Most people are discouraged from working out when they get an ankle or foot injury. For most, it’s usually the start of getting off their workout routines and getting back to their sentient lifestyles.
In reality, however, these types of injuries should not be a cause to stop getting regular exercise. Called non-weight bearing exercises, these workout routines can still get you sweating and building up strength while you recover from your injury.
Arm Cycling
Depending on your leg injury, you still might be able to use a stationary bike for a cardio workout. But if your injury prevents you from doing so, the next best option is to use an arm bike. Also known as an upper-body ergometer, this machine can get your heart pumping while giving your feet and legs the rest they need.
This machine can also help develop upper body strength and resistance and also give you a good aerobic workout. Arm cycling is an effective replacement to stationary cycling and will not aggravate your foot or ankle injury. Also, since the body is generally not accustomed to using the arms to pedal, this can get you out of a plateau workout since it’s something that your body doesn’t recognize.
Sitting and Lying Yoga Poses
Some might argue that most yoga poses will require you to be able to support your body using both your legs and feet. That’s actually true because although yoga is designed to make you flexible and your improve balance with asanas and other weight bearing poses, which you cannot do due to your injuries.
However, you can use poses that you can execute lying or sitting down. These poses also have the benefit of strengthening the spine and your core muscles while stretching the back muscles. Flexibility and strength on your upper body can make standing asanas easier when you are already able to put your weight on your feet.
Pilates
Pilates focuses on strengthening the core and increasing mobility. Done right, and with the proper intensity, Pilates can be a good cardiovascular workout. The good thing is, Pilates can be modified to accommodate those who have certain injuries. Starting with a Pilates class is highly recommended.
Before you start a class, meet with the instructor first and explain your injury’s nature and extent. The instructor can then modify certain poses to accommodate your condition. Let the instructor show you how to execute the modified poses. This will help you keep up with the rest of your Pilates class.
Similar to yoga, Pilates is focused on both strengthening and stretching. It also teaches breathing coordination during each extension and flexion as you perform each movement. The breathing techniques used in Pilates have also been proven to manage anxiety, lower the heart rate, and increase relaxation.
Doing Upper Body Resistance Exercises
While your feet or legs are resting during injury recovery, take this opportunity to work on your upper body strength. There are resistance exercises wherein you only need your arms to execute. These include lifting barbells, dumbbells, and kettle bells and they can be done either sitting or lying down.
Dumbbell curls help develop your bicep muscles. Overhead dumbbell extensions work up your triceps. For a good workout that enhances your pectoral muscles, you can do bench presses or dumbbell flies. Those deltoids will get a good jolt if you do overhead presses.
If you are new to lifting weights, start lifting light ones and move your way up. Don’t forget to tag along a workout buddy who can also be your spotter to make sure that you’re doing the movements correctly and avoiding further injuries.
Kayaking or Canoeing
Now this can be an excuse to go out there and enjoy the beauty of nature. Just don’t forget to bring along a companion to help you out as you ease into your canoe or kayak. When you are in a kayak or canoe, your legs and feet are rested and you can start paddling away.
Paddling gives you a complete upper body workout because the movements employ the shoulders, arms, abdominals, and upper back muscles. You can feel your abdominal muscles contract with each stroke while the other muscles pull the weight in. Not only does it strengthen and develop muscles, paddling is a good cardio workout as well.
Just because your ankle or foot is broken that doesn’t mean you have to stay on the sidelines and avoid exercising. On the contrary, it might be the perfect time to focus on improving your upper body strength and still continue your cardio workout.
