Broken Foot - what exercise?

liannexxx

So after finally getting some focus and determination I successfully managed to drop a weight on my foot and break it.

What exercises can I do to still keep it up? Any ideas for cardio?

I was just going to do weights still for upper body etc.

Any tips or ideas would be great

xx

cheshirecatastrophe

Depending on your cast situation and doctor's permission, what about pool running? That's the traditional zero-impact "runner with a stress fracture" substitute workout. (I realize you don't have a stress fx, which is why I ask about the cast.)

liannexxx

Thank you! I think I will check with my doctor. Its so annoying x

assthetikk

if not swimming, i'd suggest cycling. A stationary bike will help you get your aerobic workout with very little impact or strain to your injured foot. Also consider taking up cycling outdoors once you're recovered but still not ready for intensive workouts.

47Jacqueline

If you're in a cast, even water exercise is contraindicated because you need to let the bones heal. I'm the biggest proponent of Aqua fitness, but the water's resistance will not be good if the bones have not healed.

You could do lower-body weight stuff pretty easily, like leg lifts, etc and core exercises.

I would bet your doctor would not clear you for stressing your foot. It takes 3 months for a fracture to heal.

I broke my tibia in October, so I know how frustrating it can be not to be mobile if you usually are. I was in an immobilizer for 5 weeks and then a support giving me some ROM for 4. I was able to start water exercise after 6 weeks while still on crutches because the x-ray showed that the bone had started healing itself and there was no soft tissue damage.

liannexxx

=-( so maybe just a lot of sitting for a few weeks? I could maybe cycle with one foot x

190now

I just fractured my foot doing a half marathon ... I hate not being able to do some type of cardio, but I've found that rope slams and single leg burpes help in cardio.... Hope it helps

diegops1

I broke a metatarsal 40 yrs ago running in the rain. I wanted to keep my conditioning despite the cast (plaster of paris in those days) so I used a stationary bike. I lost some conditioning but I could still climb a 14k foot peak 5 weeks later.

UtahWI

I get stuck on " zero impact" restrictions every so often. My advice would be, if that is what your doc tells you, look up "seated exercise" online- youtube, Sparkpeople, etc. I have found a wealth of seated exercise to keep me going in those cases. Most recent being an incisional hernia in my midline abs and this fall, a tibial stress fracture. Frustrating. But do ask your doc for specific restrictions first.

brightwell44

Be a good time to get the ab ball out. Not being able to use your foot for stability will make your core stronger

CA_Underdog

lianne, hand bikes are an interesting cardio option requiring no leg action. It may take 2-3 sessions to toughen up your arms, but from then on you'll be flying along as with a normal bike, taxing your heart. I extensively used a Krankcycle (http://www.krankcycle.com/) at an upscale local gym when my knees were out-of-commission. There are also cheaper in-home options on Amazon.

ninerbuff

You can still train upper body with weights (seated if necessary). Also, hand biking (not all gyms have them) and boxing are other options.
Just a note: you don't NEED exercise to lose weight. It's more for health and fitness.

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

Lynnm1238

Hi Lianne. Found myself in a similar situation on Feb. 3. Broken foot (Lisfranc injury - broke all 5 metatarsals with dislocations and tears). There are tons of things you can find on YouTube. Search "Heather Frey". She has a "One foot workout" that involves upper body work and abs, all done with a broken foot. Also, search "HappySexyHealthy" - she has an upper body cardio workout that is good for someone with a lower body injury. Neither are difficult, and definitely not up the workout level that I am accustomed to, but you can probably adjust to fit your needs by increasing weights or reps.

Also, I have a Fitbit, and am tracking meals and calories to make sure that my calories in don't exceed calories burned. Hopefully this will at least keep me from gaining weight.

Good Luck!

hill8570

Depending on the fracture, cycling or rowing might be possibilities.