving rig, she just landed a little awkwardly.....and now she has a rather broken ankle. She's still talking to me (just) and wants an upper body exercise plan to ensure she keeps her fit physique. She's going to be laid up for the next couple of months so we're after some tips and hints from some of you fuckwits (PTI/Physio types..not the usual detritus of Arrsenders). The aim is to keep her fit for a strenuous exped later on in the year.
 
#2
Don't do any exercise at all until well, this will be a learning experience for your bitch.

Doing pull ups and sit ups while injured is just asking for twubble.
 

Joker62

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#3
Bollock-chops said:
Don't do any exercise at all until well, this will be a learning experience for your bitch.

Doing pull ups and sit ups while injured is just asking for twubble.
FFS, she's got a broken ankle, what's to stop her dong sit ups and a bt of weight work??
 
#4
Joker62 said:
Bollock-chops said:
Don't do any exercise at all until well, this will be a learning experience for your bitch.

Doing pull ups and sit ups while injured is just asking for twubble.
FFS, she's got a broken ankle, what's to stop her dong sit ups and a bt of weight work??
Absolutely nothing. There are loads of weight training exercises she can do while sitting or lying on a bench. As long as she's not putting any direct stress on her ankle, she will have no problems with...

Bench Press
Dips
Pull Ups
Pulldowns
Flyes
Military Press
Lateral Raises
Bicep Curls


...to name but a few.

Cardio is not impossible but would require a specific piece of kit; I can't remember the correct term but it's basically an upper-body exercise bike. You sit down and turn two handles connected to a wheel.
 
#7
Bollock-chops said:
Don't do any exercise at all until well, this will be a learning experience for your bitch.

Doing pull ups and sit ups while injured is just asking for twubble.
Great advice, I'm currently suffering from groin strain. What would you recommend for this?

I was thinking of just slobbing out a bit for a few weeks. Maybe just letting myself go, so I can fit into my elastic top jeans I bought in canada years ago.

Anyway werewolf beat me to it, was going to suggest the same as I bust my ankle playing footie a few years back. Q muscles put me through some good stuff. That arm pedalo machine is handy aswell, especially when you increase the difficulty or make a bit of an arm fartlek out of it. Got back into it using various cardio machines and swimming.

My ankle still clicks like a rubic cube sometimes but is fine otherwise.

Doing fcuk all as bollock chops suggests won't do her many favours.
 
#9
The-Lord-Flasheart said:
Thanks mate, very useful :-D
As you mention an exped, I assume you are looking at concentrating on aerobic performance and muscle endurance rather than turning her into Arnie. Have a look around your local gyms to see if any of them have a paddling machine. If you have no luck there, try your local canoe club.
Or, if you're feeling flush, you could buy your own (a Lawler is around £1,000, a Speedstroke is significantly more).
 
#11
Having recently broken my ankle the thing that you need to watch is diet!
I wasnt eating larger meals but the lack of activity meant the weight started to go on so watch the calories. Its also nigh impossible to start running again ( depending on type of fracture ) so an exercise bike is a good idea when allowed to start moving the ankle again.
 
#14
Werewolf said:
Joker62 said:
Bollock-chops said:
Don't do any exercise at all until well, this will be a learning experience for your bitch.

Doing pull ups and sit ups while injured is just asking for twubble.
FFS, she's got a broken ankle, what's to stop her dong sit ups and a bt of weight work??
........

Cardio is not impossible but would require a specific piece of kit; I can't remember the correct term but it's basically an upper-body exercise bike. You sit down and turn two handles connected to a wheel.[/quote]

At my local Gym called a Windjammer . Mrs BR who has a dicky knee uses them as part of her cardio vascular exercises .
 
#15
I did receive advice from a physio that swimming is the best thing for an injury, as the body is completely supported so you're unlikely to make the injury worse, I'm not a PTI and it's second hand advice but it worked for me.

When I could run and tab again after 4 months I hardly lost any fitness by just swimming.
 
#16
Swimming is the best way to go, your body is completely supported, and if you go for a few lengths you'll have a great workout. If you want some real fun bodyboarding is fantastic, there will be no pressure on the ankle, plus the beach is more fun than a swimming pool.

Oh jeez, you're in the UK aren't you! In that case you'll have to buy her the full kit Flash, wetsuit and all....now if you want her fit for the exped, get her the full kit and a bodyboard :D
 
#17
mark1234 said:
I did receive advice from a physio that swimming is the best thing for an injury, as the body is completely supported so you're unlikely to make the injury worse, I'm not a PTI and it's second hand advice but it worked for me.

When I could run and tab again after 4 months I hardly lost any fitness by just swimming.
Swimming is an excellent form of exercise, since it works both cardio and muscular endurance - take a look at competative swimmers and note how big their shoulders are - while putting no strain on the joints.

The only thing that stopped me from recommending it is the possibility of water damage to the cast. I suppose one could tie a plastic bag over the foot and ankle. She would probably have to use tape of some kind to make sure the bag was completely water-tight.

Of course, you could always go the more expensive route and buy a full wetsuit... :wink:
 
#19
snornin said:
Having recently broken my ankle the thing that you need to watch is diet!
I wasnt eating larger meals but the lack of activity meant the weight started to go on so watch the calories. Its also nigh impossible to start running again ( depending on type of fracture ) so an exercise bike is a good idea when allowed to start moving the ankle again.
Which is why BC's do-fcuk-all answer p1ssed me off; I was that soldier. I tore all the ligaments in my left ankle back in '96. I used that as an excuse to slack off training. This, combined with a sedentary job and my ability to eat more junk food than the average American teenager, caused me to put on about 4 stone of flab in six months.

It took a year to get rid of it. I will never make the same mistake again.

One of the benefits of a good weight training program is that muscle will burn fat, even when one is resting. Even if cardio training is limited, hitting the gym on a regular basis will help keep fat under control.
 
#20
My memories a little fuzzy, but in my case my cast was supposed to be on for six weeks I think, and I took it off 4 weeks early because it smelt like a well used pair of socks you'd left in a waterproof bag in the bottom of your Bergan and forgot about.

So the cast wasn't an issue for me, and there will be some time between when her cast comes off and when she can run/cycle/whatever.
 

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