Dr Jared Beckstrand demonstrates the best lower body exercises you can do in non-weight-bearing positions for lower body injuries! Keep your lower body strong and healthy even while recovering from a lower leg injury. Perfect for post-surgery, broken bones, plantar fasciitis, and knee pain exacerbated by weight-bearing squats and lunges! Hope you enjoy it.
Well – I broke my foot.
It happened a couple of weeks ago while I was playing basketball.
I landed awkwardly, felt a big “POP” in my foot, and was immediately painful.
X-rays the next day confirmed my biggest fear – I had broken my 5th metatarsal (base bone of my pinkie toe).
My podiatrist put me in a boot and told me I couldn’t put any weight through it for the next 6 weeks.
Now as a guy who LOVES to be active this has been pretty devastating for me! But fortunately as a physical therapist I also know what exercises I need to perform to keep my other leg muscles strong and healthy while I rehabilitate my foot!
✅ WATCH THIS ONCE THE BOOT COMES OFF: https://youtu.be/Zq3HYp6MCkw
Because if I’ve learned one thing in all my years of seeing patients it’s this – the stronger you are before an injury, and the stronger you stay during an injury – the better your recovery goes Every. Single. Time.
So while I may not be able to put any weight through my foot/leg, I can still perform exercises to keep the muscles in my leg strong and healthy. Which will make recovery even better once I’m able to put weight through my leg again.
In this video I’ll be demonstrating the actual lower body workout that I’ve been performing a couple of times a week to keep my injured leg strong and healthy while rehabbing my broken foot injury!
These exercises are perfect for a variety of lower-leg injuries that are triggered by weight-bearing (or where weight-bearing is not allowed) including: broken toe, hammer toe, bunion, post-bunion surgery, plantar fasciitis, broken foot/ankle, sprained ankle, Achilles tendon pain, Achilles tendon repair surgery, and even knee conditions where bearing weight is painful.
LOWER BODY EXERCISES WITH INJURED FOOT OR ANKLE
0:00 INTRODUCTION
0:15 MY BROKEN FOOT STORY
2:14 QUAD SET
3:04 STRAIGHT LEG RAISE
4:06 SIDELYING HIP ABDUCTION
5:16 DONKEY KICKS (HIP EXTENSION)
5:56 FIRE HYDRANTS
6:42 LONG ARC QUADS
7:49 STANDING HAMSTRING CURLS
I hope these help you as you progress through your injury rehab at this time!
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OTHER VIDEOS YOU MAY FIND USEFUL:
✅ WATCH THIS ONCE THE BOOT COMES OFF: https://youtu.be/Zq3HYp6MCkw
✅ REVIEW OF ASSISTIVE DEVICES AND MOBILITY AIDS: https://youtu.be/mWXM_6rbpY8
✅ TREAT YOUR PLANTAR FASCIITIS AT HOME: https://youtu.be/zMUWbzxuw7s
✅ 10 HOME EXERCISES TO STRENGTHEN YOUR ANKLES: https://youtu.be/ZYosnA-1_W0
✅ ANKLE SPRAIN REHAB EXERCISES: https://youtu.be/Ehan_VI7p4c
