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.

  • pearsaltchocolatebar@discuss.online
    43·
    2 days ago

    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.

    • sacbuntchris@lemmy.worldEnglish
      7·
      2 days ago

      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.

      • pearsaltchocolatebar@discuss.online
        1·
        9 hours ago

        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).

        • sacbuntchris@lemmy.worldEnglish
          1·
          1 hour ago

          “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?

          • EnderMB@lemmy.world
            1·
            8 hours ago

            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.