Recover Faster! Must-Do Exercises with Injured Foot or Ankle
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- Опубликовано: 1 авг 2024
- Dr Jared Beckstrand demonstrates the best lower body exercises you can do in non-weight-bearing positions for lower body injuries! Keep your lower body strong and healthy even while recovering from a lower leg injury. Perfect for post-surgery, broken bones, plantar fasciitis, and knee pain exacerbated by weight-bearing squats and lunges! Hope you enjoy it.
Well - I broke my foot.
It happened a couple of weeks ago while I was playing basketball.
I landed awkwardly, felt a big “POP” in my foot, and was immediately painful.
X-rays the next day confirmed my biggest fear - I had broken my 5th metatarsal (base bone of my pinkie toe).
My podiatrist put me in a boot and told me I couldn’t put any weight through it for the next 6 weeks.
Now as a guy who LOVES to be active this has been pretty devastating for me! But fortunately as a physical therapist I also know what exercises I need to perform to keep my other leg muscles strong and healthy while I rehabilitate my foot!
✅ WATCH THIS ONCE THE BOOT COMES OFF: • Improve Ankle Mobility...
Because if I’ve learned one thing in all my years of seeing patients it’s this - the stronger you are before an injury, and the stronger you stay during an injury - the better your recovery goes Every. Single. Time.
So while I may not be able to put any weight through my foot/leg, I can still perform exercises to keep the muscles in my leg strong and healthy. Which will make recovery even better once I’m able to put weight through my leg again.
In this video I’ll be demonstrating the actual lower body workout that I’ve been performing a couple of times a week to keep my injured leg strong and healthy while rehabbing my broken foot injury!
These exercises are perfect for a variety of lower-leg injuries that are triggered by weight-bearing (or where weight-bearing is not allowed) including: broken toe, hammer toe, bunion, post-bunion surgery, plantar fasciitis, broken foot/ankle, sprained ankle, Achilles tendon pain, Achilles tendon repair surgery, and even knee conditions where bearing weight is painful.
LOWER BODY EXERCISES WITH INJURED FOOT OR ANKLE
0:00 INTRODUCTION
0:15 MY BROKEN FOOT STORY
2:14 QUAD SET
3:04 STRAIGHT LEG RAISE
4:06 SIDELYING HIP ABDUCTION
5:16 DONKEY KICKS (HIP EXTENSION)
5:56 FIRE HYDRANTS
6:42 LONG ARC QUADS
7:49 STANDING HAMSTRING CURLS
I hope these help you as you progress through your injury rehab at this time!
LINK TO DR JARED’S THICK EXERCISE MAT: urlgeni.us/amzn/drjaredexerci...
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✅ TREAT YOUR PLANTAR FASCIITIS AT HOME: • HEEL PAIN - GONE! How ...
✅ 10 HOME EXERCISES TO STRENGTHEN YOUR ANKLES: • How To Strengthen Your...
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![Aircast Walking Boot: BEST TIPS [Broken Foot or Broken Ankle]](http://i.ytimg.com/vi/Q5zhjs0S-KU/mqdefault.jpg)
![Aircast Walking Boot: BEST TIPS [Broken Foot or Broken Ankle]](/img/tr.png)
it's just so upsetting that one stupid wrong move can take a horrible toll on every aspect of your life for 6 weeks. makes you realize how vulnerable we actually are
Yeaaa.... Im still gonna dumb risky shit though. Wheres the fun in being normal😂
Omg i know right. Im on my second week and it’s been a hell of a challenge. The first couple of days I cried so much and was so angry with myself for making such a stupid mistake!!! Now iv accepted so I feel better. Can’t wait to recover.
@@taliael331 im on 4months and a half and still walking with one crutch because of algodystrophy, i miss basketball so much
@@karljabbour2486 im so sorry to hear that🥺 I miss yoga and cycling a lot too. Sending my virtual hugs and hoping you feel better soon and can play basketball again!
I was playing MINI GOLF out of all things.. nearly a month and a half on and I still can’t walk on my foot… it’s brutal, needed surgery and have tonnes of metal in my foot from a simple game of mini golf..
Dude. I needed this 6 years ago. I have a permanent disability unless I’m a lucky one that gets full remission. Injured my left foot (Achilles tendon) in the Navy in 2016 and developed a rare nervous system disease that often times may be irreversible and/or get worse called CRPS/RSD. I was a weightlifter and training to try out to be one of the first women to try to become a Navy Seal. It wouldn’t go away and then I was diagnosed after PT and my primary dr couldn’t fix it. I have been using mobility devices since but drastically reduced my wheelchair usage in 2018 by practicing what yoga positions I could, engaging in adaptive sports like kayaking and surfing as I could. I even tried CrossFit from my wheelchair. The disease took a turn for the worse. When I lost my roommate and couldn’t find another one before the lease was up, I had to put all of my belongings in storage and live out of my car. I couldn’t work a normal way anymore and had gone into debt without work trying to survive and be comfortable in excruciating pain. I started driving my car for Lyft and Uber as I could but it was never enough to make a living-just paid some bills and out wear and tear on my car. I kept dating despite all of this because I knew I still had something to give. In 2019 I found the partner of my dreams who didn’t have a car and lived 2 hours away from me but I visited her several times a week despite the drive, frequent medical visits 2 hrs away, having to switch stuff out of my storage unit as I needed it, and working strange hours trying to work as much as I physically could. She invited me to move in within 3 months of dating. At the end of that year I was approved for a life changing surgery for a spinal cord stimulator that blocked the pain signals going to my foot. It didn’t fix it 100% but it helped so much that the moment I was cleared for exercise I started stretching every day, doing my own form of pt, walking sometimes 3 days a day outside with my Walker. I pushed it. The distance I went was more than the 3 years combined I had been more wheelchair bound. My knees messed up, didn’t get better for over a year. I got tennis and golfers elbow, shoulder pain and scapular instability, hamstring tears, groin tears, hip strains, lower back injury, another left foot injury, plantar fasciitis.. I’m sure there’s more. Despite it all, I kept exercising as I could. I started going to school some. I started a business. I started another business! Failed. Kept trying. Got into physical therapy. I’ve been in it almost a year now. Got an NASM personal trainer textbook and am now currently committing to training the OPT Model Phase One of Stabilization Endurance Training until I can confidently move back to strength training. I’m learning how to be my own trainer. Mostly because I can’t afford to pay someone else. I’m eating the healthiest I’ve ever eaten even through my military career. I’m doing whatever I can to commit to loving my body. We are all worth it. We don’t have to prove it to ourselves. It’s just a matter of getting better, smarter, stronger. No one needs to prove anything to anyone else. No one needs to prove it to themselves. We just have to realize it-accept it. Then throw ourselves into action. Stay in the game-get back in the game. The only limits are the ones you impose on yourself.
Hey Emily. I sustained a foot injury and was told I could have this type of nerve damage. What r your symptoms? I hope you've been feeling well
@@jannalynn6228 Hey Janna. Thanks for the good wishes. I’m sorry you’ve suffered an injury that caused this to you. On the bright side, I had a surgery to implant a spinal cord stimulator (SCS) in my back that disrupts the bad pain signals. It’s helped me manage the pain and symptoms MUCH better! My symptoms on a regular day (without the usage of my SCS, because when I let the battery run low my symptoms return), are a constant base level of dull aching pain in my foot, a stabbing pinching pain in the back of my foot, and a regular pain that is always there but can be 100X worse during a bad pain flare-up. My flareups when started outside without a mobility device, early on, would make me have to sit down for as long as 1-3 hrs WHEREVER I was! Sometimes just to keep moving, I’d push through the pain, tears running down my face (I don’t cry publicly but this one did me in), and it would take me hours to get somewhere that anyone including my old self could get in minutes. Terrible brain fog and suicidal thoughts were much worse then. With the SCS, some days when it’s bad weather, super cold or super hot, flare ups happen. My CRPS foot has its own ideas of what is too hot/cold humid/dry and bad weather. I might be alright with the weather technically but sudden fluctuations cause flareups. Even stepping out of the hot shower into too cold of an environment can set it off. Not eating enough (mostly nausea), drinking little water, eating foods that are inflammatory, alcohol, sugary foods, and walking “too far” which is not my mind’s idea of too far but my foot’s. I wanted to cut my foot off. I literally met with a team of specialists once to determine if that was a line of action we should take. With this condition there are online Facebook groups that help other CRPS patients. They’re all patients or specialists in this specific condition. Get treatment, learn to know when the doctors need help with ideas and be your own advocate. Also, as a female, you can lookup the non-profit RSD Sisters. It’s run by a dear friend that has CRSP-(formerly known as RSD), and many other conditions. They are doing research into how stem cell therapy can help people with this condition. They need funding to do it and are currently trying to get that to be able to start. They have many resources. Kelly is the head of RSD Sisters and you can also find them in a Facebook group with the name. There’s both a facebook page for the non-profit and an actual group for support. Never give up on any dream worth dreaming even if modern medicine doesn’t have answers right now. Explore some Eastern stuff too but at your own risk. I won’t recommend anything in particular as every person with CRPS has had VERY different experiences with various treatments and medications. Gabapentin has been something I’ve taken for nearly 8 years. Norte total one is something worth asking your psychiatrist or primary care dr about. Can help with pain and psychological effects. Good luck. Never ever give up!
That’s rough. I would have given up early in that story. I admire your resilience
I am your new fan for your discipline and effort to not only survive and still battle this, but for keeping that desire to NEVER QUIT. If this health challenge wouldn't have gotten in the way, I know you would have passed that BUDS course! ( I work with the armed forces and have linguistically trained potential BUD candidates) Good luck in your journey to liveable health!!!
This video just gave me the power to not give up on my weight loss journey even though I broke my ankle 2 weeks ago. I can feel these exercises engaging my core & upper arms at times too. This is great for somebody like me trying to reclaim health. Thank you ❤
I broke my ankle to how is your recovery?
Great to hear! I just broke my foot badly a few days ago right after finding a gym class that I've been loving. I too don't want to stop my weight loss during the recovery. How are you doing now, a few months later?
I totally understand you. I have four adult children and an ailing dad that always want to bring me food but it is with that fast food or Mexican food since I am in Military City where it seems all the restaurants here are mexican! I hate having to get out of bed (I am non weight bearing for two more weeks (9 weeks TOTAL). It is tiring cooking. Plus if I do cook that when I go back to bed to eat on my bed tray, I am not hungry because cooking took too much out of me. I decided to have two meal plant protein replacement shakes, drink lots of water, tea and yes even coffee, and BOBBY approved pre cooked meals. NO sugar based foods (they make me have horrible gas and well I don't want to stink in bed) Eat snacks with no added crap in it....cheese cubes, olives, pickles, berries, and I have to have bananas. gotta have my potassium. I can't really take alot of pills but I need my vitamins and supplements so I order from PATCH AID....they are vitamins and supplements in patch form that you put on your arms. It works because I have appts with my various specialists and my blood work comes out fantastic. I have lost five pounds doing this. And it has been six weeks since I broke my ankle. I am going to do Aquatic Therapy after talking with my doctor. I am a swimmer and feel more comfortable doing this recovery therapy. Good luck with your recovery.
@@kbc1883How're you doing now? It's kind of sad finally we found a routine and suddenly you got injured... My case is also very same
Amen 🙏🏽
My break was kinda a freak accident. I was watching a tree get cut down in our yard. I was about 20 feet away. When the main trunk was cut the top section hit the ground and snapped, catapulting the top piece about 80 pounds and roughly 25mph directly into my foot. The impact caused an Avulsion fracture on the navicular bone of my right foot. I’m 32 and this is the first bone break I’ve ever had. Surprisingly the whole experience hasn’t been that painful, including the accident itself, but the boot and non weight bearing has been driving me insane 😫. That said, I’m grateful the trunk didn’t hit my chest or head because I could’ve been far worse off. I’m motivated to use these exercises to get back to normal asap! :)
Ps. The ironic part is I severely sprained my other ankle 10 years prior from the exact same tree (landed awkwardly from climbing down it) so yeah, I’m glad the tree is finally gone! But now I have Tree-TSD 😂.
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@@vancejoy3724 Ay! That’s better! 😉
Omg 😂❤
I also have an avulsion fracture on my navicular bone from falling. Right foot too! How long until you could put weight on it?
Scrolled down to write a thank you note and going through all the messages, this video has obviously helped thousands of people.. wishing everyone a fast recovery and thank you so much for the video..just started with only 10 reps each at the 2. Week after surgery and hoping to keep increasing..even reading the messages also helps a lot to realize I'm not alone, so shout outs to everyone who took their time to write a message, wishing everyone a happy, healthy life ahead 🤗
I appreciate your kind message!
Left foot arthrodesis with hammertoe straightening. Can I do this on the bed? I can’t get up from the floor without using both feet.
Just found out I broke three bones in my right foot.... and I exercise ALL THE TIME.... so thank you for these exercises. They have made all the difference to my physical and mental health the last few days!!
You are so welcome, Emily! Good luck in your recovery.
I literally finished up an amazing toe exercise right before a 2 lb. piece of wood fell from like 3 feet high and landed on my big toenail. I can't believe it but I think my big toe meta tarsal broke.
Have been walking around with two broken toes on my right foot since last year. Finally taking care of it!! This video is exactly what I need. Recovery time is 6-8weeks
This is actually super crazy. I broke my Fifth Metatarsal, playing basket ball as well. Had the exact same X-ray and everything and was told it’s going to take about 6 weeks to heal but I needed some exercises to do while my foot in this cast because I’m an artist that have to tour and I still want to remain in shape. So honestly thank you for creating this, I’m a little less depressed because of this video. God bless
2:19 Quad Push down (3-5 sec holds - 3 sets of 10 to 15 reps)
3:08 Straight Leg Raise (dont bend knee - 3 sets of 10 reps - increase reps later upto 30 reps)
4:14 SIDELYING HIP ABDUCTION (3 sets of 10 reps - increase upto 20/30 reps)
5:25 DONKEY KICKS (HIP EXTENSION) (3 sets of 10 reps " ")
6:00 FIRE HYDRANTS (3 sets of 10 reps '' '')
6:47 LONG ARC QUADS (3 sets of 10 reps '' '')
7:54 STANDING HAMSTRING CURLS (3 sets of 10 reps " ")
Thank you! 😊
Hey 👋, les franc injury from car accident 4/202 1😢.Surgery 9/2022 2 plates 5 screws mid arch fusion. 2 of 3 bones healed. Revision fusion 6/16/2023. 2 staples 5 more screws. Potential Charcot 😮. 4th cast, non weight bearing 8-12 weeks. 65 yo female. Need conditioning routine. Thank you. Trying to avoid foot deformity.
Thank you for the list.
Hi! Can you pls explain what it means
Report says
Old United Fracture of head of LT3rd, 4th Metatarsal present… Pls can some one pls help me understand this…
Thanks good person!
Wish i saw this before removing my cast 😑 i was walking and i lost balance when i tried to go a step below and sprinted my ankle and fell on my feet i broke the same bone as you as well as a bone in the ankle called (webar a) just removed the cast after 7 weeks and ready to get my feet back to the way it was. I tried to be positive through this whole process and grateful cause it could have been worse.
Oh man, sorry to hear that! I hope you have a quick recovery!
So sorry
Surgery to repair a prior less-than-successful foot surgery. Can’t stand the thought of losing muscle tone and energy in my lower body (lots of chair friendly upper body exercise videos - not so much lower body strengthening)so was VERY happy to come across your channel! Thank you for being so clear and supportive!
My pleasure! So glad you are finding it helpful.
Looking forward to trying this! Had a major ankle injury last week and I’m now post-opp. Non-weight bearing for at least a month and I had been wanting to start prioritizing my fitness before the injury. Happy to see videos like this that show me I can still find movement.
I hope you fins these helpful in your recovery!
Severely sprained my ankle playing soccer, right when I was just starting to make amazing improvements! Don’t want to have to completely work my way back up again and this video definitely helps! Thank you so much it was just what I needed
You are welcome!
Thanks so much for your video. I was running on frozen, uneven sand and broke my fifth metatarsal just before Christmas! Will get cracking with your exercises. And a speedy recovery to you!
Ouch! Sorry about your injury and good luck in your recovery.
Good luck with your recovery!
Thanks so much for this video ❤ I slipped on ice and fractured my tibia and fibula. I had a surgical fixator x 2 weeks and had ORIF 2 weeks ago. Still non-wt beating and you out video is helping me feel empowered to work toward my mobility goals.
I also fractured my 5th metatarsal Oct 30. Scooter and crutches, had X-rays yesterday, and another 4 weeks of NWB. I have had bilateral THA and an L4-S1 fusion years ago, and my body is not happy, but i am extremely happy to have found your videos! I haven't gotten into PT yet, almost 2 weeks to wait- these are going to be very helpful! Thank you!!
Hi! So sorry to hear that happened, would you mind sharing how you are doing now? I have the same exact injury, and I went from exercising almost daily, to not exercising at all for 8 days now, and I am wondering if you can run yet? Do you still feel any pain? I can’t wait to go back to the gym and get back on my bike 🥲🥲🥲 It’s been a terrible 8 days so far.
How did you hurt your leg/ankle/foot? Leave me a comment below! Remember - the stronger you keep your leg the better your recovery will be! ALL-NEW VIDEO - once the boot comes off join me for these phase one rehab exercises: ruclips.net/video/Zq3HYp6MCkw/видео.html
I am 6 weeks into recovery with the same break as you! Base of 5th metatarsal, left foot! Mine happened from stepping down from my front door carrying garbage bags 😆 I was also put in a boot (thankfully a short one) but I was allowed to walk/weightbear with the boot on. Looking forward to getting back to running soon
Helo sir. Lots of love from india.
Sir please make a video on PCl ligament rehabilitation exercises. It's a kind request make the video asap.
This time, going up the stairs, I heard a crack sound, went on to bed; next morning, (forgotten) coming down the stairs I heard a crack, this time with pain. X-rays shown no breaks. There was swelling, next to my ankle bone. I think my ligaments got strained, as I have had a snappy sound in this same right ankle for several years.
hi! coiuld you make video about rehabilitation after torn meniscus surgery ? thanx
I slipped and fell in the lounge fracturing my ankle I also went for surgery it’s week 5 now
02:00 exercises start. Thanks for these! I broke the left 5th Metatarsal shaft while running out the door and down a step. My foot slipped and I heard a snap. It's been 3 weeks in an air cast now. This experience is a wake up call for me. I'm 50 and overweight. It's time I got back in shape... pronto
Thanks for helping others out! I hope you find these helpful in your recovery.
Slipped and fractured my right 5th metatarsal while playing soccer. Now on a moon boot for 2days
Thanks
How long did it take for the foot to heal? Had a similar break 3 weeks ago, playing football.
I am so happy I found your video! I am 69, overweight female with an arthritic right hip. In about 6 weeks, I’m going to have surgery for insertional Achilles tendinosis with calcification within the left Achilles tendon. I’ve just cared for my husband through a total knee replacement, and realize the importance of doing the appropriate exercises. I don’t have a set from my surgeon, but it seems to me that doing this group of exercises on both sides from now until surgery will be of great benefit to me. I also watched your crutches, knee scooter, I-walk video. I’m planning to wear my boot and practice maneuvering with crutches starting now. When I get my knee scooter I’ll practice with that before surgery as well. Thank you for helping me to feel less nervous about how to prepare, how to get around, and how to maintain strength afterwards!
Torn Achilles here, I'm a firefighter and itching to get back to work. Started doing this and felt like it's a great work load for my legs. Thank you for the video, I'll be doing this every day.
You are so welcome! I am glad you are finding it helpful!
its definitely tough to sit out. I tore my achilles as well, but I try to keep in mind that I've done so much sports and construction, it's almost been 15 years since I took a break. So no rush, you're gonna come back stronger man!
Thanks for sharing this!! I broke the same bone as you in my right foot after landing awkwardly on a trampoline. I’ve been feeling pretty sad about it about 1.5 weeks in, so this video and all the comments have really helped make me not feel so alone. Thank you❤
You are welcome! I hope this helps in your recovery!
hope you're fine now, i'm rn 1.5 weeks in injury.
I broke my fifth metatarsal and I’ve been so stressed about losing the muscle in my leg. This is so helpful and gives me hope that I will be able to get my leg back to normal. I also feel a lot better seeing that there are other people understand my pain 🙏🏽
I snapped my tibia and fibula in half right above my ankle back in September. So it’s been 10 months today and I’m still struggling with pain and proper movement. I went to PT for a few months until we couldn’t afford it any longer. These are good exercises and I’ve started them up again in the hope to rebuild what I’ve lost. Thank you.
Strained calf playing volleyball. This is just what I was looking for. Thank you. It’s super frustrating since I had just started running again 2 weeks ago. I was starting to feel like it was on my way to getting back in shape and don’t want to lose that momentum.
You are welcome! I hope you find these helpful in your recovery!
Thanks to your workouts I'm walking without crutches, 6 weeks after I broke my tibia and fibula. I didn't have a physiotherapist but I used your videos instead- a week after the surgery I started to do your workout every single day. Thanks to you I don't have muscle athropy and walking is painless for me (although I still have a minor limp). The doctor couldn't beleve it!
This is wonderful news, Victoria! I am so glad you are feeling better and thanks for sharing.
@@crystaldavidarenas6454 Dude I broke mine 9 days ago, I got the rod with the plate and screws but no one told me about a limp 😭 life’s a really funny thing hey hopefully we have a cool pimp walk! 😂
@@Youroldboy wait what We limp ? I
I just broke my Fibula and had plates and screws put in hopefully I don’t have a limp
@@Maximus5775 hey brother I’m literally at the hospital now for my final check up, haven’t started weight bearing yet but I don’t believe we will have a limp once we are fully healed thank god! 😅😅
@@Maximus5775 best advice I can give to you man is get off the painkillers as soon as you can bear the pain, and rest up that’s all you can do until about 3 weeks in you’ll start to feel like you can move around a bit more, but don’t try to over do it. It’s a long road to recovery but it flys once you stop feeling sorry for yourself! Rest up mate hope your leg heals up well!
Second day out of surgery for ruptured Achilles. I initially injured 6 months prior and was showing suceess with using rehab and no surgery until about two weeks ago when I ruptured again. I was frustrated as I know how much I muscle I lost the first time so I am excited for these exercises.
Fell off a cliff in Mexico. BOTH feet broken bones. Really appreciate this video. Unable to do the floor or standing exercises, as I wouldn’t be able to get myself off the floor and only minimal weight bearing on feet. You are awesome!
Fell and broke my ankle in 2 places while skating. Glad I found this video. I’m 3 weeks post-op and the muscle atrophy is real!
Oh man, sorry to hear that! I hope you recover quickly!
i just broke mine in 3 places also skating hahah i’m only 1 week post op and it’s insanely hard to be off my skateboard,, hope you heal up fast🤝🏼
@@korbiencracknell438 I’m 11 weeks post op now. I’m able to walk but no where near being able to skate again. Good luck to ya!
@@mishadavis2287 fr damn that sucks,, good you’re able to walk tho,, have you tried skating? or is it just not possible i was thinking of just cruising n doing some light stuff at the park after i’m walking again but yeah what’s your thoughts on that
@@korbiencracknell438 it’s not physically possible right now. I walk with a limp and have very limited range of motion, plus a ton of weakness in the ankle. I hope to be back to it by the first of the year.
Im one week post ops- ORIF+bone graft, still in a lot pain, some of the exercises on your video were taught to me at the hospital by the PT whilst in bed. Hope ill be able to do all those exercises soon.
This is a life saver! I'll be doing all of these every day from now on until my broken ankle heals. Thank you!
My pleasure!
I fractured my 5th metatarsal too. Just from a twist of the foot. And I was in the middle of a weight loss program with commendable lead but this thre off everything for me. So I craved getting back to workout. Your workout helped me to move atleast whatever I could and it helps I mobility as well as mental wellbeing. Speedy recovery to all.
Best of luck in your recovery and thanks for sharing your success!
2:07 Hi! I broke my ankle slipping in ice. I had surgery 2 weeks ago as I broke my fibula in 3 places. So happy to have found this video as I see a visible difference in my legs now and it was quite concerning! I am an OT and know the importance of staying strong. Thank you again!
I broke the same thing
My Mom had died early in the morning in August. I immediately went into grief mode. I was sitting on my cement porch. When I went to stand up I hadn't noticed that my foot had fallen asleep. My toes curled under the ball of my foot I fell flat on my face. I felt a sharp pain on the topside of my left foot. I have a Jones fracture. ER visit - partial plaster cast wrapped in a long Ace bandage. Yesterday, 2 weeks after the break, I was fitted with a full plaster cast, top of toes to below the knee. I estimate the cast weighs 2.5 pounds.
I am a fit 70 year old. Your exercises look so promising. I will start today. Dr. says possibly 12 weeks before wearing a boot. (This is due to my age and that a Jones fracture is hard to heal. There is little blood flow in the area.
Lesson: if you are grieving, be aware of your body at all times.
Thank you for sharing your expertise. Let me add that the overhead camera view is professionally executed and helpful.
Perfect timing for this my foot and ankle been paining too much at work need to do this after offices love your channel sooooooooooooooooo much love your exercises sooooooooooooo much Thanks Ramya
Thank you so much, Ramya Padmanabhan! I hope these things help you until your foot and ankle feel better. As always thanks for your support and for commenting!
Fell over in the garden after my dogs had been digging holes. Grade 3 Ankle Sprain. Right foot. Thanks for the video… really helps a lot as I have Fibromyalgia and if I don’t keep moving I suffer a lot. Really appreciate you taking the time to help. Xx
Glad this was helpful!
Thank you so much! Non weight baring going on 5 weeks after broken ankle and torn ligaments. I exercise regularly, so this was so helpful to keep me moving!
You're so welcome!
This is so helpful. I am an avid runner & weightlifter so, naturally, breaking my foot has been such a bummer. I was doing lateral jumps during HIIT and landed on the outside of foot, and too, broke my 5th metatarsal.
I am glad you are finding these exercises helpful, Abby!
This is exactly what happened to me (doing the same exercise) earlier this month. Hang in there, we'll get back to it soon!
@@toneandtighten 9
i broke my 5th metatarsal recently too
@@iloveenslavingwomen9168 how’s the recovery process?
Great set of exercises! Just back from Hospital having had my cast taken off (after 8 weeks) and now ha a boot on for the next 6 weeks until some of the screws are removed that are mending my broken in three places/leg-ankle! I did it playing football although most people think at the age of 67 I am mad - looking forward to making a comeback!! Will be doing these exercises as having seen my much reduced right leg when the plaster came off - I really need to!
I hope these exercises help in your recovery!
I was giving a tour to a friend around my city and failed to notice a hole in the ground. Proceeded to walk a lot after that, got to a nearby city on a bus still on my broken foot, and only managed to get an x-ray the next afternoon. Same bone, same injury actually as in this video😅 I am going insane at home, so getting some exercises into my schedule should help me heal both physically and mentally ❤ I am so happy I found this video
I am glad you found it too! I hope it helps!
All I did was step in a hole in my backyard. Heard the crutches and hit the ground. X-ray showed no break, just a bad sprain. Doesn’t help that I injured this same ankle 20 years ago. Will definitely give this video and these stretches/workouts a try in the next few days when this swelling goes down a bit.
Ugh! I feel for you. A few years ago I tripped in a parking lot on uneven surface. Ended up with a bimalleolar fracture. With A LOT of PT I did walk again after about 14 weeks. Luckily you are healthy and know more than most of us to get yourself back to walking. Hope you're walking soon! :)
Hi how are you doing my friend
I had a trimalleolar fracture in December. It really is horrible.
@@daddyguy29 hope you're well on your way to walking again.
@@munajedski they had me walking after 2 weeks. I had a boot on and I used my crutches to help. The scar from the plate and screws are still super visible but I've been able to start lifting again this past month
@@daddyguy29 sounds like you're on your way to recovery. Yay! I still have lateral and medial scars from plates and screws. It doesn't bother me. :) Will you have the hardware removed? I did have my plates and screws out.
Multi fracture in the talus and crushed my navicular sledding- added some hardware, a few surgeries, and hoping to walk out of casts again within 5 months. Long road- this was super helpful and encouraging❤
Do u are good now I am also suffering talus fracture
Hi Dr. Beckstrand. I slipped on the stairs while I was on vacation in Seattle and broke my left great toe on June 21. I have a postop shoe and crutches. Podiatrist said about 2 months to heal and return for Xray. I’m happy to find your video.
I sprained my ankle a few days ago and broke my cuboid bone. My doctor gave me crutches, an air walker and said to not make another step without crutches for six weeks. By looking for recovery tips on youtube i found your video and gosh the exercises are challenging. But by doing these everyday i‘m positive that i won‘t lose too much muscles and have a faster recovery.
I hope they help!
@@toneandtighten do you have more videos i can follow to create my new sprained ankle workout routine?
This is SO useful. Broke my ankle a few days ago. Still trying to figure out how to adjust my life to aid good recovery. This helps a lot, as does your awesome video on mobility aids. Thank you!
You are welcome! I am so glad you found this helpful and thanks for sharing!
I am in the same boat. But i dislocated mine and a small fracture as well. we’ll get thru this bro😁
@@miguelpedraza1367 me too
How’s your recovery going 1 mo in?
I had a trimalleolar fracture in my right ankle yesterday when I got in a footchase while at work (police officer) on a fleeing suspect. Tackled him and we both fell on my ankle. Caught the guy, he went to jail, I went to the hospital 🤦♂️. I got more hurt than he did, but at least I get to recover in my own home.
I understand not to rush my recovery time and just let it heal, but I’m not good at doing nothing and just sitting around.
@MacGruber Me either! I just got through my morning PT from the video. Trying nor to overdo and built up. Staying positive in Mt kind is most important!
Just had ankle fusion surgery brought on by severe ankle arthritis. Thank you for these exercises. 12 weeks non weight bearing
Same here ,12 weeks from now on
Hope you feel better soon!
@@andrejtoncik9940 you too!
I am a 70 year old woman who was helping to build a carport when one of the trusses fell from 8 ft onto both of my feet crushing the left one. It’s 2 weeks post surgical repair with screws & felt it was imperative, especially given my age, to do some sort of leg strengthening exercises. Thank you so much for this video…
Thank you for posting this video. My situation is different--I fractured my kneecap falling off an e-bike. The bottom third of the kneecap was shattered and unsalvageable. As a result, the surgeon had to shorten the patella tendon to bind it to the repair of the upper 2/3 of the kneecap. So for 5 weeks, besides no weight bearing, I was only given 30 degree bend in the knee. Just yesterday the ban on weight bearing was lifted which has made my life so much easier, and now I've been granted a 60 degree bend in that knee. By the end of my PT yesterday I am practically there.! I have been diligent about daily exercise and am very motivated to heal and get back to playing pickleballl, DESPITE my surgeon's insinuations that that is NOT going to happen. Fortunately my PT is VERY optimistic and encouraging. So I am unable to do your exercises that require a bent knee, like fire hydrants. At this point I can only visualize myself doing those.
I'm doing all the straight-legged pilates exercises I can find for quads, glutes and hips until I am granted more bend in my knee. I am compensating by doing more reps and sets of all the quad exercises that you have demonstrated that I am able to do. I might add that I am 73 and do not have sturdy bones BUT I am very flexible, have good stamina AND good upper-body strength and I'm thin. All those factors were a blessing as I had to make my way back to the U.S. from Germany without meds in my condition the day after the accident. I am truly blessed!
I am non-weight bearing for 8 weeks post op due to breaking my ankle in 3 places. One on each side and 1 in the back. I have a plate 7 screws and a couple of bone grafts. I have been doing some exercises similar to what you are showing only in a standing position holding onto a chair for balance. thank you for this video.
I brought my ankle on May 6th and surgery was May 15th. Around mid July my Ortho said he may allow me to begin walking with a boot but I will have the boot until at least mid August.
My bones are very small and I have Osteopenia and Im 69 years young
I’m 26 I got the same thing as you I got 7 screws but I don’t have os 😢
This is a great video!! I’m a long distance runner and am currently experiencing my 3rd round of a metatarsal stress fracture. I’ll be in a boot for 4-6 weeks (allowed to do upper & core) but this is exactly what i needed to compliment my routine! Hoping these exercises help me get back to running a little faster. 😊
Best of luck!
@@toneandtighten would you recommend doing all of the sets/exercises for both legs or just the hurt leg? i’ll be doing these with my modified full body/lower focused days.
Did u have surgery?
so much thanks bro for your videos, i had a serious calcaneum fracture comminuted, displaced and in joints but after six weeks without surgery i am on 25% weight bearing, your exercises helped a lot for faster recovery. thanks again
Broke my fifth while trekking in the Himalayas! Found your video quite useful, thanks.
Broke the exact same bone in my foot and my foot looked exactly like yours.. thanks for this video. I’m experiencing a lot of pain just moving my leg in anyway just a day after the break so hopefully I can begin working on these exercises after the swelling goes down
Sorry to hear that! I hope this video helps and good luck in your recovery!
This is super helpful! I recently lost 40 pounds and needed to have foot surgery. I am nonweight-bearing for six weeks. My goals are to maintain my weight loss, which took me three years to achieve, and to do whatever I can to speed my recovery. I am grateful for your expert advice!
My pleasure! Happy to help!
trimalleolar fracture a week ago. Never was i happier i do casual yoga so I can carry my leg behind me (heel-to-bum 😅) when on crutches due to hematoma. Your exercises have been helping me while i was still post-op hospitalised.
I’m so thankful I found this vid. I just fractured my fibula last weekend and have been troubled thinking about the muscle wasting that is likely to happen in the affected leg. I’ve been trying so hard over the last year to get into a consistent fitness routine and getting myself ready to run a marathon. This injury is a real bummer. Thank you so much!
You are welcome! I hope you feel better soon!
Ruptured Achilles tendon. Honestly, I would have rathered it broken. The heal time is a lot faster. I've have 4 months in the air boot. I still have a long ways to go to be back to normal. Thank you for the video, It will help.
How are you doing now? I have the same injury and am about 3 weeks post op. Still in fiber glass cast.
@@karaoke888 me too! ruptured mine about 2.5 weeks ago.
Wishing you a speedy recovery. Hang in there!
Me too! I ruptured mine about a month ago. I am now almost 3 weeks out from surgery but like you said its a long way to go
Wishing all here the best and fastest recovery possible
Really helpful. Feeling so sorry for myself after breaking my fibula and being put on crutches and boot yesterday. If I can do even part of this I think it will make a big difference both physically and mentally. Thanks so much!
You are very welcome!
Exactly what ai did, one week ago. It is really hard mentally, and physically. Have 16 steps to get out of house!
Keep at it, really helps.
I broke the same bone at the same place on the same foot as you. Didn't know it was broken until 3 weeks later. Was in a cast for 4 weeks and am now in an air boot. Thanks for the exercises. Will definitely do them. Happy healing!
I have this same exact story, but I’m at my 3rd week and they barely found out the same bone is fractured. Did they give you the option of surgery? Or did they only give you the option of a cast ?
I’m trying to find out if I really need the surgery or if I should let it heal on it’s own with a boot on. /:
Hey! I twisted my leg while sprinting in badminton court. I had the same exact x-ray. This video feels like it’s god sent. I ordered some crutches from your next video, even that was super helpful. Thanks a lot and god bless you❤
Thanks so much man. Had reconstructive ankle surgery after my college football career ended and I’m currently in week 4 of 8 of zero weight bearing, with PT not starting for two more weeks. Hopefully this will help me stave off too much atrophy.
You are welcome, Cole! I hope these exercises help in your recovery.
Thank you so much! These are perfect! I sustained a lisfranc injury 4.5 weeks ago while running during a soccer game. I needed surgery where I got two plates and 5 screws in my left foot. I’ve been in a cast for a few weeks and I was previously a very active person so I’m glad I have found this video to help keep me on track for a smooth recovery.
You are welcome, Michelle M! I hope you find these exercises effective!
I have a stress fracture and this is helping me so much! i miss running so much! this is the time when you appreciate your body and running or any sports so much!
So glad this is helping and thanks for sharing!
I too broke my 5th metatarsal!!! However, living abroad has unveiled a completely different quality of care - including that the first cast was done too tight and terribly bruised my ankle so now I have the initial fracture and a very weak and bruised ankle. In addition, physical therapy is hard to come by so finding your channel has been a gift - so THANK YOU so so much for putting this content on here.
You are welcome and good luck in your recovery!
I broke 2 bones in my lower leg/ankle and have a plate and 5 screws in my fibula and two long screws going into my ankle bone on the inside of my left ankle , my knee went out when I was descending a staircase and I fell and broke my ankle on 11/3/22 - I had surgery on 11/10 , on the 22nd I got a cast on, then yesterday 12/12/22 I graduated to a boot, still non-weight bearing until 1/3/23 - I am 63 years old and was a very active walker prior to the injury but I am very concerned about building up the muscles in my legs and hips and even knees so I don't reinjure - since I'm not cleared for PT yet your video will help - thanks, Jennifer H, Michigan
This sounds like me I am 63 tomorrow and just got out of hospital the day before yesterday after having ankle surgery! I broke it in three places and have a plate and screws in 😢
Super helpful! I would have thought my first broken bone would have been from hockey or dirt biking, but alas, I rolled my foot just stepping into my basement and broke my 5th metatarsal as well. Major bummer, had a screw put in to sandwich the pieces back together. Definitely worried about my lack of exercise, so these are much appreciated. Looking forward to getting back on the bike soon (and walking normally again).
Thank you, JDC! I hope these exercises are helpful in your recovery!
Heh it's ironic, isn't it? I've had some mountain bike crashes, a few falls on a dirt bike or snowboarding, never broke anything. Broke my 5th metatarsal just playing with a football on a sidewalk, all by myself. How long did it take for your foot to heal? I'm 3 weeks in.
dealing with a broken toe on my left foot. 2nd time in under 2 years!!! I already have a weaker left leg from nerve damage/back surgery years ago. I needed these exercises in my life so bad!!!!!! So excited I found them now. I'm a very active/healthy person and need this recovery to go fast! I can't say thank-you enough! I tried these specific exercises this morning and I can already tell this is exactly what I need!!!!
Back pain with hobbling around is bad too. these exercises are going to help that too.
Thank-you so much!!!!!
oh...and how it happened: stupid me - I slipped down my stairs (cause my left foot always has numbness in it) and my left pinky toe caught the edge of the stair and went out sideways..... :(
I broke and dislocated my left big toe 20months ago when I was hit by a truck as a pedestrian!
You are welcome! I am glad you are finding them helpful!
My 13 year old daughter is a gymnast and she rolled her foot on the beam a few weeks back. She has three fractures on her foot and can't do any weight-bearing either. She's been doing upper body for two weeks but she already feels her leg getting blah (her words). We are going to incorporate this right away. Thanks for posting!!
I rolled my ankle inward when I landed awkwardly on my friend's foot while playing basketball. It happened a week ago and I heard a pop sound. I hope I can start walking soon. I love your videos
Thanks for your support! I hope you find these exercises helpful.
Same thing happened to me almost 2 weeks ago heard it pop too.
@@PresenceIsAGift just happened to me last night it sucks ass
me too! on Thursday, ended up being broken tho
@@mackleedent8557 yeah I’m not sure if it’s broken I need to get x rays at some point
This is great! I'm a runner and I broke my foot 2 weeks ago and have been struggling with how to keep my leg strong. Thank you so much for sharing this. I will incorporate into my daily routine 🙂
You are welcome, Becky! I hope this helps!
Thank you so much for this advice you save my physical life
I'm so glad I found this! I broke my 5th metatarsal a week ago from tripping on the stairs.....frustratingly just a few weeks after finishing physiotherapy to address patellofemoral pain syndrome. I'm trying to do all I can to recover well. 💗
I hope this helps!
Been having problems with my whole right leg which is one of the reasons why I avoid leg day during my workouts. From my quad my knee my foot & my ankle its real hard for me to do leg workouts. So doing these workouts that you just performed may help me in my recovery. But I'm not getting my hopes up. Its hard for me to workout or run or even putting weight on my foot. Its frustrating as hell
This is super helpful.. in my week 2 in moonboot.. same injury as you, while doing a trail run. Thanks for these great active tips 💪
You are welcome! I am glad you found this helpful and thanks for commenting.
Bro do you do this exercise everyday? I have fracture in my left foot
November last year I had a fall and broke my talus bone. I had 3 months of no weight bearing while the bone healed. In that time the muscles in my right leg have lost all the strength. Was looking for some excercises to do before my first physical therapy session next week to help speed things up. Will definitely give these a try and thank you for posting this video. Thank you from the 🇬🇧.
You are welcome! I hope you find these helpful!
Thank you for these exercises!! I'm about 4 weeks out from a decompression osteotomy (they broke all the way through the bone between my ankle and big toe). I wish I started this sooner but better late than never! I have to get the other foot done this year too, so I'll be sure to come back to this video then!
Fractured my foot in the exact same spot. I was trail running and misplaced my footing on the downhill and rolled my ankle on the outer edge pretty badly. It instantly swelled up and went blue. Really dreading recovery and not being able to train.
Thanks for the recommendations. I look forward to trying them out. How long was your recovery and were you unable to walk for?
Sorry to hear that, Dallas! I know how devastating it can be. I was in the boot for a total of 6 weeks. When they shot follow up X-rays everything had healed in a great alignment and no further treatment was necessary. Wishing you all the best for a speedy and complete recovery!
Very helpful! Any recommended exercises for the calf/lower leg? I broke my first metatarsal and will be non weight bearing/partial weight bearing, and in a boot for an extended period of time. (3 months until boot is gone!) I'm 4 weeks in and already have some calf atrophy. IWalk has greatly helped keep my thigh moving and these exercises in their video help even more. Any suggested movements to reduce further loss of calf strength would be greatly appreciated. (I can flex my ankle while sitting as the injury was in my foot.)
Dealing with an Achilles rupture and am in the early stages of post op recovery. I am so grateful for this video. I find my identity through fitness and this has given me some hope in retaining some muscle and combat some atrophy. Thank you!
You are welcome!
This is fantastic thank you so so much! It's really helping with mild cramping in my lower leg from a broken ankle and is making me feel stronger. Really really appreciate this thank you.
For the record i broke my ankle slipping on wet grass lol it's been 3 weeks but I'm doing ok. Needed surgery and have a ton of metal in my foot now but no pain, just stiffness so this is really helping. Onwards and upwards! A reason to slow down.
Thank you for sharing and you are welcome!
Great video! Would there be any usefulness to doing these exercises on both legs, so as not to create any imbalance? Just broke my ankle and want to get back to normal as soon as possible
Absolutely! But keep in mind on the uninjured leg you still have all the weight-bearing options for exercises. I did lots of single leg squats (a TRX system is great for that), single-leg bridges, and single-leg heel raises to keep it strong and healthy. Hope that helps!
Just to clarify, do you do these exercises just on the injured leg side to compensate for it not being weight bearing or are you supposed to do them on both sides?
That’s what I’m scrolling down the comments to find an answer to. How do you do fire hydrants on the other side if you can’t put weight on the injured foot side?
Had surgery last week to reattach ligaments and remove bone spurs from the ankle joint. Went looking for floor yoga I could do and found your video. This is incredible and exactly what I need as I'm usually very active and wasn't looking forward to a long recovery. Thank you so much for this. I'll be doing these exercises every day. You are an absolute legend
You are so welcome! I hope you find it helpful!
How is your Recovery!
Me too. How long was your recovery ?
Had an accident from a bouldering, landing toe point down with my bodyweight on top, fracturing 2 metatarsals and damaging my lisfranc in the process, absolutely gutted. Worried about the future of it but I'm still optimistic to recover and get back on my feet.
Really appreciate the video, hope it'll aid my recovery 💜
You are welcome! I hope this helps!
Jared! Thank you for sharing these exercises and the aids for getting around! I am currently in my 4th week post ORIF ankle surgery (plate and screws installed) for my 3 bone break while roller skating 😭. I’m just now starting to feel like I have enough energy to do some exercises which is great because I’m tired from being tired and so sore from it all.
How do you feel about a wheelchair as an option? I’ve been using it to get outside and be able to stay outside and go out without getting so tired so fast (making sure I’m self propelling as much as possible to get some movement). Do you have videos for upper body exercises while seated during recovery? I also avoid my crutches as much as possible because they suck (and I always worry about falling) and the knee scooter is ok I just hate the feeling of my ankle wobbling around in my boot while rolling around (feels so unstable hanging off the scooter). I’m not sure that 3.0 walking stick thing will work for me since I’m exhausted getting around as is…worried about the strength needed to use it and possibly falling over. Thoughts? I so appreciate your time. Thank you Jared!!! 🙌
Omg this is literally me right now , I was rolling skating as well my doctor just told me to start walking on mine and I’m so scared but I’m trying
This is me right now fell of a step stool😭 fractured three ankle bones plates and screws put in as well. My husband went and bought me a wheelchair chair at a thrift store. I was suffering with the crutches😢
On July 3, 2022 I saw a frog on my porch in the daytime. My ex-husband was at my house so I asked him to get it to leave. He made it jump from the porch to the driveway where it sat. I then threw vinegar on it to try to make it run to wherever they hide in the daytime and it started hopping towards me. I got spooked and started trotting backwards and that's when I hit the ground. I felt something hit me across the back of my foot so I thought something fell off of my truck and hit me. When I tried to stand again is when I realized something is wrong with my foot. Found out it was a complete rupture of my right Achilles tendon. After the MRI, I found out a bone spur was the culprit and had been causing damage, the frog just brought the damage to a head. There's my story for entertainment and I've been non-weight bearing since July 3rd and I've never longed to be able to just clean and do simple things. Thanks for this video. I wish everyone a speedy recovery!
I guess you should leave the innocent wildlife alone. I hope the frog was okay.
Fell over backwards between my dog and kitchen cabinet. My right foot got stuck and sustained a lisfranc injury. It's been a depressing 1&1/2 months. Looking forward to these exercises! Thank you!!
I am on week 3 of a lisfranc injury myself. Depressing is exactly how it feels! I slipped on the stairs while carrying a weighted blanket and got tangled up. I subsequently had to cancel a trip to Mexico with friends so I’ve been pretty bummed. Wishing you a successful recovery!
I just broke the fifth metatarsal (same as yours!) in my left foot, from a fall while racing my kids at a playground. Thanks for the video, it has given me something proactive I can do while recovering.
You are welcome!
These all make perfect sense to me. Should they be done every day or every other?
Thanks Valerie! Everyday if your muscles can tolerate it... if you're too sore the next day then every other would be more appropriate to start. Hope they help!
Riding my way Ben and woods my ankle been in try to push down on it but it was too sore that's our fractured a
How do you get down to the ground and back up standing with an injury like that? Also, what do patients do if they have multiple injuries like a leg injury and a shoulder injury at the same time?
You can use one leg and one arm method to stan back up
So glad I found this video… i have the same break in my foot and after a week in cast i felt it pushed my hip out of alignment, I now have a boot and need exercise in my life so thank you for this reassuring video 😊🙏
Good luck in your recovery!
I tripped over the kids’ shoes that they had left all over the entrance to the garage and got a grade 2 sprain my right ankle about 2 weeks ago 😢. I’m trying to start to incorporate some exercises for lower body that don’t need me to flex the ankle since there’s still a 2/10 pain there. These exercises look amazing and I can’t wait to start them to recover faster. Thank you for the video! And to everyone else in the comments, hoping everyone has a nice stable recovery ❤️🩹
When can you start this after injury? I’m on day 9 after breaking my 5th metatarsal and still have pain in my foot. Should I wait to be pain-free or is a little pain okay? Thank you for this workout!
I workout 6 days a week and teach high school PE so suddenly becoming non weight bearing has been so hard.
Hang in there. I fractured my 2nd, 3rd and 5th metatarsal on November 23rd. I just got a fiberglass cast and can't walk for another 6 weeks 🙃 😪 😫
I’m sorry! Good luck to you! I found out today I need 4 more weeks of no weight bearing; frustrating but better than surgery!
Hi I just broke my 5th metatarsal also, it sucks but hopefully it’ll heal before sprint
Spring*
Thank you so much! I have multiple fractures on my ankle and left foot following a 30ft drop while climbing. I'm in a cast for 10 days now and was looking for a way to stay fit without compromising my recovery!
How often do you recommended foing those exercices? Ans should I do the same for the other leg?
Fractured my Talis, found this video and I just keep doing it, knowing it will help me on my recovery to get back to running. Thank you so much for the content!
You are welcome and best of luck!
I broke my fifth metatarsal also and have been training upper body a bit harder than I typically would, thank you for providing some lower body options!
You are welcome! I hope this helps in your recovery!
How do I sleep on it
I broke my 5th MT trail running over the weekend. In a boot now. Great video and will be using these exercises. Regarding weight bearing, I wasn’t told to use crutches or scooter, only the boot. What do you recommend, having been through it?
Acute fractured my 2nd metatarsal, doc didn't mention being non load bearing either. Maybe I need a second opinion? Finished week 2 in small aircast, feel fine putting weight on the boot though. Need to run again asap.
Same here...I had to get second opinion because I couldn't left heavy boot up at all. I was told later non weight bearing until fracture heal. I use crutches and scooter.
On jan 6 2024 I fractured my 5th metatersal (jones fracture) while playing basketball exactly how you explained. I have been trying to figure out exercises to keep my muscles strong. Thank you so much for this video!!!
I have been experiencing back and neck pain as well, could you make videos on those as well which are non-weight bearing.
OMG You are giving me hope! I fractured my ankle in three places going down the stairs (exercising). I have been racking my brain as to how to keep myself sane and strong. This is helpful. Thank you!
You are so welcome!
Hii sir, I am an athlete and I always do form rolling and dinamic stretches before starting my practice and even after the practice is over I do a little foam roll and stretching Is it right?? Can I follow that ... Please explain.. Please reply..
Sounds like a great routine to follow, Madan. Good luck!