Exercises In A Lower Limb Splint

A couple of years ago I had achilles tendon surgery which put me in a lower limb splint for two weeks. I put together a triathlon specific strength workout that can be completed at home with just a bench and a set of dumbbells. None of the exercises will put any pressure on your foot that could slow the healing.

Sit Ups

Modified Push Ups

Alternate Leg and Arm Raises

Dumbbell Press

Bent-Over Row

May need to modify so both knees are up on the bench if having leg down causes too much pressure

Triceps Dumbbell Extensions

Bicep Curls

These can be done sitting

Dumbbell Lateral Raises

I did these on a flatter incline so I didn't have to support with my legs