Best workouts when injured?!
Question: I was recently in an accident and broke my left collar bone
(it's broken in 3 places and fractured in 1) and have limited use of my left arm. I can olyny. I'm really big on my weight and exersising but I can't because of my injury i cant do my usual exercises and meds make me a little off. Does anyone know what workouts I could do for the next 6-8 weeks?
Answers: I was recently in an accident and broke my left collar bone
(it's broken in 3 places and fractured in 1) and have limited use of my left arm. I can olyny. I'm really big on my weight and exersising but I can't because of my injury i cant do my usual exercises and meds make me a little off. Does anyone know what workouts I could do for the next 6-8 weeks?
That is three strikes on exercise until the doctor checks off on it.
1. Stability is needed for healing a fracture-
Any form of exercise is able to disrupt the forming "callus", the material that fills into a fracture then hardens to repair the break.
2. Multiple fractures of a bone makes it very unstable-
Three fractures in a long bone, collar bone, is far more unstable, and likely to separate until callus formation and healing take place- by definition 3 fractures in the same bone are unstable.
3. No cast or splint means less stability-
The collar bone cannot be cast or splint.
That means the only way you can allow the healing is to not move it in exercise until the callus is mature enough.
The conclusion is do not exercise until your orthopedic surgeon says you may do so safely.
An alternative, for relaxation is to sit in a whirlpool, or float in the shallow end of a swimming pool (if there are steps into the pool rather than a ladder).
The bottom line is follow your doctor's advice for best results.
Take it easy babe.
Do the un-thinkable, don't exercise, not until your recovered enough where it isn't noticeable in your routines. Let your body heal and relax and mend.
If walking on a treadmill jolts your arm, try walking in water on the shallow end of a pool. Ask what you are supposed to do with any cast you are wearing.
Stationary recumbent bike would be good. Probably with an upright bike you would need your arms to stabilize you.
You could use a cross country ski machine (nordic track, available used for cheap) and don't use the arms. just hang on to the pad that rests at your hips.
Phase I
Wand exercises
Flexion: Stand upright and hold a stick in both hands, palms down. Stretch your arms by lifting them over your head, keeping your elbows straight. Hold for 5 seconds and return to the starting position. Repeat 10 times.
Extension: Stand upright and hold a stick in both hands behind your back. Move the stick away from your back. Hold the end position for 5 seconds. Relax and return to the starting position. Repeat 10 times.
External rotation: Lie on your back and hold a stick in both hands, palms up. Your upper arms should be resting on the floor, your elbows at your sides and bent 90