Exercise help, torn multiple tendons on ankle

kirstine0

Hi all,
I'm trying my best with exercise to help with weight loss but I am 5+ months into my injury ( torn clean off the bone my cfl and atfl) and can still only wAlk slow for 35mins or bike for 10mins with out bing in pain.

I need ideas for exercises to at home as I have twin two year olds and can't get away for the gym.

caroleannlight

Post ankle surgery I used wii fit especially the step (its very small) and step to the beat wii game. Swiimming was also great as no strain on the ankle. maybe try the Leslie Sansone dvds walking workouts if you get the five mile workout you can start with just one mile and then build up? Good luck.

xsmilexforxmex

Do upper body cardio (quick punches) in a squat position, wall sits, if you can do plank/push ups work on those (can do both from knees if can't tolerate from feet, or do one foot and raise the hurt one) Bicycle crunches, use cans for curls/presses to begin with or get a dumbell set (walmart sells cheap ones)

upgetupgetup

Jesus. Pool running is really the best. Crutching's pretty spendy for calories, except, you start messing up your good leg and wrists if you do that too long/hard.

At home, just mat work really - pilates and core type stuff on back, stomach or all fours. Googling 'pilates mat workout' should help you find these.

+1 punches. Lots of kicks off the floor. Depending on comfort you can try doing little half squats in pulses from a kneeling position, but it'd be a trick to avoid aggravating your ankle. Sorry, hope you heal fast.

But really, these will not burn a ton of calories. They will however help you feel more fit and keep your head in the game. And maybe keep you from losing it. I was off once for a month, it sucked.

kirstine0

Thanks guys all really helpful, will give mat work a go for the rest of the body