Struggling with a Sore Foot? Give These Cardio, Ab and Strength Exercises a Shot
Alright pockets, let's chat about busted af feet and ankles. You've just hopped out of Doc's office with a clumsy air cast and you're thinking, "Well, that's the end of my fitness journey.” Wrong, pal. Turns out, you can still get your heart racing and muscles pumping even with a foot that feels like a pile of beaten breadsticks.
When it comes to exercising with a broken foot, take it easy, tiger. Safety should be your top priority. Remember, you're rocking that monstrosity for a reason. Stick to activities that don't put pressure on your injury. Running? Forget about it, mate. The force generated in each heel strike can be 3-4 times your body weight, not ideal.
Now, let's talk about alternatives to get your cardio on:
- Hit the stationary bike if you're feeling up to it. Pedal away, but clear it with your healthcare provider first. It's still going to put some stress on your foot, so be mindful about that.
- Take a dip in the pool. Water's buoyancy lessens the load on your injured foot, making swimming or even walking laps a viable option (again, with Doc's approval).
Moving on to your core. A strong core makes every move you make more efficient, whether you're dominating a field or just gathering your laundry from the basement. Most core exercises can be done while laying flat on your back, no stress on your foot. Here are a few options to try:
- Tabletop crunches
- Bicycle crunches
- Hollow hold (think plank but on your back)
- Dead bugs
- Basic leg lifts
- Ab-burning variations of leg lifts
It's probably best to skip planks, since they put a lot of stress on your feet.
Now, let's talk about lifting weights. An injured foot or ankle is a perfect excuse to focus on your upper body. There are a ton of upper body exercises that you can do while sitting or laying down, avoiding any pressure on your foot. Basic lifting exercises to try could include bench presses, bicep curls, tricep extensions, and side lateral shoulder raises.
Finally, don't forget yoga. You can still bend and stretch with one good leg standing and holding on to a wall for balance. And working on one leg might actually help the other, thanks to some fancy neural stimulation.
So, remember, just because your foot's broken doesn't mean your fitness journey is over. You've got this. Be patient, work with a professional to develop a safe workout plan, and don't push too hard. And if you feel pain during a workout, stop and take a breather. The goal here is to heal, not to extremify your injury. Stay focused, my friends, and we'll be back to crushing it in no time.
Incorporating fitness and exercise into your routine while dealing with a broken foot is achievable. Opt for low-impact activities, such as stationary cycling and swimming, keeping in mind that prior approval from your healthcare provider is essential. Additionally, focusing on core exercises like tabletop crunches, bicycle crunches, and hollow hold can help maintain a strong core from a non-weight-bearing position.
