Broken Leg--Any Workout Advice

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camellia127
camellia127 Posts: 16 Member
in Fitness and Exercise
I broke both bones just above the ankle in my right leg 4 months ago. I have been doing upper body workouts using dumbbells and resistance bands and some leg lifts and quad presses from a sitting position that the physical therapist recommended. I am on crutches so running, bicycling and swimming are outside my current capabilities and walking is limited. I was wondering if anyone else has had this injury with its limitations and what exercises they found most beneficial?

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  • ironman1431
    ironman1431 Posts: 22 Member
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    Sounds like your physio has you on a good program. Typical healing times for fractures are about 12 weeks or so (ballpark estimate) Typically load bearing exercises are focused on (i.e treadmill walking using good form, elliptical etc.) after about 6 weeks after the cast/airboot is removed. You need to let pain be your guide, in other words, slight pain provided the fractures of your leg (tibia and fibula I'm guessing?) have healed properly, is o.k., and to be expected. Pain past 6/10, especially sharp pain every time your foot touches the ground, is not good, and may indicate you've irritated the fracture. I'm assuming if you are still on crutches that the fracture hasn't healed yet? However, unless your fracture is really complicated, I'm wondering why you're not on the bike yet? A recumbent bike should be your first cardio machine I would consider... Ankle pumps and foot alphabet/theraband exercises are also good.

    Also, a big issue with lower body fractures, especially if it is close to the ankle, tends to be swelling. Swelling tends to last for a long time in the foot, but do not let that keep you from staying active.. Once you get the o.k. from your PT, keep active! Light jogging( for short periods at 12 weeks or earlier)/elliptical, as well as squatting, leg press, 1 leg balancing etc., are typical fracture protocol recovery exercises, but clear it with your physio/surgeon first.
  • camellia127
    camellia127 Posts: 16 Member
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    Thank you for some great suggestions and much appreciated insight. Monday will mark 4 months and will be my 3rd follow up with the Orthopedic Surgeon. When I left the hospital they told me 12 weeks and on my last visit he said it would take 6-9 months to heal. The last set of x-rays showed the bones (Tibia and Fibula) still had a considerable gap and a vertical fracture about an inch long up the larger bone. The surgeon is now allowing me to put 30-50% weight on that leg. Hopefully, Monday he will give me the OK for use of a Recumbent Bike and the x-ray shows some real bone growth. Usually by the end of the day, there is some swelling and mild pain unless I was particularly active that day and then the pain is heavier. I elevate the leg and use ice to quell the swelling and pain. I rest the leg more the next day and try not to irritate it. Again, thank you for your help.
  • Lynn_babcock
    Lynn_babcock Posts: 220 Member
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    It's really limiting. I'm coming up on 7 months.. some days I can't walk at all, some days I can walk 5 miles. Bicycle is my friend. I have a recumbent bike at home for workout. I shattered a good portion of the ankle/heal socket and this may just be the norm for me from now on. :(

    My sister in law put me on to a girl that used to be on Body Rock.. Zuzka? She's got videos on YouTube.. I don't like how much chest she shows (yes they are implants, and she used to work in porn).. but if you can zone that out she's got several workouts that kick up and you don't have full weight on. I don't remember the exact names but one in particular I like you have your hands on the floor, like a pushup, but your feet are up on a chair and you 'climb' your legs, then hop your feet off, do a pushup then climb your feet back up and repeat. It really kicks my butt and most of the weight is on your arms. She's got a new workout everyweek, I can usually only do 1-2 of the routines.. but put those with other weeks and you'll get a set that works for you. Ankle breaks suck! I did mine roller skating. Man do I regret that choice.
  • camellia127
    camellia127 Posts: 16 Member
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    Ankle breaks are difficult. I hope you have a speedy and complete recovery. Thank you for your workout suggestions. I will go on You tube and check it out. I go back to the Orthopedic on Monday and hopefully he will allow me to start using my recumbent bike. Some days are more painful than others for walking and I still need to use crutches as any weight I put on that leg is supported by the 2 screws in my knee and the 2 screws in my ankle.

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