Any fitness-regimen advice for the recently hobbled?
Izzster
Posts: 10
I got off to a less than glamorous start with my exercise regimen recently by spraining my ankle right and proper, about a week ago (trail running can be dangerous kids- wear the proper footgear!) My ankle can now bear my full weight for extended periods of time, but any sort of exercise routine requiring impact (running, jumping jacks, speed-walking) is out of the question for a few weeks (doctor recommended five, and to take it easy after that).
My go-to exercise plan since forever has always been highly centered around running, and most floor aerobics require some form of knee/ankle impact (Yoga does intrigue me, but I like to work up a decent sweat when I exercise, and I don't know whether I can achieve that with Yoga). I don't have a bike, stationary or otherwise, and can only make it to a pool around once a week, if that.
So far the only things I can think to do are sit-ups and pushups, and I really feel like those are so much more effective towards my overall fitness if done after or incorporated into some sort of aerobic exercise.
Does anyone have any advice for me on exercise substitutes until I'm up and running (hah) again? I don't want to waste all the fresh motivation I have right now. Sorry for the wordiness, any guidance will be much appreciated
My go-to exercise plan since forever has always been highly centered around running, and most floor aerobics require some form of knee/ankle impact (Yoga does intrigue me, but I like to work up a decent sweat when I exercise, and I don't know whether I can achieve that with Yoga). I don't have a bike, stationary or otherwise, and can only make it to a pool around once a week, if that.
So far the only things I can think to do are sit-ups and pushups, and I really feel like those are so much more effective towards my overall fitness if done after or incorporated into some sort of aerobic exercise.
Does anyone have any advice for me on exercise substitutes until I'm up and running (hah) again? I don't want to waste all the fresh motivation I have right now. Sorry for the wordiness, any guidance will be much appreciated
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Replies
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If you can't get to the gym, it's going to be tough. I had a recent running injury and hit the pool, and the other one that kept me n shape was rowing.0
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Hello,
sorry to here about your injury hope you recover soon. As for some exercise i done sit ups on my bed,leg scrunches,( laying flat knees bent ,pull in as far as you can straighhten back out repeat),laying on your side,knees bent raise leg up and hold to 10,repeat ,same on other leg and do some weight lifting with dumbells or soup cans .I had both knees replaced ,so exercise was a must hope this helps you.you could also do bicycle the old fashoned way like gym class while on your bed.0 -
What about pool running? You can wear a flotation vest and run in deep water where there is no impact. It is boring but it is a hard workout! I did it when I had a back injury, and I actually had a friend with a leg injury do his Boston Marathon training that way....0
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The pool is a definite must if you cannot put any weight on your ankle fully. If you can do it in intervals then the Elliptical would be good for you. It is more legs and arms then it is ankles and knees. Maybe instead of Cardio, you can start your strength training regiment; sit ups, curls, so on… I am sorry about your ankle though0
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Wow, what a quick response. First off thanks everyone for the concern; my ankle's healing nicely, and so long as I keep from aggravating it it should continue to do so.Hello,
sorry to here about your injury hope you recover soon. As for some exercise i done sit ups on my bed,leg scrunches,( laying flat knees bent ,pull in as far as you can straighhten back out repeat),laying on your side,knees bent raise leg up and hold to 10,repeat ,same on other leg and do some weight lifting with dumbells or soup cans .I had both knees replaced ,so exercise was a must hope this helps you.you could also do bicycle the old fashoned way like gym class while on your bed.What about pool running? You can wear a flotation vest and run in deep water where there is no impact. It is boring but it is a hard workout! I did it when I had a back injury, and I actually had a friend with a leg injury do his Boston Marathon training that way....The pool is a definite must if you cannot put any weight on your ankle fully. If you can do it in intervals then the Elliptical would be good for you. It is more legs and arms then it is ankles and knees. Maybe instead of Cardio, you can start your strength training regiment; sit ups, curls, so on… I am sorry about your ankle though0 -
Pilates. If you're not used to it Pilates can seem easy or just weird, but the more you do it the more you realize you can engage even more muscles for a really challenging workout. I prefer mat exercises, but I've never sweat more than in a cardio class taught on equipment. It was as intense as a good spin class.0
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Pilates. If you're not used to it Pilates can seem easy or just weird, but the more you do it the more you realize you can engage even more muscles for a really challenging workout. I prefer mat exercises, but I've never sweat more than in a cardio class taught on equipment. It was as intense as a good spin class.
Hmm, they have plain old mat routines with Pilates? I'd assumed that various equipment was always involved. I'd be interested in trying out just a home-video type thing before investing too much into equipment and/or classes. Do you happen to have any recommendations in that regard?0 -
http://www.youtube.com/watch?v=LAeZZbpi8Ow
I tried this out and it really does work up a sweat... and it's all done seated, so no impact on your ankle, Just be careful on some of the moves, like bouncing your knees, you may have to do leg lifts instead.
Good luck!0 -
http://www.youtube.com/watch?v=LAeZZbpi8Ow
I tried this out and it really does work up a sweat... and it's all done seated, so no impact on your ankle, Just be careful on some of the moves, like bouncing your knees, you may have to do leg lifts instead.
Good luck!0
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