I have slow-healing/chronic injuries to both wrists and an ankle. Prior to my wrist injuries, I had been working to do some yoga to try to establish something resembling a routine but, that’s not possible to continue any time soon.
Nearly every site that I’ve found has advice on exercises to do if an arm OR a leg OR one’s back is injured but none that I’ve found so far address multiple injuries.
Right now, the only things coming to my mind are:
- crunches
- forearm planks
- bicycle kicks
Anyone have any suggestions for others or resources to dig into?
Like others have said: go see therapist, do not try following random advice online. That is coming from someone having to deal with A few lifelong health issues of their own.
Also, start small and slow. This was huge, for me. And allowed me to do so much I never imagined I would be able to, on the long run.
This really is something you should discuss with a professional physical therapist. You can do a lot of damage when doing the wrong excercises too early
This is when you bite the bullet and talk to a trained professional.
Currently waiting on the appointment. Just impatient.
Do yourself a favor and wait.
There’s a good chance you could make your condition worse.
i was a personal trainer for a bit and honestly if you were my client id ask you to go get guidelines from a physical therapist first. swimming and light calisthenics should be fine, but listen to your body first and do not push it/make it hurt
I was at the Mayo Hospital’s own chronic pain rehabilitation clinic, and have all the PT exercises they had their patients all do if interested.
I would indeed be interested. I have a few from my orthopedic doctor but they’re a bit limited.
Look into AthleanX. The guy who made it was a physical therapist for a MLB team, and everything in it is basically straight out of the PT manual.
Start with very low weight, and only move up when you can do 4 sets of 25 reps without any fatigue.
Are you able to swim? Braces necessary?
I’d second swimming or in general doing stuff in water. The difficult part will be to find a place to do that which can accommodate your particular needs, i.e. if you don’t wanna actually swim, does the pool have area for that, is it not full of kids (not just kids) who won’t pay any attention to you and potentially hurt you while playing
Swimming? You don’t have to swim fast to have good energy expenditure
From top of my head, you can add superman, side plank, bridge, fire hydrant, donkey kick. Maybe you can attach weights to your forearms too for the arm muscles.
I like doing chair yoga when I’m having severe flare ups! There’s some good youtube videos on it, and it’s safe for ankles and wrists!
Water aerobics and yoga are usually the best options. I would try to find a yoga instructor skilled in physical therapy / disability modifications to the poses. Water aerobics is typically specifically designed for physical rehab so you’re more likely to find most of those classes are geared towards that. If affordability is a problem you may find that your health insurance, even or possibly even especially if it’s public health insurance. In the gym though you want anything that’s low impact and low intensity like maybe an elliptical on the very lowest resistance setting.
Catch
both wrists
Just go for it bro /s
Moms spaghetti
