Broken leg - what can I do?

[runningonberocca]

I’m laid up at home at the moment after an open fracture of both bones in my lower leg. I’m 5 weeks post op - have a tibial nail in and am permitted to weightbear as tolerated which in reality means I’m hobbling around on a frame or crutches. I’m sleeping on the sofa as I can’t manage stairs and my whole body hurts.
I usually run quite regularly and this is driving me mad. Any ideas of workouts I can do for my upper body maybe while I’m stuck on the sofa?
The inactivity is getting me down but also don’t want to push the leg too much in case I interfere with healing

Could you use dumbells or exercise bands for upper body?

Google chair yoga/ strength training on YouTube.

Sounds like you need to do some upper body weight training so that you can get up the stairs using crutches. Have a look on YouTube. You could probably do some floor based stretching too.

have you looked at knee scooters for getting around downstairs?

I think so but have never used either before so would be great to know if there’s anyone I could watch on you tube who may be good for beginners.

I’m more concerned about why you can’t do stairs. Did they teach you the technique in hospital?

Thank you so much everyone for your suggestions. The chair yoga / strength training sounds just what I’m looking for.
It’s going downstairs that terrifies me ( and my bedroom is downstairs). Going up is doable . But going down you’re meant to use your crutch and bad leg first and then your good leg and I’m just not confident enough yet.
Will keep practicing though. I looked at the knee scooters too but I think I’m managing ok on the flat - have been able to manage cooking and washing up etc but with some breaks so I’m not standing too long
Really appreciate your responses.

They did but only showed me once. Our stairs are much steeper at home. I know the technique and can go up them ok but I’m terrified about falling when I go down the stairs. I know I lack confidence. I do practice when my husband is at home but he has a disability also so I don’t want to injure him! I also definitely need to be wide awake and focused when I do it so wouldn’t manage getting up and down to the bathroom during the night. ( the joys of perimenopause!)

I smashed my ankle up - I never did get the hang of doing stairs with crutches. They showed me how in the hospital and then I couldn’t do it and they discharged me anyway.

I crawled up and down stairs for a while.

yes there’s lots of seated exercises you can do. If you order some exercise bands, start with the really light one until you work out what you can do.

eg bicep curls - this guy uses his feet to hold the band but you can use a weight

there’s also seated triceps curls with bands and seated press ups with bands.

i go to a regular physio class now and it’s all seated exercise.

Sorry, link here

I would call your community physiotherapy team, explain the situation and ask them to come out and practice stairs again in your own home. Going down is scary!

I really wish it was as easy as this!! Where I live I could be waiting weeks. And I feel like a bit of a fraud because I do know the technique in theory so I suppose it’s only down to me practising

I bought crutches so I had a pair upstairs and a pair down and used to go down the stairs on my bum like a 2 year old.

You can go up and down stairs on your bum to introduce stairs.

Practice with someone with you so you get the hang of it.
you will need a stool or chair at the top of the stairs for you to climb on so you can get back on your feet once at the top of the stairs. You will need something to tie your crutches together ( like a bathrobe belt that you can grasp in your hand to take with you). Or try and see if you can borrow a second set from someone. Or get someone to carry if you do not live alone.

To go up- sit in the stairs , use your arms and your good leg to push yourself up to next step until you get to the top. Then climb onto a chair/ or shuffle to somewhere where to can climb up.
To go down- lower yourself to the floor and then go downstairs one step at a time using the stronger leg to lower, until you are to are nearer the bottom on a stair that you can pull yourself up.

if your bedroom is upstairs getting back into bed and getting a better nights sleep/ back to a routine would be helpful.

If you want more active exercise you can start with a static bike as your stronger leg can off set and reduce push on the other leg (on a low resistance).

If you want to gradually get used to putting more weight through your leg just stand without your elbow crutches at a kitchen unit - it is sturdy and it can feel a bit more natural just standing upright, straight and in the middle with both legs straight.
Physio would be good as they can give reassurance and grade things as you wean off the crutches.
Good Iuck, can take time get confidence back.

I was on crutches for 3 months and never did get the hang of stairs. Like many others I went up and down on my bum.