Alternate to Running when Injured

denitahawkins

So due to an ankle injury, I am not able to run for 4-6 weeks which S.U.C.K.S.; but I still want to stay consistent in my weight loss/fitness journey and I want to continue to feel like I'm accomplishing something fitness-wise. Running was like my own personal daily achievement - increases in pace, increases in distance, running inside/outside - it was really like therapy. I had made it to be able to run 10 miles with a pace under 12:00, so to have to stop right when I was training for a half-marathon (my one year Fitversary accomplishment) was quite the disappointment. Anyways, I want to find a new activity that is low-impact but high intensity that I can do while I heal. I've thought about swimming/pool workouts. Although I'm not the best swimmer, it's definitely a challenge I'm willing to accept! What other kinds of workouts are there that an injured soul can do to stay on track and continue to build/increase fitness levels?

kshadows

I'm sorry I have no suggestions but I just wanted to let you know I feel your pain, as I am in the same boat with a knee injury. It's very disheartening

Beautifulbridgittlee7

What about rowing or biking? The elliptical, strength training, deep water jogging and swimming are good.

tomatoey

Not rowing - you have to push through your feet. Biking maybe but only at low to no resistance, if there's no pain, or bodyweight exercises, excluding ones that put weight through that foot, which mostly leaves you with fast matwork. (For planks, etc., put weight on your knees.) Swimming really is your best bet imo, and even then, watch your kicks

I'd let that injury heal as well as it can before putting any strain on it, because you don't want this injury to go chronic and prevent you from enjoying impact activities down the line.

denitahawkins

What about rowing or biking? The elliptical, strength training, deep water jogging and swimming are good.

Those are good ideas! I looooove rowing but I always thought it was mostly intended for shorter workouts (i.e. 15 mins or less). I guess it's time to get creative and think outside of the box though!. I've never tried deep water jogging.

denitahawkins

Not rowing - you have to push through your feet. Biking maybe but only at low to no resistance, if there's no pain, or bodyweight exercises, excluding ones that put weight through that foot, which mostly leaves you with fast matwork. (For planks, etc., put weight on your knees.) Swimming really is your best bet imo, and even then, watch your kicks

I'd let that injury heal as well as it can before putting any strain on it, because you don't want this injury to go chronic and prevent you from enjoying impact activities down the line.

Yea, it's Posterior Tibial Tendonitis, and it has potential to become chronic which I do NOT want! I guess I just haven't figured out (or at least tried to) how to make swimming "worth it" in terms of intensity, workouts, practicality, etc.

cwolfman13

Yea, it's Posterior Tibial Tendonitis, and it has potential to become chronic which I do NOT want! I guess I just haven't figured out (or at least tried to) how to make swimming "worth it" in terms of intensity, workouts, practicality, etc.

I have this in both of my feet and it tends to flair up when I try to run...it's the biggest reason I dropped running from my fitness regimen. I primarily bike now and have done a few distance/endurance events and they're a lot of fun. I ride approximately 80 - 90 miles per week which equates to about an hour ride 4x during the week and a longer ride on either a Saturday or Sunday...generally 2 hours will get me a good 30-32ish miles or a little more (I maintain about a 15-16 MPH pace on my CX bike for these kinds of rides)

I really love riding...one of my weekend routes takes me about 32 miles and it's one big loop around the city and takes me through the lush Rio Grande Bosque along the river and into downtown before giving me a good steep climb into the University area of town..at which point I head back north following the foothills of the mountains before heading back west into the valley again and onto the desert mesa. It's really incredible and nothing I would have been able to do running.

I also do quite a bit of swimming in the summer months and hiking in the spring and fall. I've given up running entirely as I get flair ups every time I try.

denitahawkins

Yea, it's Posterior Tibial Tendonitis, and it has potential to become chronic which I do NOT want! I guess I just haven't figured out (or at least tried to) how to make swimming "worth it" in terms of intensity, workouts, practicality, etc.

I have this in both of my feet and it tends to flair up when I try to run...it's the biggest reason I dropped running from my fitness regimen. I primarily bike now and have done a few distance/endurance events and they're a lot of fun. I ride approximately 80 - 90 miles per week which equates to about an hour ride 4x during the week and a longer ride on either a Saturday or Sunday...generally 2 hours will get me a good 30-32ish miles or a little more (I maintain about a 15-16 MPH pace on my CX bike for these kinds of rides)

I really love riding...one of my weekend routes takes me about 32 miles and it's one big loop around the city and takes me through the lush Rio Grande Bosque along the river and into downtown before giving me a good steep climb into the University area of town..at which point I head back north following the foothills of the mountains before heading back west into the valley again and onto the desert mesa. It's really incredible and nothing I would have been able to do running.

I also do quite a bit of swimming in the summer months and hiking in the spring and fall. I've given up running entirely as I get flair ups every time I try.

That's very encouraging! Riding has always seemed kinda scary (navigating the roads primarily), but to hear how much you ride and CLEARLY have been able to attain some pretty awesome goals, I think it's something that definitely could be a game-changer in changing the routine and finding new goals to accomplish!

happycauseIride

I got hooked on biking when I was nursing a stress fracture in my shin. I really enjoy it. I bought a bike trainer so I can use my regular bike on it. I love to run, but running doesn't love my body so I go back to the bike quite often. I've had 3 running injuries in the last 18 months. These days I'm alternating biking, running and walking to give my body the recovery it needs.

I do find that I do have to wear a HRM when I'm on the bike, though because it's harder to gauge my intensity on the bike vs running. Keep that in mind.

Good luck healing that ankle.

throoper

I hear ya girl - how frustrating! I have some mild Posterior Tibial Tendinitis going on in one of my ankles right now too! It SUCKS. I was on a great running kick and just did my 7th half marathon a week and a half ago, and now this dumb *kitten* comes along.

Anyway, I've been riding my bikes more lately and that's ok for my ankle, since the pain is only tweaked by twisting the ankle inward and also high impact stuff. I've also tried the rowing machine at the gym and it didn't seem to bother my ankle. The elliptical did though Anyway, good luck!!!

QUESTION: How bad is yours? Did you see a doctor? Where'd you get the 4-6 weeks off guideline? Mine's not bad at all and I haven't seen anyone for it... I'm taking a total ~8-9 days off and then going to see how it is this weekend. I hope that's not too soon to try, but it seems so mild! Ugh.

NotShena

I'm there with you!!! An ankle injury keeping me from running/hiking.

I lift weights as well... so I started using some of the machines in the gym that I hadn't used before. I also am going to try pilates.

Running has become so routine that I need something to fill the space or I'll go nuts!

Good luck on your heeling!!

gobonas99

I've been dealing with ITBS for the past month (seeing a physical therapist). I've only been able to run 2-3 times since the beginning of Sept (although I'm getting back into it this week - yesterday was my first run back with no pain). I have my first half marathon on the 19th (and then I'll taper a bit for the winter, before training in earnest for my Ironman 70.3 in June). So I've been concerned about not being able to run. But my coach has had me doing intense bike and swim workouts, and I can tell from yesterday's run that the swim/bike workouts have helped maintain my endurance and ability. I was a bit slower yesterday than in August, but not by much (and it was an easy run as a test, so I was going a bit slower than usual).

Sweetvirgo63

I love rowing at the gym. It burns quite a bit of calories in a short amount of time and I consider it to be an overlooked exercise since most people only consider running or biking to be calorie burners when it comes to cardio. It's a good alternative if you're medically cleared to use it but like other posters have said, you are required to push against your feet to go backwards on it.

cwolfman13

Yea, it's Posterior Tibial Tendonitis, and it has potential to become chronic which I do NOT want! I guess I just haven't figured out (or at least tried to) how to make swimming "worth it" in terms of intensity, workouts, practicality, etc.

I have this in both of my feet and it tends to flair up when I try to run...it's the biggest reason I dropped running from my fitness regimen. I primarily bike now and have done a few distance/endurance events and they're a lot of fun. I ride approximately 80 - 90 miles per week which equates to about an hour ride 4x during the week and a longer ride on either a Saturday or Sunday...generally 2 hours will get me a good 30-32ish miles or a little more (I maintain about a 15-16 MPH pace on my CX bike for these kinds of rides)

I really love riding...one of my weekend routes takes me about 32 miles and it's one big loop around the city and takes me through the lush Rio Grande Bosque along the river and into downtown before giving me a good steep climb into the University area of town..at which point I head back north following the foothills of the mountains before heading back west into the valley again and onto the desert mesa. It's really incredible and nothing I would have been able to do running.

I also do quite a bit of swimming in the summer months and hiking in the spring and fall. I've given up running entirely as I get flair ups every time I try.

That's very encouraging! Riding has always seemed kinda scary (navigating the roads primarily), but to hear how much you ride and CLEARLY have been able to attain some pretty awesome goals, I think it's something that definitely could be a game-changer in changing the routine and finding new goals to accomplish!

Look around where you live...you may be surprised at how many bike or multi-use trails are out there; I know I was. Even on that big loop I do, I'm rarely on a busy street...I utilize the labyrinth of bike and multi-use trails here as well as bike lanes on many slower going surface streets. There's only one little stretch where I'm actually on a busy street (still in a bike lane though).

You may in fact find that your community is more bike friendly than you think.

grantevans11

I don't know what it's called, but most gyms have a machine for your arms, where you are sort of running with your arms. Another option is an endless rope pull machine, this apparently offers better cardio and fat-burning affects than any other form of cardio exercise.

hermann341

I've heard water jogging is a good way to go. You wear a belt that gives you enough buoyancy to float upright in the pool, and then you make running motions, which will actually propel you (slowly) across the pool.