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Fitness & Health A new forum to discuss fitness, health and medical issues.
Disclaimer: this is not a substitute for professional medical advice.

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  #1  
Old 31st May 2007, 12:28 AM
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Running into problems with healing leg

I broke my leg in February and it is still healing. I want to work out like I did before I broke my leg, but that doesn't seem to be happening. . . I tried to run/walk on the treadmill and use the elliptical but my leg hurt more than it hurt in a long time afterwards.
I'd also like to get the tone back in my legs. . . before I broke my leg I used to have great muscle tone in my legs but it has gone downhill. I know a great way to do that is using a bike, but I really noticed a change about a year ago when I started doing weights with my legs. I can't do weights with my legs anymore because it simply hurts too much.
I've got a fairly supportive brace courtesy of Walgreen's, but I'd like to be as active as possible and also lose the weight that I put on when my leg was broken -- as pain-free as possible.
Any suggestions?
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  #2  
Old 2nd June 2007, 12:59 AM
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Easy peasy japanesy on that one.

Drop the weight. Your muscle has atrophied horribly. Your joints, ligaments or any damaged tissue will take a long time to heal properly and during your break and in the cast its gotten smaller. A lot. Your simply weak and your body is telling you that.

This ISNT a problem. Its normal.

Drop the weight a lot. I know youll feel like a wuss. I know I did and do whenever I injure something and I have to drop the weight to do rehab on it. You want to engage the muscles only slightly. And then do as many reps as you can until you feel mild discomfort, NOT pain. You might be only doing 25% of what you might normally do with it before, maybe less, maybe more. Its a personal issue with that one. But dont go into pain. Pain when your healing is a bad thing. Discomfort good, pain bad. Pain means youve gone to far and are redamaging tissue, ligaments, bone, muscle. Discomfort means youve gotten to the breaking point but not quite there yet and your body will reheal for the next go round.

Take longer breaks between workouts. But always lower weights, REAL low weights, with as many reps as you can. Then start stacking the weight on slowly as you need to every week or few weeks once you start getting some strenght and endurance back until your at your old 60-80% max weight/distance/times/etc that you used to do.

Rehab sucks the most of anything because its mostly mental. You know you can do more, you KNOW it, and its frusterating as anything. Youll beat yourself up about it over and over again...been there done that. Relax. Chill out. Take it easy and build it back right. Eat healthy and dont overwork other muscles just because you cant work your legs atm. Steady. Work on smaller muscle groups and build up joints with small physio type exercises. Ie band work, resistance work, pilates or other such body resistance work is great. Work the small muscles around the knee joints, the ankles especially. Work in flexibility and do stretching. Again not to the point of pain, only discomfort.
See a physio or a trainer for some in depth exercises if you can. But its the same thing. Im repeating what theyve told me in the past basically.

Good luck with the leg.
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