Have you been consistent on your journey or just started your journey and injured yourself? On June 3, 2018, I was sitting on my left leg in bed and from hip to toe fell asleep. I didn’t know it. I get out of bed, take on step with my right foot and with my left foot, I step down and hear, pop, pop, pop. As I look down my foot was on the side. Instead of stepping down on the bottom of my foot, I stepped down on the side of my foot, OUCH!! I grabbed my foot, my blood pressure shot up, saw a few stars, took deep breaths (yes it hurt) and after I composed myself and calmed down, I walked to the kitchen because I was meal prepping for the following week.
It wasn’t painful for me to walk on. As I was in the kitchen, I grabbed an ice pack, walked back to my room, put the ice pack on my ankle, and elevated my leg. My ankle was swollen, no real pain. Each day, until June 15th, I iced my ankle, wrapped it, but because it was swollen I decided not workout. Because I could walk on it fine, without pain, my dad had to convince me to go to the doctor. On June 15th, I go to the doctor, just to find out my ankle has a hairline fracture. Oh no! The doctor told me, I would have to wear the boot for 4 weeks. I didn’t let that stop me. Let me share a few exercises you that I was able to do while injured. Make sure you speak with your doctor before doing any form of exercise injured.
Back: My suggestion, don’t workout with a back injury, speak to your doctor first
Ankle/leg injury (depends on the injury) all exercises can be performed using a chair. Add weight for more resistance (in the next issue, I will give you exercise to do for upper body injuries):
One legged squat/3 sets of 10-20
With the injured leg on the chair and the opposite leg shoulder with apart, stick your butt out, and then squat down as low as you can. As you stand, squeeze your legs and butt. Breathe in as you squat and out as you stand.
Fire hydrants/3 sets of 10-20
Place your hands on a chair. Bend the injured knee. Using the outer thigh muscles and butt, lift one knee out and up keeping your knee bent at a 90-degree angle. Lower your leg up and down with your knee bent.
To complete the exercise on the other leg, place the injured leg in the chair (your knee should be in the chair). Lean forward, place hands on the chair, or place your hands on a second chair. Using the outer thigh muscles and butt, lift one knee out and up keeping your knee bent at a 90-degree angle. Lower your leg up and down with your knee bent. Breathe out as you lift your leg breathe in as you return to the start position.
This exercise can also be performed on the floor.
Donkey kicks/3 sets of 10-20
Place your hands on a chair. Bend the injured knee. Keeping right knee bent 90 degrees, flex right foot and lift knee up.
Lower the knee next to the other knee. Switch legs and repeat on the other leg. Place the injured knee on the chair. Lean forward, place hands on the chair, or place your hands on a second chair. Breathe out as you lift your leg breathe in as you return to the start position.
This exercise can also be performed on the floor.
One Leg Dips/3 sets of 10-20
Sit down on the edge of the seat and place your hands behind your hips. Lift your butt off of the seat and walk your feet forward. Place the injured leg across the opposite knee. Slowly lower your body downward as low as you can go. Extend your arms, raising your body upward and supporting your weight with your arms. Breath out as you go down and breathe in as you return to the start position.
Crunches/3 sets of 10-20
Sit in a chair with keeping knees bent at 90 degrees and back is straight. Place your hands behind your head and crunch forward, tightening your abs and breathing out. Flex your stomach muscles for 10 seconds. Breathe in as you slowly sit up into the start position. Repeat.
Oblique twists/3 sets of 10-20
Sit in a chair with keeping knees bent at 90 degrees and back is straight. Twist your torso to the right as far as possible keeping your hips stationary; reverse sides, twisting as far to the left as possible. Each time you twist, take short breathes in and out.
Bicep curls/3 sets of 10-20
Sit on the end of a chair with your back straight, feet flat on the floor and knees together. Place the dumbbells (or whatever you will use for weight) in your hands and let them hang by your side with your palms facing up. Keeping your elbows at your side, slowly curl the weight up as far as possible. As you curl the weight up, breathe out. Squeeze your biceps hard, then slowly lower the weight back down to the starting position and breathe in.
Shoulder press/3 sets of 10-20
Sit on the end of a chair that supports the back. Hold dumbbells in each hand. Hold weights with palms facing out and elbows at 90 degrees, palms at shoulder level. Your hands should be fully grabbing the dumbbells. Breathe out and push the weights over your head until your arms are straight and in line with shoulders. Don’t lock your elbows. Breathe in as you return to the starting position.
Zhivi Williams has over 30 years of experience in fitness. She is the founder of Leading by Example, LLC, author of Who Needs a Gym? Using Social Media for Weight Loss, 30 Days to a Healthier You Workbook and an accountability coach. She has remained on the cutting edge of the health, wellness and fitness industry by developing training programs and challenges, writing magazine articles and books, developing strategic partnerships to help individuals increase their personal health and providing personal training to help people improve their lives. For more information please visit www.lbxfitness.com