EXERCISE WITH BROKEN ANKLE??

IdRatherBeWalkingMyDog

Long story short, I was picking blueberries in the woods, fell in a hole and broke my ankle. Yes, you can laugh, it's okay.

What's not okay is that there will be no more step-aerobics for at least four weeks.

I need suggestions for exercises that will get my heart-rate up that don't require two working legs. The only thing I can think of is maybe doing battle ropes from a sitting position??? Would that even work? Hit me with any suggestions you got.

NorthCascades

If you have access to a gym, you can do upper body lifts. But only sitting down. Ignore heart rate.

Healing should your top ten priories right now. You don't want this to affect you for the rest of your life.

Sorry to hear, I know it's terrible. I have tendinitis in both feet and ankles, it's been almost a month and a half. It's hell. I hope they gave you strong pain meds. I'm taking a lot of ibuprofen and it helps me more than the opiates.

Cherimoose

Sure, battle ropes work. In addition to the common slams, you can hold the ropes together and do wood-choppers. Check youtube for more ideas.
Also medicine ball slams.
Maybe swim.

Don't do too much while your body is trying to heal. If you're trying to burn fat, just reduce your calorie intake. A high heart rate isn't needed for fat loss.

mim619

My husband is wokt through an MCL injury. As suggested above he is doing upper body lifting only from a seated position. He uses machines with adjustable weights or I assist him and get the weights ready.

He always says "I feel so lazy!!"
Which gets him the "lazy people get injured and sit on the couch" response.

Do what you can. But rest as long as it takes, so it doesn't take longer.

AnnPT77

Also, there are a bunch of YouTube videos for vigorous seated exercise (consider wheelchair users). That said, prioritize healing: Minimal calorie deficit or maintenance. (Sorry. Sympathy. :flowerforyou: )

missysippy930

I was going to suggest YouTube videos as well. They also have seated yoga.

I broke my ankle years ago. I know what you’re going through.

poisonesse

I broke my ankle 6 days after I started my journey, back in 2012. I got a set of crutches, and just went out and walked on them. Got myself up to about 2-2.5 miles a day on those babies.

IdRatherBeWalkingMyDog

AnnPT77 wrote: »

Also, there are a bunch of YouTube videos for vigorous seated exercise (consider wheelchair users). That said, prioritize healing: Minimal calorie deficit or maintenance. (Sorry. Sympathy. :flowerforyou: )

Perfect! Just what I was looking for. Thank you

IdRatherBeWalkingMyDog

poisonesse wrote: »

I broke my ankle 6 days after I started my journey, back in 2012. I got a set of crutches, and just went out and walked on them. Got myself up to about 2-2.5 miles a day on those babies.

I walk my dog using my crutches but it's so slow I doubt it's doing me any good toward improving my fitness but I'm just so happy that I'm not in the house all the time that I'll keep doing it!

IdRatherBeWalkingMyDog

Cherimoose wrote: »

Sure, battle ropes work. In addition to the common slams, you can hold the ropes together and do wood-choppers. Check youtube for more ideas.
Also medicine ball slams.
Maybe swim.

Don't do too much while your body is trying to heal. If you're trying to burn fat, just reduce your calorie intake. A high heart rate isn't needed for fat loss.

I think swimming is out due to the cast but the rest of your suggestions are solid gold. Thanks mate

AnnPT77

IdRatherBeWalkingMyDog wrote: »

poisonesse wrote: »

I broke my ankle 6 days after I started my journey, back in 2012. I got a set of crutches, and just went out and walked on them. Got myself up to about 2-2.5 miles a day on those babies.

I walk my dog using my crutches but it's so slow I doubt it's doing me any good toward improving my fitness but I'm just so happy that I'm not in the house all the time that I'll keep doing it!

If you'd like a reseach take on this: Walking with crutches is a 5.0 MET activity, theoretically equivalent on a minute-per-minute basis to "walking, 4.0 mph, level, firm surface, very brisk pace".

This is from the Compendium of Physical Activities, walking activity section, where "using crutches" is activity #17140, and that 4.0mph/level/firm/brisk entry is activity #17220.

https://sites.google.com/site/compendiumofphysicalactivities/Activity-Categories/walking

kimny72

IdRatherBeWalkingMyDog wrote: »

poisonesse wrote: »

I broke my ankle 6 days after I started my journey, back in 2012. I got a set of crutches, and just went out and walked on them. Got myself up to about 2-2.5 miles a day on those babies.

I walk my dog using my crutches but it's so slow I doubt it's doing me any good toward improving my fitness but I'm just so happy that I'm not in the house all the time that I'll keep doing it!

Don't get stuck in the myth that you have to be breaking a land speed record, lifting a metric ton, or huffing and puffing to be improving fitness. Endurance is a part of fitness. And any movement is certainly better for you than none. Get better soon

moonangel12

I just started the 30 Day Shred and she mentions in the first workout that air boxing (can't remember her terminology) is a good cardio workout for those that can't stand.

IdRatherBeWalkingMyDog

moonangel12 wrote: »

I just started the 30 Day Shred and she mentions in the first workout that air boxing (can't remember her terminology) is a good cardio workout for those that can't stand.

Great suggestion! Thank you

CSARdiver

When I bruised my heel I swam. When I injured my knee I did the same and focused on arms to propel me forward. Not sure if this is an option for you, but there are also arm recumbent cycles at several gyms as well, just prioritize rest for now and heal up.

apcross13

I broke and severely dislocated my ankle about a year and a half ago - yours sounds less severe, but it is still a crazy bad injury. Best wishes in your recovery, and give yourself some grace. Your body is working hard to heal. You are my hero for even thinking about exercising right now!