Getting Back on Your Feet: How to Recover Mobility and Fitness After Injury or Surgery to Your Foot, Leg, Hip, or Knee Book

	Foreword
	Introduction	1
1	Positive Imaging in Dealing with Injury, Recovery, and Rehabilitation	4
2	Taking Control of Your Recovery	7
	"RICE" - Rest, Ice, Compression, Elevation	7
	Coping with a Cast	10
	Swelling and Other Discomforts	12
	Footwear	13
	Lifestyle Cautions	14
3	Exercise for Recovery: Getting Started on the Road Back	19
	Guidelines for Exercising	20
	Bed Exercises for Arms and Shoulders	23
	Bed Exercises to Strengthen the Legs	26
	Bed Exercises to Stretch the Legs	30
	Bed Exercises for the Abdomen	32
	Bed Exercises for the Back	33
4	Exercise for Fitness: Getting Strong, Flexible, Active - and Staying that Way	35
	Exercises for the Injured and Uninjured Leg	35
	Stretching the Injured and Uninjured Leg	38
	Arm and Shoulder Exercises	39
	Abdominal Exercises	40
	Back Exercises	42
	Extra-Curricular Exercise	42
	Workout Machines and Free Weights	44
	Hand/Eye Coordination: Keeping Sports Skills Sharp	48
	Water Exercise	48
	Walking	50
	Stair Climbing	50
	Crosstraining	51
5	Recovering with Crutches	52
	Crutch Basics	52
	Hills, Inclines, Ramps, City Streets, Curbs, and Unfamiliar Terrain	65
	Partial-Weight-Bearing with Crutches	67
6	Recovering with Walker, Cane, or Wheelchair	71
	Walker	72
	Cane	76
	Wheelchair	82
7	Sitting Down and Standing Up Made Easy	86
8	Simplifying Stairs	94
9	Doors Made Passable	108
10	Bathroom: Starting Your Day Right	117
11	Bedroom: Getting Out on the Right Side	125
12	Clothing: Getting It On and Getting It Off	130
	Totin', Tuggin', Heavin', 'n', Haulin'	134
13	Coping in the Kitchen	138
14	Fetch and Carry	143
	A is for Apron	143
	B is for Basket (or Basket-Cart)	144
	Other Ways of Carrying Things	145
	Pushing, Pulling and Lifting: Crutches as Helpmates	147
	Fetching and Carrying on Crutches	147
15	Cooling Cabin Fever and Making Time Fly: Getting Places, Recreation, Travel	154
	Cars and Driving	154
	Airplane Travel	158
	Wheelchairs: The Wise Way to Go	160
	Riding Buses	163
	Riding Trains	164
	Boats, Hang Gliders, Dog Sleds and Other Exotic Vehicles	164
	Packing and Unpacking	165
	Destinations	166
	Keeping Options Open	168
16	Caring for Kids When You Can Hardly Walk	170
	General Guidelines	170
	Care of an Infant	172
	Care of Toddlers and Young Children	175
	Managing the Older Child	177
17	Family and Friends: What You Can Do to Help	179
	Specific Techniques to Provide Physical Assistance	187
18	Recovery Wrap-Up: Last Thoughts and Thoughts to Last	191
19	Resources	198
	Equipment	198
	Audio and Video Exercise Products	202
	Recreation and Travel	205
	Index	209