Exercise with broken foot: Hold the affected leg one step at a time. Keep your back straight and raise your arms to the ground, bend your front knees and support your hips and chest behind the wall until you feel your hind legs on your hind legs. Hold for at least 15-30 seconds. Repeat 2 to 4 times.
Exercises with ankle injury
Hold the ankle joint with the opposite leg. Keep your knee bent and raise your left leg as high as possible. Then, raise your right leg for a little bit at a time. Repeat 2 to 4 times.
Exercises with back injury
Hold the joint with the opposite leg. Bend your right leg toward the opposite shoulder, and lift your left leg as high as possible. Then, lower your right leg as high as possible. Repeat 2 to 4 times.
The importance of strengthening the leg muscles during exercise
During exercise, you want to focus on your leg muscles during the movement, not on your spine. The spinal erectors and flexors act to stabilize the spine. Flexors and extensors also stabilize and stabilize the torso. Without these muscle groups being strong, you cannot perform movements like standing, sitting or jumping.
Muscle groups that need to be stronger
Core – These groups of muscles are responsible for maintaining stability, maintaining your torso upright and stabilizing your spine (or other joints). Your core can’t function without the muscles behind it. The muscle group in question is your posterior muscles. They’re located on the front of your chest and are strong in any movement.
Your core can’t function without the muscles behind it. The muscle group in question is your posterior muscles. They’re located on the front of your chest and are strong in any movement.
Flexors and extensors
These groups work to stabilize the torso and extend the arms and legs.
Flexors and extensors both contain more fast-acting, motor units than flexors and extensors. Therefore, when exercising, make sure to strengthen those muscle groups to be able to perform those movements safely.
This group of muscles is strong on both side of the body. When you have them activated, you can take some of the stress out of the movement.
These muscles are important for stabilizing your spine, and they’re often weak or fatigued. When you have them activated, you can do some of the heavy lifting that stabilizes the spine while allowing you to perform heavy-duty movements without feeling tired.
Quadriceps are powerful, muscular stabilizers. They can stabilize the spine for a brief moment and then release tension for the next movement. They also help pull your body to your chosen direction.
To properly strengthen the muscles on the floor to help you perform movement safely, you need to focus on their ability to fire. You don’t want to try to strengthen these muscles without activating the other two muscles groups that are also important to stability and strength in the legs.
Squatting: If you are unable to reach your feet high enough for a deep squat, strengthen your lower back muscles and use some of your abdominal muscles during the squat (while keeping your knees close to the floor).