Re: Advise on exercizing after heel osteotomy
Hey Walleye, now that you're almost 8 weeks post op, you can do more exercises than before. Something I do, is put an ankle weight on my good foot and do leg lifts from a seated position. Also, lie on your back (I do this in my bed since getting on the floor seems scary), and lift your legs up just a few inches like World said. Hold there for as long as you want and slowly lower them down. If you can, try to do reverse crunches. These are when you lift your legs up toward the ceiling, then lift your bum off the floor/bed. Only lift as high as you can and don't 'push' up with your body. This is a concentrated move where you have to contract your core muscles to get your bum up. What else? Oh, yeah - if you have a pilates ball (or a childs toy rubber ball), sit in a chair, back straight, and put the ball between your knees. Squeeze the ball as hard as you can, then relax. This works inner thigh. If you have an exercise band, the thick ones, not the long rubber ones, put this around your knees and do an opposite move of the inner thigh - try to pull your knees out as far as you can. You'll be working against the reistance of the band. Great for outer thigh. And lastly, if you do have one of those long rubber bands with the handles, you can do all sorts of moves for your arms. Triceps, biceps, etc. I googled 'seated workout' and got some good ideas from there. They are mostly for seniors, but hey, I'll take what I can get right now! I can't wait to get back into yoga and I think I'll try pilates when I'm all better!