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I have my ankle fused on September 8th so have exactly two months to prepare for at least 12 week on crutches.
I have been going to the gym, less chance of injury than riding, and managed to lose nearly three stone and greatly improved my aerobic fitness. This is good preparation for the operation.
So far, so good.
My thoughts are turning to what happens after the operation and during the (hopeful) recovery. I remember the last time when I was on crutches for about 6 months my shoulders aches initially and at the end of it I could bench press and elephant.
I have full access to a big and well equipped gym and can spend up to an hour a day or couple of hours every other day.
Anyone thought of a good set of exercises for preparation this time?
Come on fitness freaks, make me IMMENSE!!!!!
Keep the weight down, keep away from booze, get good sleep.
Tricep dips, rotator cuff exercises, single leg squats on the other leg, and general bikey type stuff. Oh - and lots of balance exercises - assuming you'll be non weight bearing on the gammy leg for a while.
Get down to the Zoo and earn some serious money.
Cardio - do what ever bores you the least!
Get your core built up though with some simple weights work. The basis for weights routine for me to build core strength are:
Chest Press
Bicep Curl (do these standing up and you will feel your back, abs and legs working to stabilse you)
Squats
Deadlift
I chuck in Bent Over Rows and some shoulder work also and wrist curls.
A great book on cycling specific weights exercises is Cycling Anatomy:
Look up Insanity. My colleague in Lagos is doing it and says it's made a massive difference to his overall fitness and muscle tone.
Ring dips.
Here's an idea. Phone up one of the elective orthopaedic physios and ask them was prehab they would like you to do before your op.