In recent months my broken leg rehab has been going really well. I was back in the gym, albeit tentatively, three months post incident and if we jump forward to the present day, a stranger would be doing very well to notice that I have any history of broken bones at all. Since my return I’ve hit PR’s in most lift’s and have just signed up to the year-long Scrawny 2 Brawny training course. All is going very well.
There has been a bit of background work going on though for this to happen and it most certainly did not just work out that way. When I was still in the cast I would have liked to be slightly weight-bearing but unfortunately my break was such that it required two screws to be put in place (they are called syndesmosis screws for those wanting to do research). These screws were quite small in diameter and there was a high chance of them sheering if I put any weight on them at all. This ment that I was completely non weight-bearing for 10 weeks on that leg. Luckily my surgeon trusted me enough to not put any weight on it and gave me a removable cast. This allowed me to do some light mobility work despite not being able to walk.
Unfortunately, this didn’t do much and my ankle was pretty much solid by the time I was given the all clear to start bearing weight again. I wasn’t all too pleased but these things happen and I knew that the road to recovery was going to be long. Without going into the in’s and out’s of my rehab through each stage, the majority of my progress has come from foam rolling my legs at least five times a week followed up with some static and dynamic stretches Although progress seem’s to come in batches of no progress followed by major gains almost overnight, my belief in the benefits of foam rolling has never been stronger. It isn’t a myth despite what you may read from some sources and I’d recommend it as a twice weekly thing for everyone!
This increase in ankle mobility has allowed me to do most exercises without compromising form, with the only ones affected being my sprint (where my ankles get sore easily and I tend to get very heavy footed) and my squat. I’m a big believer in the squat and it kills me to not be able to do it. It’s a great exercise for both strength and joint health, but only when done with proper form. Because I can’t do that, I’ve not included them in my training. I have however been working on it just using my body weight.
I’ve found that although it is getting better, it has been slow. Today I recorded myself doing some body weight squats, utilising some tips brought forward by Dean Somerset (A physiotherapist who regularly writes for site’s such as T-Nation) . You can clearly see in each rep where I reach my ‘Limit’ (first pause in each rep), but when I actively use my glutes and hamstrings to pull myself down further, I get quite a bit deeper. There’s still a bit of work to be done, but hey, forward progress is great and I’m in no rush to get there, so long as I’m getting there!
In the coming weeks I will probably share my S2B progress following the earlier Progress posts template, but for now, that’s it!