Today I want to talk about the importance of exercise for those of us who are either in a state of NWB (non-weight-bearing) on a foot or feet, or perhaps are limiting your walking in order to preserve your foots stability after surgery or wearing a boot or cast. It is a fact that being sedentary for so long will lead to muscle mass loss, and can increase our chance of getting osteoporosis, (or make it worse, if you already have it). You might think, “What sort of exercise could I possibly do…I sit all day!” But there is actually a lot of things you can do to help your body out, even when sitting down. From your wheelchair, or a firm chair (like a dining chair, not a soft, sinkable bark-a-lounger!) you can do a number of stretching exercises and even throw in a bit of cardio too. And laying on your bed, you can do several more. I recommend you make an effort to bend, flex, squeeze several times a day, not just once. Sitting for long periods of time can lead to a blood clot in the legs, so moving your body and legs helps to prevent that. If you have heart issues, or have concerns do not hesitate to check with your physician first!
Before I was diagnosed with Charcot foot, I led a fairly active lifestyle, hiking several times a week, taking my kayak out for a paddle, and riding my bike. Becoming suddenly chair-bound and sedentary is hard to accept. But, I was and am committed to not letting my muscles fade into obscurity, so I sort of came up with my own exercise regimen to help keep my blood flowing and heart pumping. I’ll lift my legs, bringing my knees up as high as I can, alternating legs for 5 times each. I stretch my arms up as high as I can and then bring them down to touch my toes. Doing this faster makes it more cardio-worthy. I’ll lift myself out of the chair to a standing position, then sit and get right back up again, 10 times. Other chair things are shoulder rolls, rolling each shoulder in a circular motion 10 times in one direction, then 10 times in reverse. Neck rolls too. When I am up and about in the walker, I’ll come to a stop and lower myself down towards a one legged squat (I go as far as comfortable…never go farther than comfortable, is my rule…each day comfortable gets lower, so this is good!) hold the position for 5 seconds and repeat 10 times. Another thing I do (which cracks my mother up) is butt cheek squeezes. Just compress your cheek muscle and hold for a few seconds and release. I like to alternate from left to right, which is probably what gets mom giggling! When laying on the bed there are a number of things you can do that do not involve your foot at all, which is great! I do crunches, which is to bring up your head and shoulders from a flat laying position. I started at 10, and can now do 100, (but it’s a grunt!). I do leg lifts from laying flat on the back, and leg lifts from laying on one’s side. I’ll do 10 each leg. I also like to sit on the edge of the bed and pump my legs up and down in synch with my arms super fast for 150 times or so for an extra cardio boost. Now, I know that these might seem like not much, or for some it might seem too much…but my point is that you try to do something for yourself because it is so important to our bodies. So remember throughout your day to make attempts at bending, flexing and squeezing! (be quiet, mom!)
-Cassandra -Charcotchacha copyright 2015