I have slow-healing/chronic injuries to both wrists and an ankle. Prior to my wrist injuries, I had been working to do some yoga to try to establish something resembling a routine but, that’s not possible to continue any time soon.
Nearly every site that I’ve found has advice on exercises to do if an arm OR a leg OR one’s back is injured but none that I’ve found so far address multiple injuries.
Right now, the only things coming to my mind are:
- crunches
- forearm planks
- bicycle kicks
Anyone have any suggestions for others or resources to dig into?
Update: Thank you all for the advice. To be clear, I have already seen specialists and am waiting on an appointment with a hand and wrist specialist. Just impatient when the slow rate of healing and the timing of the wrist injuries.
Look into AthleanX. The guy who made it was a physical therapist for a MLB team, and everything in it is basically straight out of the PT manual.
Start with very low weight, and only move up when you can do 4 sets of 25 reps without any fatigue.
I don’t regard AthleanX as a good source of information. He made a name for himself creating fake things to worry about and none of his programs help people reach a definable goal.
While I don’t know about how he made a name for himself, that has little to do with his workout programs.
The claim that the programs don’t have a definable goal is flat out false. AX-1 is intended to improve general athleticism and fitness, and AX-2 improves on it. The TNT add on can be purchased if you want to do additional work on a muscle group.
AX-1 is a well balanced program that gives focus to strengthening supporting muscle groups, which isn’t something I’ve seen in a ton of programs. For example, essentially each week has some form of rotator cuff specific exercise, which I’ve never seen emphasized.
For other goals, they have a short quiz that will give you a suggestion of the paths to take.
All I can say is AX-1 allowed me to postpone my torn labrum surgery for 3 years, and is very likely why my recovery was half the expected time. During my PT, every prescribed exercise was something I had done in the program. (I got too confident in year 3 and pushed my muscles too hard, which is why I had to finally have it).
“General athleticism and fitness” is not a defined goal.
How long have you been doing his programs and in that time, what have you accomplished?
General fitness and athleticism is absolutely a defined goal. Not everyone works out to body build. I do his program to stay in shape and make getting old suck less.
Plus, that’s one program out of like a dozen.
Dude is also clearly juiced out of his fucking mind.
Using steroids doesn’t mean you don’t know what you’re talking about
True, but if you’re being disingenuous about your own results, you’re not going to be setting the best example to others.
Many other fitness influencers have called him out hard, alongside openly sharing their own relationships with steroids. I don’t know enough to say his advice is right/wrong, but if you can’t be honest about yourself, I can’t trust what you’re selling.
I just assume anyone who markets a workout program is on gear, and didn’t use the program to get that big.