"Smart, strong, confident Families on the move!"

Ask Your Personal Trainer

We Personal trainers are trained to bridge therapy back to a healthy, sustainable lifestyle. Gradual weight bearing, RICE, stretching and strengthening will be your path back to a regular brisk walking regime.

Gradual increments of walking will allow the bone and tissue to get accustomed to weight bearing again. For example: 10 minutes easy walk day 1, 10 min day 2, day 3 off, 15 min day 4, 15 min day 5, day 6 off, 20 min Day 7 and so on. The key is to only increase in 5 minutes intervals. Stretch your time up to one hour again pain free then start working on speed.

RICE stands for rest, ice, compression and elevation. RICE should be the course of action after each walking bout. This step will minimize swelling and discomfort and maximize the healing process.

Stretching is extremely important and cannot be missed. Because you haven't been using your leg for months your leg muscles will be very tight and not keen about moving again. After your walking bouts stretch your calves, adductors, hamstrings, quadriceps and hip flexors gently. See www.bodynow4mums.com for these stretches.

Strengthening. Those muscles that we just talked about stretching also need to be strengthened. Your physio most likely started you on your way and those exercises should be continued while you are getting back to regular walking.

Good luck and I hope to see you out and about in Kingston! Remember, stay active and technique is everything!

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