Wednesday, October 26, 2016

Exercises In A Lower Limb Splint

Posterior Lower Leg Splint and Dumbbells!

I recently had achilles tendon surgery which put me in a lower limb splint for two weeks. I put together a triathlon specific strength workout that can be completed at home with just a bench and a set of dumbbells. None of the exercises will put any pressure on your foot that could slow the healing.






Sit Ups



Modified Push Ups


Alternate Leg and Arm Raises

Dumbbell Press


Bent-Over Row

may need to modify so both knees are up on the bench if having leg down causes too much pressure


Triceps Dumbbell Extensions


Bicep Curls

These can be done sitting


Dumbbell Lateral Raises

I did these on a flatter incline so I didn't have to support with my legs










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