Maintaining an exercise routine while you have a broken leg can be difficult, but not impossible.Even if you have an injury to your leg, you can still work out and still be active.Once your injury has healed and the cast, boot, or protective shoe is off, be as active as you can be and be ready for action, at least a gradual return to action.When the time is right, follow the advice of your doctor, physical therapist, or sports trainer to rehabilitate your injury and regain your strength and mobility.
Step 1: Make sure to check in with your doctor.
Talk to your doctor or physical therapist if you are about to start a new program to make sure it won't cause injury.Tailoring fitness exercises that meet your needs can be done with the help of your physical therapist.As a result of an injury or surgery, you may have a hard cast, boot, or device that limits your mobility.You can take advantage of the equipment and knowledge provided by your physical therapist.
Step 2: You should take a seat.
It is possible to work up your heart rate while sitting.The exercises should be done in a chair with no arms and a straight back.If you don't have an injury, following a seated cardio routine is a good choice for people who have jobs that require constant sitting.The recommended number ofRepetitions is 25 for each exercise, done back to back, with very limited resting time.Try to wear a heart monitor.You can adjust your exercise duration to get your heart rate in the zone you want.You can calculate your target heart rate by reading this article.For a shorter workout, complete three to six rounds of exercises.There are eight to 12 rounds of the exercises described.
Step 3: Start by raising the roof.
The raise the roof exercise is done by using your hands and arms.Start with both hands at the shoulder level.As if you were raising the roof, move quickly and push both hands upwards.Continue for 25 reps.Push upward with one arm then the other, then back.Again, move as quickly and forcefully as you can.Continue for 25 more times.To get your heart rate up, you need to do the movements quickly and put some strength behind them.
Step 4: If you want to single arm punches, move on.
If you had a punching bag hanging to your left side, begin punching it with force and speed using your right arm and fist.Your movement should be fluid and steady, punching across your chest with your right hand and arm.You should repeat your right arm punch 25 times.When you switch the imaginary bag to the right side, start punching with your left arm and hand.Continue for 25 reps.
Step 5: Use both arms to punch.
punch away the imaginary bags with alternating arms.Keep your movements fast and fluid.Don't make sloppy movements.Continue for 25 more reps.
Step 6: Start on one side of the arches.
With your arms straight up, in the field goal position, angle your wrists and hands slightly inward with your palms facing each other to form an arch shape.Lower your body over to the right side.Return to the left side.This works the side area of your body.Try to keep your butt planted in the chair and use your side and abdominal muscles.inhale as you move up.For 25 reps, repeat the swaying side to side arch movement.
Step 7: Begin arm circles.
Begin arm circles by holding both arms out from your body.Your hand should be in an area about the size of a dinner plate during each revolution of your arm.Keep breathing as you do the 25 reps.After completing your forward circles, do not rest or lower your arms, and immediately begin the same movement in reverse.
Step 8: Take care of your body.
This should be done in a chair with a back.You don't want the chair to fall from under you.Keeping your body as rigid as possible, slowly lean back in the chair allowing your injured leg, cast or boot included, to gently lift from the floor.Your muscles should be the ones controlling your movement.Keeping your body as a unit will allow your Abs to do the work.Don't let your feet touch the floor, then repeat the rocking motion by leaning back again.Place your hands where they feel most comfortable with this movement.This movement can be repeated 12 times.
Step 9: The exercises should be repeated.
Three to six rounds of exercises would be included in a short workout.It can take 8 to 12 rounds to get your heart rate into the desired zone.
Step 10: Continue working out your upper body.
Call your doctor to make sure you won't do further injury.If there is no pain, no risk of further injury, and your exercise plan has been cleared by your doctor, you can continue with your existing upper body exercise.If you want to be safe, be sure to have someone with you at home and at the gym.
Step 11: You can use a chin bar.
chin-ups are done using a reverse grip with your palms facing you and your hands a little closer than shoulder width apart.Pull yourself up until you can reach the bar.In each set, do five sets with six reps.When you finish each set, make sure someone is with you to help you position yourself on the ground.
Step 12: You can try an advanced version.
The gironda sternum exercise is more difficult to perform than a chin-up exercise.The goal is for you to touch the lower portion of your chest to the bar.Depending on the type of injury you experienced and the form of brace on your leg, this may not be possible.Maintaining your body in the slant position requires you to engage your upper leg muscles.If you are able to do this exercise, you can do 5 sets with 6 reps.Someone is with you for safety.
Step 13: Consider the abdominal muscles.
Keeping your injured leg straight, position yourself so your legs are either flat on the ground or resting on a slightly raised bench.The uninjured leg can be bent at the standard 90 degree angle if the injured leg stays straight.Place your hands on either side of your head.Lift or roll your shoulders off the floor when you push your lower back.Do not raise your shoulders more than 4 inches from the floor.Keeping your lower back pressed to the floor will allow you to focus on slow and controlled movements.Each set has 30 reps.
Step 14: Consider push-ups.
Put your hands under your shoulders and place your feet on the ground.Push yourself up from the ground by keeping your back straight.When you feel a stretch in your chest and shoulder area, lower your body back towards the ground.Hold that position for one second, then push your body upwards, keeping your back and head straight.If you want to repeat five sets, you have to do 20 sets.This may not be a good choice for you if you have an injury or cast.Any exercise that causes pain should not be done.
Step 15: Try squats with one leg.
You need to be sure you can do this safely.If you want to do this exercise, you will need to have a strong leg and good balance.If you lose your balance, a friend may be able to help you grab her arm.Make sure your ankle is warm and flexible.Keeping your back straight, lower yourself down to a sitting position with the thigh of your good leg at a 90 degree angle to your hips.In front of you, parallel to the floor, keep your injured leg in a straight position.You can use the strength in your leg to return to a standing position.
Step 16: Be imaginative.
The exercises described are examples.The exercises do not cause pain, so if you choose to try, be sure someone is with you to help, and you can do the exercises safely.Cardio and muscle fitness exercises are safe for you if you work with your doctor, your physical therapist, or trainer.