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SERGEANTMAJOR Posts: 6,415
2/1/13 1:16 P

When I had a broken and pinned ankle complete with knee high cast I did seated compound exercises such as overhead presses, pull downs, rows and front flys. Saying erect during the exercise movement with your core locked will work everything from your hips up without impacting on your hips as such.

Do these in one workout on alternate days since all are strength exercises and you need the recovery time..

Edited by: SERGEANTMAJOR at: 2/1/2013 (13:18)
N16351D Posts: 2,349
2/1/13 11:05 A

Congratulations to you for keeping moving during your infirmary. Most people won't try to do that.

Can you go swimming? There are many reasons why that may not be practical for you, but it is one thought to try to break things up.

While one hip is injured, are there easy exercises you can do with the opposite leg and ankle? Can you stand on one good leg & hip to do calf raises with a chair for balance? Can you sit and do leg raises with one leg?

I have never had a hip injury, so I don't know what you are capable of doing, but I am trying to be creative.

Can you do foot stretches by turning your ankle when sitting or lying down? Can you add wrist, hand, and neck stretches to you upper body workout?

Good luck!

SPARK_COACH_JEN Posts: 55,909
2/1/13 10:30 A

If you can do core and back exercises, then you could alternate with those. My suggestion would be a full-body (minus lower body for now) strength routine 2-3 times per week.

Coach Jen

FITNESS_ELLE Posts: 1,002
2/1/13 9:38 A

since I can't do lower body because of my injury, what exercises can I alternate?

upper body and core? arms and back?

SPARK_COACH_JEN Posts: 55,909
2/1/13 7:24 A

You should be taking rest days in between strength workouts of the same muscle groups. You could do upper body one day and lower body the next, but shouldn't do upper body 2 days in a row. When you work your muscles to fatigue, you make tiny tears in the muscle fibers. Rest days allow the body time to repair those tears that grow back stronger. If you don't take rest days, you don't give the body time for that repair to happen.

Soreness isn't an indicator of how hard you worked. As long as you're challenging yourself and changing your exercises regularly (every 4-6 weeks or so), then it's okay if you're not sore the next day.

Hope that helps,

Coach Jen

FITNESS_ELLE Posts: 1,002
2/1/13 6:38 A

Hi, I have a hip injury that is preventing me from doing my usual workouts.

I have been focusing on upper body weight lifting: biceps, triceps, shoulders, back, core. Should I be alternating days to get the most out of this? I met with a trainer who led me through the same muscle groups, but with different exercises using resistance bands. It was strenuous, but I was not sore the next day at all. I feel like I am pushing myself, but I don't feel sore at all - is this a sign that my muscles are getting used to the exercises and I'm not building muscles anymore?



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