Exercises to do while in a boot!

⚡️Non Weight Bearing Exercises- No gym access⚡️

A few months ago we posted a few examples of non weight bearing exercises to do without any equipment. However, to exercise bigger muscles of the lower body and progress the load, you need to use some equipment. Open kinetic chain machines at the gym are perfect for this (knee extension, hamstring curl machine). Unfortunately our condo gym is only allowing us to use cardio equipment at this point, so we had to improvise a little.

I started to do these exercises since week 2-4 following my achilles rupture, because they didn't cause me any pain in my achilles (the hamstring curl was introduced last), but it depends on the person. Check with your surgeon/ health care professional about when it is safe to start. You also have to make sure you are safe doing them, you don't want to end up on a Fail Army video reel like so many people in 2020/21 🤷‍♀️

Tips:
☑️ Leg extension with a loop band: Putting a bolster under your leg is helpful - you can use a rolled up towel or pillow if you don't have a foam roller. We placed the other end of the loop around the back legs of the chair.

☑️ Modified deadlift: no dumbbells? Use a bag of flour, rice, laundry detergent etc. Even though it doesn't target my left hamstring, my left glutes get a nice workout.

☑️ Isometric leg extension: make sure you move the chair a bit closer or farther to get different angles.
⚠️If you have very strong quads, try not to break the foam roller, use a ball/big pillow instead.

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The posts are for educational purposes only, we recommend that you always see a qualified healthcare professional.
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