Home exercises advice whilst immobile

northerntwo1

I can't go to the gym and am needing to exercise. I have one leg in a cast that cannot bear weight and a shoulder in a sling.

I've been doing some sit-ups and leg raises but really wanted to get cardio workout and also build up my muscles so when I can use crutches it's easier. I did a short distance earlier this week and aside from my shoulder not being ready my hands, arms and shoulders screamed what the hell.

Any advice as my gym offered a personal trainer but I thought it might be a waste of money.

SailorSam

I presume you've been the hospital to get like that, didn't the physio there give you any advice.

northerntwo1

SailorSam wrote: »

I presume you've been the hospital to get like that, didn't the physio there give you any advice.

Physio will start once fit. I have arm exercises and leg exercises will be given once out of cast. It's the none affected limbs I want to keep exercising as they are going to mush and my cardio is zero.

I've been sitting on my backside for a month

trailingspouse

Without knowing what damage you've done it's impossible to say what sort of exercises you should be doing, that won't risk doing further damage. A sports physio would be able to give you some ideas (mine charges £35 for 45 minutes, and I know they do home visits but I don't know if they charge more for this).

belfastgirl23

Ask around and see if the personal trainer at your gym has a good reputation and if they have, go for it. I've got a few friends who have seen PTs after injuries etc and they have found it very useful, but the PTs at our gym are pretty good.

northerntwo1

Thanks all arm injury will be ok soon. With regards to injury. 3 broken bones in foot, 2 displaced with ORIF surgery and ligament damage. One fracture was tuberosity so ligament is wired. It's in a hard cast so safe but no weightbearing at all. Plus hairline patella.

It's ultimately exercises I can do sitting down I was after. Ideas for upper body, hands, arms etc that can create cardio. Nothing that involves moving your body or putting the injured foot down.

My good leg is losing muscle and aches from doing nothing and my core us getting flabby.

I was thinking of yoga type bands but not done anything like that before.

theoretica

Apparently visualising exercise can work...

http://www.jonathanfields.com/brain-buff-research-thoughts-on-strength-fitness-weight-loss/

I agree though - talk to a personal trainer, or possibly a session of private physio?

jenniewb

I think it depends on what you want to gain from exercising. Your not going to get a decent cardio workout with that many injuries but if your aim is to boost your circulation and keep your joints from ceasing up (if you have arthritic issues for example) then things like assisted swimming could be helpful- you'd need to be supervised at all times and may even need a hoist or some sort of an attached float and to not go beyond so many meters/of a meter deep of water to keep you safe but it could be done if you have supervision.


Otherwise things like day to day things could be a good option but again, slowly and with supervision. Things like putting the shopping away or getting about your home from room to room, slowly and with concentration.


Other ideas are things like table-tennis or using lower sized weights to rebuild the strength in the arm which has just recovered- you could use bottles of water and gradually fill them the stronger you feel.
Remember that your recovery is only as good as your rest. Your body cannot and will not build or rebuild anything whilst your using it or damaging it (the way to get your body to rebuild stronger is to cause many micro tears in the muscle which repair as you rest to become stronger).


If you never rest, you will never recover. Allow your body it's time to do this or you just prolong the agony of waiting. Trust me, I've been injured and it is not nice but it's worse when you realise the only one holding back your recovery is you!

northerntwo1

Thanks all. I'm very nervous of hurting myself so it's not that I'm rushing. I've been going up and down stairs on my bottom as fast as I can today which gave me some cardio.

I do put shopping away, still cook and clean, just slower.

It's things like my good leg at the top (back) is now losing muscle. I assume from hopping not walking that muscle isn't used.

I've rang the gym and the PT is coming out next week for a chat.