Training

Advice for staying “active” w a broken ankle?

badasslolaOct 26, 9:00 AM

Broke my ankle in several places in February. I’m only now able to walk for a short period in a boot or brace. The good news is being literally stuck in bed for 6 months jumpstarted my needed weight loss and led me to a healthy weight loss plan. Bad news is some of that weight loss was muscle that at my age (66f) I can’t afford to lose, and I don’t know when I’ll be able to do any normal kind of exercising. I am able to walk slowly for about 20 minutes a day around my neighborhood. Any resources you can point me to for what else I can do? My son has 3 and 5 lb hand weights but I don’t know what to do w them.

9 replies

ahshima·Oct 27, 1:33 AM
swim. perfectly ok swim without kicking. and you can use devices like "gloves" and floatation things for your legs. +upper body at the gym
girl_of_squirrels_2·Oct 28, 1:13 AM
Would you be able to see a physical therapist or similar? I agree with the other person that swimming can be lower impact but it might be a good idea to work with a professional
badasslola_2·Oct 28, 4:26 AM
Yes I need to start PT. I have put it off because of the cost and my limited resources. Wanted to wait until I could drive myself there to avoid the $20 round trip uber, but I can drive now so no excuse. I know avoiding PT is not cost-effective in the long run. But it’s $50 per session 2x a week after insurance. Trying to do what small bit I can by myself in the meantime
girl_of_squirrels_3·Oct 28, 11:42 PM
That's so expensive, totally feel you on that front. Maybe just do a handful of sessions (like 1-4) then do the exercises at home on your own time for the next month after that?
badasslola_3·Oct 29, 1:43 AM
Thanks. That’s my plan. I’ll need to resist their well intentioned objections to that tho!
opening_ad_1497·Oct 30, 11:59 AM
I broke my ankle badly about a year ago at age 64. I feel you! Two things I found really helpful: 1) Weekly physical therapy. My insurance covered it and I found a practice that sends therapists to patient homes (which I needed, because of the 16 stairs outside my apartment and because I couldn’t yet drive.) It’s incredibly shortsighted if your insurance won’t cover it. I’m really sorry. 2) Hopefully this is more helpful: Hurt Foot Yoga on YouTube. Routines that accommodate and respect your limits and exercise you can actually DO. https://youtu.be/w0ClTGfU-nA?si=B582yUYYCP4dErIK When I became able to use my ankle again I started Apple Fitness + strength workouts, which I have come to LOVE. I have a mat and a couple of dumbbells here at home, and I can do a workout (sometimes modified) whenever I want. Im so sorry you’re going through this! I wish you full and robust healing!
norooster1790_11·Oct 31, 2:06 PM
You can push, pull, and squat at your level every day - Push against a table or wall (pushups) - Pull against your weights or a jug of water, bending at the waist (rows) - Squat into and out of a chair with the assistance of your arms and good leg You can do it until you're tired, don't even need to count
badasslola_4·Oct 31, 6:56 PM
Thank you so much. So helpful and so encouraging!
badasslola_5·Nov 1, 6:40 PM
I have never been physically fit, at any age, but I need to get started. Thank you for the suggestions and encouragement

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