Broken Leg Workout (15 Minute Full-Body Workout)
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- เผยแพร่เมื่อ 31 พ.ค. 2024
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A broken foot, ankle, or leg doesn't have to confine you to the couch.
This non-weight bearing total-body workout will get your blood pumping, boost core strength, and loosen up the tight muscles and joints that come along with a lower limb injury.
Appropriate movement is important for injury recovery and I hope you'll find some exercises here that work well for you.
* Consult with your doctor or physical therapist before engaging in any new exercise routine. Please use common sense.
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Broken leg recovery playlist: • Tib/Fib Fracture Recovery
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Full Workout:
0:00 Intro
0:53 Spinal Waves
1:26 Egyptian Twist
2:03 Cross-Body March
2:28 Glute Bridges
3:00 Dead Bugs
3:33 Hip Rotations
4:04 Glute March
4:29 Dead Bugs
5:00 Hip Rotations
5:27 Bird Dogs
6:30 Side Plank
7:52 McGill Curl Up
9:00 Bird Dogs
10:04 Side Plank
11:25 McGill Curl Up
12:30 QL Walk
13:19 Push-ups
14:00 Shin Box Sweep Kick
15:39 Lying Spinal Twist
16:58 Frog Stretch
#hurtfootworkout #nonweightbearingexercise
![BEST Ankle Fracture & Broken Ankle Recovery Time 2024 [25 BEST TIPS!]](http://i.ytimg.com/vi/LZvxS101Ly4/mqdefault.jpg)
Broken leg recovery playlist:
th-cam.com/play/PLwyaDDXHZl1xozlibp4Uq8KaSn5ktwBMn.html
so excited I found your channel; received confirmation I broke my ankle-thanks
Oh thank goodness..I just broke my foot and was struggling to find something I could do that wasn't just upper body. So glad I found this 😊
Thank you! Broken tib/fib and desperately want to get stronger!
Thank you Zack! I'm 3 weeks out from fib/ medial malleolus surgery. I've been eager to get back to jumping rope/ hiking/running/ lifting/yoga. I've been using dumbbells and keeping balance with my knee scooter. This workout is awesome to mix it up. Thank you again! ☺️🙏
Can't thank you enough for this Zack! Have been stuck at home 3 weeks into fractured Tib/Fib surgery. This will take my improvised home workouts to another level.
My pleasure Faysal. Keep moving and all the best in your recovery!
I’m 11 days post op bimalleolar ankle a little higher up on fib. I can do some of these but I don’t think I could do the pressure on the leg with bridges nor side planks and bird dogs. I’m not able to use a scooter or iWalk yet due to pressure and pain. Does it become more doable in another week or so as far as inflammation and putting any of that pressure like during a bird dog? I’m still in a splint not a boot yet so maybe it’s not time. Just feeling deconditioned quickly.
I have an ankle injury and had just been sitting for 2 weeks.i could only find upper body workouts. Love that you focused on hip mobility! My hips and glutes had been so stiff from sitting and this workout just brought me peace.
I also have a fractured fib/tib. Thanks for this workout!
Thanks for the video! I’m 4 weeks post ORIF Tib/fib surgery after a broken leg much like yours. The fx was closer to the ankle on both bones. I’m overweight by quite a bit and I am worried that recovery will take too long. I’m also half way through a radiology program in college, having to take a break in clinical, risking not being able to graduate if I have to take too much time off. At 40 years old, this is a lot for me! 😬
Thanks!! I broke my fibula 3 weeks ago and this is my first real exercise, feels fantastic!
Thanks for this excellent brief workout. Perfect for me and my broken foot!
suffered a similar injury 5 weeks ago. Cast was removed 2 weeks ago. I will do this exercises daily!
Hi Zach, great quick workout to get things moving! Im 1 week 4 days post ORIF surgery. I'm still in a cast, hopefully getting a boot at my post op appointment. I'm not able to comfortably get down on the floor yet but been doing some stretching exercises on my bed. I surprised myself how much I was able to do in this workout . Thanks!!
Thanks!
Great video, thank you! Recovering from an Achilles rupture and fitness is huge for me.
Zack, I had to subscribe to your channel because everything I've been looking up lately, your videos show up. Great content 👌
So helpful , thank you 🙏
10 day since I had surgery for open Tib fracture. I get me boot tomorrow and cannot wait to start exercising again! Thanks for the inspiration.
Niche stuff, thanks!
Thanks so much for posting this video! So stoked to find this today. I broke my fibula in an accident about 2 weeks ago and am just beginning to feel a little more mobile and comfortable having my leg down for longer than a couple of minutes. Curious when you started doing these exercises, as I'm still quite nervous about putting weight on the casted foot like you do in Glute Bridges (and even in Side Plank and Shin Box Sweep Kick). Thanks again!
Hi Zack, thank you so much for sharing your workout and your positivism regarding keeping active and working out. Sadly I injured my knee n my brace covers my entire leg. But I have added upper body workout to my daily PT. I have shared ur videos everywhere possible, so other ppl can enjoy them. Thanks
I really appreciate you sharing Claudia! Keep up the good work and I wish you a speedy recovery.
This is great! On 8/3, I suffered the same injury as you and then I enjoyed a bout of COVID. After a few weeks of immobility and pain meds, I was 100% blah. Feels great to get moving again -- blood flowing through the muscles, air in the lungs.
Thanks for watching Alexis. Keep movin'!
Thank you so much for making this workout! It has been a lifesaver since I broke my foot. I truly can't thank you enough!
You're most welcome. Keep moving!
Thank you , I’m going to try some of this exercises , I broke both of my ankles and lower part if my right leg .
Me too not a nice feeling bless u x
Brother,
I love these videos! I’ve been at home taking care of my baby girl and reading has been tough😂😂😂
Thankyouthankyouthankyou! I broke my ankle a few weeks back and this was just perfect. I feel so much better after having mat-time.
Most welcome. Keep moving!
Zack this is amazing. I had tib/fib fracture 1cm above my ankle and I have multiple plates and screws. It has been 14 days since the accident and the operation. 3 days ago cast was taken off and now I am wearing the boot but I am non weight bearing. I am allowed to take the boot off a couple of times every day in the bed to be able to move my ankle and toes. My doctor said I will have an xray taken at the end of sixth week and then according to the result I may be allowed to start weight bearing 15-20% with the boot. My question is do you recommend I start these workouts after the sixth week? Do you think it is too early now as I am mostly lying down in bed. I am doing some leg raises in bed and also trying my best to move my ankle eventhough it is very swollen and numb.
I broke one ankle and bruised the other one. Thanks for the great workout. The butt crawl is in my favorite.
Rope pull machine is another good one if u have one at your gym!!! I’m doing it, 10 min on that burns!!!
thanks not bad however time to transition would be good for a better follow along....thanks
Can someone with an external fixator do all these work out ?
Thanks
Appreciate it!
@@ZackHenderson I have an air cast and I’m doing your without every day 💕💕💕
I have a fractured tib fib right now
😮 what’s wrong with us getting the same type injury?
I was in a vehicle accident. Sideswiped by a 10t tipper truck!
What do you do for blood vessel growth?
Hi Zack.. hope you're doing great! do u have any idea on how to increase muscle mass on my fractured leg (lower part -tib). After ORIF surgery my leg shrink & I feel weak to do partial weight bearing.. Thanks in advance! 😊
How long should each exercise be or how many sets and reps should we do or recommend we should do? Just had 2 surgeries on my ankle, and also have a fracture tib/fib. So I’m trying to keep myself in shape during my recovery for a better outcome. Just wondering how you recommended on approaching this exercise bro. Thanks much luv 🤍
What is the height of the stool you use? Ideas to use if I don’t have that?
A bit fast but great! Thx
How many. Or how long each exercise
Is it okay to balance on the back of the heel in a cast, post ORIF ankle surgery, for the hip thrusts?
Definitely a question for your PT/doc!
I suggest you have transitions between exercises. Count reps. With a broken foot I could not transition into each movement while watching.
Fractured tib fib🫡
I have cast in both foot and a broken Metacarpal on hand. Wish me luck x 🥹
Thanks!
Appreciate it!