Working Out With A Broken Leg (total body strength routine)

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Broken leg recovery playlist:
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Here's a simple total-body workout I've been doing during my recovery from a tibia/fibula fracture.

Exercising with an injury is almost always possible with smart modifications and common sense.

FULL WORKOUT

Warm-Up:
Elevated Glute Bridges x 20
Single-Leg March x 10 each
Hip Thrust x 10
Hip Thrust + Leg Raise x 5 each
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Superset 1:
2-up-1-down Leg Extension x 10
Standard Leg Extension x 10
Pull-up Drop Set x 5, 10, 15
x 2-3 Rounds
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Superset 2:
2-down-1-up Leg Curl x 5
Standard Leg Curl x 10
(Dumbbell Chest Fly x 15)
(Dumbbell Squeeze Press x 15)
Dumbbell Bench Press x 10
x 2-3 Rounds
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Arm Farm:
Plate Raises
Push-Ups
Bicep Curls
x AMRAP in 10 Minutes
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How to do cardio with a broken foot or ankle?
Arms-only Assault Bike intervals!
30s work / 60s rest

0:00 Intro (how to work out while injured)
1:07 Glute bridges
2:01 Hip Thrusts
2:46 Leg Extensions
4:00 Pull-ups
4:42 Leg Curls
4:57 Chest Fly + Squeeze Press
5:37 Dumbbell Bench Press
6:12 Plate Raises
6:30 Push-ups
6:43 Bicep Curls
7:07 Arms-Only Assault Bike Intervals
7:27 Like & Subscribe ;)

[brookejenkins]

So helpful! It has been difficult to find any post-ankle injury videos that incorporate gym time and weightlifting. Thank you soooo much!!!

[ccampbellmusic]

Thank you so much for this video. I broke my leg (actually at the gym, I was doing box jumps and I slipped and fractured my fibula 😔) and I’ve been feeling really down because I miss working out and I was so happy with my progress until this happened. Your video has inspired me so much. I hope to be able to go back to the gym next week (I’ll check my doctor first) but for now I’ll some of these from home. Thank you. You’ve made a broken legged girl very happy today! Xxx

[lifelovesme]

good. Love the explanations too!! Godsend with a fractured toe that haven’t healed in 6 months coz I keep lifting!!!

[tombain]

Thanks Zack. Just what I need following leg ankle break and surgery. Will start today. Enjoying your channel. Best no hype practical channel out there. Cheers Tom UK

[rollo]

I guess one can do these too with a broken foot. Thanks a lot. Hope you are getting better,

[cheryldueck]

Just want to say thank you for all of your tib-fib related videos. I broke both in a compound fracture slipping on gravel while walking downhill during a family walk. My foot somehow ended up behind me and I felt both bones snaps (thankfully I didn’t realize it was compound at first), but my husband was on the phone with 911 in moments and made a tourniquet for my leg out of his t-shirt as it was bleeding quite a bit.

I’m now 8 weeks post op and have been weight bearing for 2. I have prior issues in my ankle joint on the same leg from a previous lower fib fracture & foot dislocation (involving an unfortunate misstep on concrete stairs), which is exacerbating my swelling unfortunately, but I’m working hard to increase ROM and strength as quickly as (still safely) possible.

Love how some of your recommendations are slightly more difficult variations of what I have been doing, and I’m looking forward to trying them out. So far my physio is really happy with the range of motion in my knee joint, my body strength overall, and I’m out of the boot and walking with one crutch or a cane most of the time now, except at night when I’m more swollen and sore.

I work as an education assistant in an elementary classroom (on the 2nd floor!) and help my students during PE and recess as well. I’m aiming to be back in business as much as possible by September when we go back, and your suggestions will definitely help! Really appreciate that you took the time to put together these videos for all of going to the same or similar injuries.

Take care!

[lilromierome]

Thank you so much for this, I was diagnosed with Tibial Stress Fractures and had no idea on how and if I could even workout my legs with this boot. I’m glad to know that I can still do Leg extensions and hamstring curls with light resistance.

[zehzinho]

This is inspiring, thanks for sharing Zack! Take care! You'll be 100% soon!

[jordon]

Hey mate, I’m 5 weeks out of surgery, I spiral fractured the tib and fib. I’m still not allowed to weight bare, but I’ll watch your upper body 👍🏼

[luissoto]

Thanks man💪🏽 just broke my fifth metatarsal on my left foot so this was very helpful

[kristianthalin]

Do you offer any pdf program for people with a broken tibia?

[strengthwithpurpose]

This video highlights the fact that all training methods are valid under the right circumstances and conditions. Simply put: IT DEPENDS!

[ivascain]

3yrs later should I train in my boot if I’m already healed stitches and screw are out (I fractured my fibula)

[orryyang]

Hi youtuber, I saw your fracture is almost the same like mine, so you know when it’s time you can walk with a crutch? and do you wear the boot while sleeping? thank you. it’s been 7 more months for me and the bone is still not healed, I got the two splints just like you, but I don’t wear anything else, the whole time I was not exercising at all😢

[willlonghurst]

Great info here @zackhenderson . I'm devastated after sustaining a complex ankle dislocation w/ tib-fib fractures and multiple mid foot fractures after a motorcycle accident less than 1 week ago. I just reached one of my strength goals over the summer and I don't want to stop training! At least I can maintain some mobility and prevent too much deconditioning by changing my approach.

[dmark-sw]

what is the purpose of the pre-fatigue method?