Maintaining strength after ankle injury - exercises for one non-weight bearing leg?
Hi everyone, I'm 6 weeks out from an ankle sprain and still can't put weight on one leg. Before the injury, I was pretty active with yoga, weight training, and swimming 4-5 times a week. I'm eager to start exercising again but struggling with ideas for workouts I can do safely.
So far I've been doing seated exercises like bicep curls, tricep extensions, and shoulder presses with light dumbbells. I can also do some core work and single leg exercises for my good leg. But I'm getting bored of the same few moves and want to challenge myself more without risking further injury.
Prior to the sprain, I could do about 15 pushups, hold a plank for 1 minute, and swim laps for 30 minutes. I've probably lost some strength and conditioning over the past 6 weeks of inactivity. Looking for suggestions on exercises or workout ideas to maintain upper body and core strength while I recover. I have access to light dumbbells, resistance bands, and a stability ball at home.
Any creative ideas for workouts I can do for 20-30 minutes, 3 times a week? Especially interested in exercises that don't put weight on my injured ankle. Thanks in advance for any tips!
Have you tried resistance band exercises while seated? They're great for upper body and core work. Also, consider chair yoga or modified Pilates routines. Swimming with a pool noodle between your legs could help maintain cardiovascular fitness without stressing your ankle.
claire-wisozk48