I took a lead fall last Saturday and crushed my heel and ankle. The doctors says zero weight on the foot for 8 weeks and I'm still waiting on the results of the CT to find out about surgery. Friends have been saying good time for hang board training and pull ups. The problem is both of these will require me standing on my feet at some point. (at least the hang boards I have access to) Can anyone recommend some exercises that I can do during the healing process?
I was just out for 7 months (and I'm still limited in what I can do) because of broken ankle, bad sprain. It is important to stay off it so don't do hard hang board routines if there is a chance you might land on that foot. You will know when you can start the hang board safely just remember to not push it. If it is bad (which it sounds like it is) then you will have tons of time to work on your upper body strength. Push ups, crunches, pull ups, anything upper body. When you can safely, start climbing with one foot. I got really good at balancing my weight while flagging my bad leg. It was actually really fun to try routes in the gym with one leg. Some are down right impossible while others were surprisingly easy. Also while climbing with one leg you will have to support all your weight with your arms while re-positioning your good foot it will build arm strength, lock off power, and since it will be tiring you will want to learn to be efficient. Good luck and heal up! It gets frustrating missing out on climbing trips.
The same happened to me 3 months ago , "Hawkins four break with complication" not at all good , 6-8 months till I'm good to go Hang in there ,it will pass. time for core strength training
Monty
·
Mar 6, 2014
·
Golden, CO
· Joined Mar 2006
· Points: 3,525
I broke my talus this past october in a fall and had to have surgery. It's been 6 months now and I'd say I'm about 80% recovered. My recommendation, is just relax for the first month and let your body heal. Getting injured sucks, but it does allow time for the rest of your body to recover from the abuse we put it through climbing. A month off of training is not going to set you back. Enjoy a nice read (or 4) and you'll be back at it in no time..
We use cookies to improve your browsing experience, to show you
personalized content, and for statistical purposes. By continuing
to navigate our website, you accept our use of cookies. Read our
Privacy Policy to learn more.