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Introducing Tom’s Rehab Video Series – Tom’s Story
So here I am thinking I’ve maneuvered through life pretty much free of major injuries and bam! Something happens and life takes a turn.
About 8 weeks ago, I went to see my doctor for some pain I was having in my leg. It started as a dull pain but progressed to the point that it caused me to start limping. Sure enough, an X-ray showed that I had a broken fibula in my left ankle. Now after surgery – which left me with a 3″ plate and 6 screws in my ankle – and recently out of a cast, I’m ready to start rehabbing my leg. And what else would I use but Total Gym to help strengthen my leg for walking unassisted again.
I want to invite you to follow me on my rehab journey over the next 12 weeks as I take you through a series of full body Total Gym exercises. Whether you are rehabbing or conditioning, anyone can follow these exercises and get a great workout. Be sure to subscribe to our email and RSS feeds to stay updated when new videos are posted every Monday.
Will be interested in watching your rehab! I’ve found a few exercises that I’ve recently started doing are helping to strengthen my leg, ankle, and foot following a long bout with sciatica. Maybe I’ll see some exercises that you are doing that will help me as well.
Mr. Tom Campanaro,
Congrats on your unshackling and I hope your trip (no pun intended) is going well. If I remember correctly, you are a fidgeter and have a hard time standing in one place. That alone will help tremendously with recovery and perhaps may become the catalyst to a high thrill alpine helicopter snowboarding trip with Jesse! I’m expecting pics!
Regarding your post-rehab program (I’m assuming you were prescribed a healthy dose of physical therapy), I recommend continued use of the Toe Bar for your calf on the Total Gym but tweak around the point in the range where you stop lengthening and begin shortening. For example, besides the full range of motion heel drop during the calf raise, choose two or three other points in the range to stop the eccentric and move to concentric. Something like: 10 @ full range, 10 @ mid range and 10 with short range, followed by stretches). The idea here is to create diversification in your transformation from shortening to lengthening. Take that same strategy to another few sets with toes turned in (careful here…remember, no pain!) and toes turned out and you have 9 sets to stimulate and activate.
During your rest, stand on one leg holding the tower of the Total Gym and glide your right foot about an inch off the floor forward back, side to side and left/right rotation (as if following the circular lines on the functional testing grid). Again, pain free assisted with a hold. Both feet! Next, work on taking small steps back and diagonal working on landing with the big toe first, then pressing the heel into the ground.
OK- that ought to have your feet, knees and legs warmed up, now perhaps it’s wise to spend some time appreciating your hips and trunk. They have perhaps suffered equally as much with the giant orthotic you had on your left ankle for however many weeks. A couple Total Gym exercises to consider would be the Side Lying Squat (both sides focusing on keeping your pelvis stable), the reverse lunge with different 3D arm drivers (ROM small to start), and perhaps a few mobility exercises for the trunk in each plane of motion. Oh, don’t forget the shoulders and beach muscles….they’re all connected to your leg and we don’t want them to feel left out.
Last but not least, find a functional trainer with a solid background in GRAVITY Post-rehab and Applied Functional Science to keep you on track, progress your program appropriately and perhaps take with you on your helicopter trip!
All the best and keep fidgeting!
Jeff Groh
San Diego, CA
http://www.AuthenticMotion.com
Jeff,
Thanks for the comment. Very good information and yes, physical therapy is highly recommended for anyone recovering from injury. We appreciate the advice!
In health,
Tom C.
Betsy,
Very good to hear from you and that you’ve found some exercises that are helping to strengthen your lower body. Spoiler alert – I’ll show you more lower body exercises in greater detail this Monday! We appreciate your eyes each week.
Cheers,
Tom C.