Help me not atrophy

[rydra_wong]

So, yeah. I broke my foot.

If you want the details, it's a stable Lisfranc injury. It looks like I'm lucky and won't need surgery, but I can't do any weight-bearing on the injured foot for at least four more weeks from now, and will be shifting to gradual weight-bearing in a brace after that.

My right leg is going to get super-strong during this time; I have half a suspicion that I may learn how to do a pistol just from getting up off the floor to standing (I tend to sit on the floor a lot).

But obviously, I'm worried about getting very imbalanced.

I'd love any suggestions and ideas about things I can do to maintain/improve strength in my left leg without putting my left foot on the floor or weighting it at all.

I've got a few ankle weights, including one that's 3 or 4 kg; I can strap things onto the ankle fine without stressing the foot.

So I've got a few ideas already, but would appreciate any thoughts anyone's got, as well as tips and ideas in general about strength-training when temporarily one-legged.

Comments

[weirdquark]

If you want to do things at home you could do leg extensions and leg curls with ankle weights or even static holds where you sit in a chair and hold your leg(s) out in front of you; you can also work on things like L-sits which are mostly core but also are static holds for the legs.

[rydra_wong]

Yeah, I'm now doing some leg extensions etc. with ankle weights. Probably don't need the leg curls as that's getting worked enough whenever I'm on the crutches and holding the left leg flexed to keep the foot clear of the ground.

Oooh, good call on the L-sits. That'd be a nice way to work core stuff ... *plots*