I recently had a Plantar Fasciotomy/Release and I have been non-weight bearing for 3 weeks. I was going crazy, so I had to start doing some kind of exercise. I did a video of some of the stuff I have been doing. What kind of creative exercises would you do? Check out the video and suggest what else you would do to get the heart rate up without using my other leg? Here is the Video: http://www.youtube.com/watch?v=FdH_giemmcg
I am happy for you that things worked out so well. As you were in excellent shape, there were many options for you.
One of my first clients was on crutches just as we were beginning to exercise (I had no part in it). One thing I learned from that is that some people very quickly can develop shoulder and elbow problems. Ever since then I advise people who find themselves on crutches to work on rotator cuff exercises, scapular depression and wrist flexion and extension.
I just went on crutches yesterday! I started immediately with a heavy bag warm up while sitting on a stability ball and then went 5 (2min rounds w/ planks x 1min and rest x 1min) and 20 minutes later my HR had been between 90-150+ for most of it. Seated boxing is a great endurance alternative to leg based cardio. With my run only a few weeks away, I’m babying my ankle cause it looks like a cankle! Wish me luck and I’ll do the same for you.
Abdominal muscles are just like any other muscle. Doing hundreds of sit ups does not engage a core any more than basic balance exercises.
Treat them as any other muscle. Weight bearing, 3 sets 8-20 reps.
If people are looking to “get abs” tell them they’re made in the kitchen, not the gym.