What exercises should I do to rebuild my leg?

[Cloe85]

I need some suggestions on exersises to rebuild my entire leg.

Ive been off it for 8 months.

I dont know where to begin.

Ive reactivated my gym memembership as of 1 April.

What should I start with? and reps? and weight?

The pool is still off limits for my foot.

My other leg is great... carrying all my weight and then heavy backpacks /purses just dont work with crutches, nor do bottles of water

...and the trick is, I still cant put any weight on my foot. Not yet anyway.

In a few weeks or month or two... obviously I dont know when PT will begin and Ill have to start weight baring on my foot.

When this happens, I dont want to be struggling with my foot on an unstable weak leg.

Any suggestions?

[Knockout_Power]

I would work on range of motion excersises only for at least 2 weeks if not a full month. Last thing you want to do is build strength over minimal minmal ROM.

It was your ankle that needs rehab?

I would start with simple circular motions until you can comfortably move the full range without pain or tightness. After this I would use strictly body weight for a while. A lot of calve excersises with just body weight, slowly using your body to shift more weight to that foot.

[Cloe85]

Its my whole foot that needs the rehab.

I shattered my heel.

I just had a second surgery on it and had it fused.

The heel bone to the one above it / calcaneus to the talus.

I cant weight bare, bend, flex... nothing except for flexing my toes.

[CrocodileMick79]

injury sounds really nasty

how did you shatter your heel???

I assume re the rehab your seeing a physiotherapist or specialist? i would ask them advice re what to do to re build your leg up

maybe they can give you a program etc

[Cloe85]

I can bend and flex my foot when I want to. Im not supposed to really at all. It hurts really bad when I do it, but I have a good flex forward and back. Side to side I have done twice to see if I had any mobility there and I did but it felt like I had a spike driving into my foot... so I dont do that any more

I had the heel put back together with a plate and screws. It was done wrong. I had another surgeon take all that HW out, bone, shaving bone, inserting bone graft and marrow, reposition the bones and insert two huge screws to fuse the heel together.

The ancle is perfectly fine. /sigh of relief

Ive never had to start at the beginning like this before. I dont even know what I can or cant do.. or how to get to what I want to do hahahh

It sounds so silly/pathetic... this seems like it should be such a simple thing to figure out ....

I just need the starting point... do I try to work my knee or so when I go to work the calf I dont injure it... or do I start somehow with the thigh and work down... ???

[Knockout_Power]

ah, that is quite severe. I would definitely take what the specialist offers as a theropy.

Is it still pain keeping you from the movements or is it the actual lack of function with the foot?

[Cloe85]

I had a bad car accident with a deer and telephone pole. It was a narrow winding road and the deer jumped out of the trees and I tried to miss him because I was in an eclipse and didnt want the thing coming through the windwsheild and killing me.

In a slpit second, the pole was infront of me, I had the breaks on and I had one thought 'oh god this is going to hurt' then I heard this loud banging and something hitting me in the head... lights out.

I went to rehab yesterday... the surgeon put restrictions on the rehab, the dr from the pain clinic and neurology put restrictions on it as well. I get there, we go through half an hour of paperwork for this woman and she tells me she cant touch my foot. Not to rub it, massage it, they havent used electrodes in 10yrs so she couldnt do that. She wouldnt have anything to do with building my leg back up. Total waste of time.

So now Im back on my own for a while.

[Knockout_Power]

oooh, yah, not cool. I would stick with machine workouts for a while. Seated quad extensions and hamstring curls so the weight is on your skin and no where near your foot.

My mistake, I thought you were asking how to rehab the foot...

[Cloe85]

Im smiling... rehabing my foot is going to be the easy part and the most painful. Im dreading that to some degree.

But yeah, stuff like that. But what about my knee? That has lost all strenth too.

My leg looks so skinny compared to the other one.

Im just worried about the order I try and do things in... and how much, and how much is too much.

When I go to the gym, which was most every day for 4 1/2 yrs... Id push myself. If it made me sweat, Id get mad and push harder (I hate sweating). Or if it hurt, Id push harder. I was in good shape.

Now Im afraid to hurt myself if I dont start off correctly... and I have to try and control the aderenaline and jump into something, then end up with another injury.