An Achilles tendon rupture is a debilitating injury that affects the back of your lower leg. Surgery is often the best option to repair an Achilles tendon rupture. After this surgery you may be limited to laying down and keeping the injured foot elevated to properly heal. So what does that mean for your workout regime? There are some simple exercises you can do, while in bed, during your recovery time.
While resting in bed lying on your back, extend your arm elbow down with fingers outstretched. Make small clockwise circles in the air 10x, then repeat the motion in a counterclockwise motion. Repeat the motion clockwise and counterclockwise with the other arm. Since the Achilles tendon injury is below the waist, you may use small weights in this exercise.
Other effective arm and shoulder exercises that you may perform while recovering include bicep curls, shoulder and chest presses, and overhead tricep extensions to name a few.
When you are on bed rest after a serious injury, other areas of your body may become weak from the lack of movement. These range-of-motion exercises help keep the health of your joints during your time of inactivity including flexibility, muscle strength, prevent blood clots, and increase circulation.
The exercise begins from the top of the head and works down towards the body, moving each joint as much as possible in every range of motion. Beginning with the neck, move your head from side to side, from a down stretch looking down to moving the neck upwards towards the ceiling. These motions should be slow and deliberate, not forceful or jerked. Working your way down you should stop to provide movement to the shoulders, elbows, forearms, wrists, fingers, hips, knees and ankles. Avoid the movements to the injured foot to allow a full rest.
Each case of Achilles tendon repair is different, and should be treated as such. Speak with your orthopedic ankle surgeon about the type of movement that is problematic to your injury. In most cases, people using rehabilitation as a treatment plan return to their former level of activity within four to six months. However, if your injury required surgical treatment your surgeon is the best person to give advice on returning to former exercise levels.