Tibial Base (Medial Malleolus) - what exercises to fire quads/hamstrings?

[Lindahl]

So I fractured my Medial Malleolus when I hit a stump a week ago, and I'm now in a hard cast for 3 weeks. Talked to the doc and he said as long as there's no real movement or weight-bearing to the ankle, he's fine with me doing ham and quad exercises. I've got those stretchy black rubber things the PTs give you, so I've been using that to do hamstring curls and leg extensions. Is there anything else I can do? Curious about butt exercises, since I've found that those are pretty useful for stomping airs (noticable reduction of backslaps since I started doing pistol squats after my ACL injury), and probably help quite a bit with position recovery and moguls as well.

Should be back skiing in another 4-6 weeks, so I'm really motivated to keep my strength up.

[rod9301]

I had the same fracture, plus torn achilles in a bad ski fall.

I used a compex electro stimulation machine on my quads, starting week 3. In the first 3 weeks prior to the compex, my quads were 22 inches, 6 weeks later they were 24.

Be careful with the calves though.
Mine are still smaller ok the injured leg.

I also used the compex on my butt, and it went from 39 to 42 ".

Good luck

Sent from my SCH-I500 using TGR Forums

[jma233]

Estim can be very helpful recovering from any musculoskeletal injury but the mark-up on those Compex units is insane. Most individual Estim units are ~$50, not $850. They are all basically the same.

[justr]

Tough to hit hamstrings without weight bearing. Romanian dead lift is about as good as it gets... and out of the question.

If doc cleared some kind of leg supported hip thruster that could work.

Or how about donkey kicks. Fast recovery man.

[justr]

scratch the hip thruster until you can bear weight... thinking about the mechanics of it in a cast doesn't make any sense.