Getting back in shape after foot injury and rotator cuff injury, advice please.

aald1312
aald1312 Posts: 1 Member
edited November 2024 in Fitness and Exercise
Ok so, I recently broke and dislocated my second toe, it was the worst injury I've ever had and caused me to be essentially off my usual exercise routine for 8 weeks while it healed (which caused me to put on a bit of weight). I started exercising again recently but I cannot do the same high impact activities (running on the treadmill) because of the residual pain in the toe (because it can not bend anymore and never will :( )and my favourite low impact injury swimming is also difficult because of a recent rotator cuff injury. Basically, are there any specific exercise plans/methods that would be easy on my foot and shoulders ?

Replies

  • 0ysterboy
    0ysterboy Posts: 192 Member
    edited June 2018
    Probably the best is aqua jogging. Besides that elliptical trainers might be doable with your toe, you will need to try and see, same with stationary bikes. Having shot rotator cuffs myself, I can tell you that you should be able to recover, just go slow with any exercise that requires putting your hands over your head (ie, don't do it). Eventually you will likely be able to swim again, I have and I have dislocated each several times and separated each once. Good luck, go slow, listen to your body.
  • Gisel2015
    Gisel2015 Posts: 4,197 Member
    I agree with the above recommendation but be careful with water jogging or water aerobics because these exercises may put too much pressure on your toe. You can try the rowing machine and ARC Fitness at the gym, if they have these equipment, besides the elliptical or the stationary bike.

    Let your rotator cuff problem heal before you go heavy with strength training. I had surgery in both shoulders few years ago and although I have a very good ROM, one of them still bothers me. No other tear according to a recent MRI, but I do have bursitis and tendinitis due to arthritis . Of course, I am much older than you, but the doctor told me that these problems are not unusual after rotator cuff surgery. There are many exercises than I can’t and shouldn’t do anymore to avoid further problems, such as OHP, barbell bench press, military press, dips, etc. I modify my workouts a lot, and I use dumbbells and some machines. Not fun but a necessity.

    You could request a referral to a physical therapist. PT can help you improve your ROM, reduce pain and inflammation, and the therapist can show you the best exercises for your situation.

    Hope that you feel better soon and sorry for your problems.
  • mom23mangos
    mom23mangos Posts: 3,069 Member
    Oh man, I can totally sympathize because this year I've faced rotator cuff issues (bursitis and tendonosis) as well as a fractured kneecap and foot. For the shoulder, I would just do rehab exercises until the pain is well under control. Lots and lots of scapular work, mid-back work, stretches. Avoid pushing exercises. For the foot, you should still be able to do flat footed exercises like squat and Deadlift. You can do machine exercises as well. Just avoid anything that makes you balance or bend your toes.

    Oh, for the shoulder, what helped the most was getting an elbow tendon strap in a size large and wearing it up high near my shoulder.
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