[Sportsandrec] Exercise Ideas for Julie and Swim Bouy

[Joe Shaw]

Julie,
Push ups are great for your whole and upper body. They can be done with the 
hurt foot up in the air and that will also add a bit of difficulty. Planks 
can also be done same. Crunches are great for core and can be manipulated 
several ways to work the different ab muscles. These can all be done in your 
home for free. I think these kinds of exercises are a great base and can be 
driven by you.
JS
----- Original Message ----- 
From: "Julie J." <julielj at neb.rr.com>
To: "Sports and Recreation for the Blind Discussion List" 
<sportsandrec at nfbnet.org>
Sent: Sunday, January 01, 2012 2:37 PM
Subject: Re: [Sportsandrec] Exercise Ideas for Julie and Swim Bouy


> Kelly and all,
>
> I guess I wasn't clear about the sorts of exercise ideas I was requesting. 
> I have stretches and the walking I'm supposed to be doing for my foot. 
> I'm supposed to  work the foot every other day.
>
> What I'm looking for is exercise for the rest of me. *smile*  The foot 
> injury brought a halt to my regular forms of exercise.  I want to find new 
> ways of working out that will be more of a whole body fitness program, not 
> just therapeutic for my foot.  I intend to do the whole body workout on 
> the days I don't do the foot specific exercises, because the foot specific 
> exercise does nothing for me in the way of cardio, upper body or much of 
> anything else.  It's great for the foot though, that's coming along fine!
>
> Bill has graciously offered to help me come up with a routine that will 
> meet my needs.    I'm still open to other ideas.   I love to hear about 
> all the different ways people are finding their exercise enjoyable.
>
> Thanks!
> Julie
>
>
>
> On 1/1/2012 1:22 PM, Kelly Thornbury wrote:
>> Hi Julie,
>>
>> If your doctor has cleared you to do any activities, then I suggest 
>> getting right back into your walking routine. You probably won't be at 
>> the same level as before, but regardless of what exercise program you use 
>> you will have to work back up to your pre-injury levels. Without a more 
>> in-depth review of your records or a mobility evaluation, my "best guess" 
>> based on what you've mentioned is that your at the "suck it up" part of 
>> your recovery, where you will have some discomfort performing your 
>> walking routine but this discomfort probably will not causing any further 
>> damage. Be sure to include lots of flexibility exercises and movements to 
>> strengthen the muscles that support the ankle. Some exercises might 
>> include deep calf raises off a step or curb, dorsal flexion (raising the 
>> top of the foot towards the shins) of the foot (try draping a folded sock 
>> over the top of the foot and standing on the ends with the other, then 
>> flex the foot against the resistance), and picking up items or crumpling 
>> newspaper pages with your toes. The last couple sound goofy, and feel 
>> even more ridiculous when you do them, but these are a couple of good 
>> ways to work all the small support muscles of the foot and ankle. I also 
>> have a few rotational exercises for the ankles if you want to contact me 
>> off list (a little to complex to describe in an open forum).
>> kthornbury at bresnan.net
>>
>> As for using the swim buoy (I missed who asked), be sure to also include 
>> some kickboard laps for the legs. In my experience, it has been a lot 
>> easier to put the whole swim stroke together when I work on the arms and 
>> legs independently first. I also found using the buoy great for working 
>> on rotating my shoulders in the front crawl/freestyle stroke (I don't 
>> know about other people, but the over-exaggerated rotation is the only 
>> way I can get my head out of the water to breathe, and I have a great 
>> aversion to drowning...Go figure).
>>
>> Kelly
>>
>>
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>
>
>
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