When you’ve got an injury, it makes it harder to do many exercises you may be used to doing. For injured feet and ankles, running, jumping, and other exercises may not be possible. But this is no excuse to be sedentary while recovering! Staying active is great for circulation, which promotes healing. Also, if the injury lasts a long time, you may gain weight from no exercise, which in turn creates more weight for your feet and ankles to bear once they are back to exercising condition.
Here are a few ways to keep active when you’ve got an injury. Make sure to check with your board-certified podiatrist, Carl Ingrassia, DPM at Fords Foot and Ankle Care before you begin your exercise program.
- Swimming – If you’re looking for a low-impact way to get your cardio in, swimming is a great alternative to running.
- Recumbent Bike – This can also get your heart rate going even if you are in a reclined position. This is low-impact for your feet, ankles, and knees, making it a great exercise for those suffering from joint pain.
- Free weights – Did you break your foot or ankle? Got a boot on? You can still do upper body workouts with free weights on a bench.
- Heavy Rope Training – Another workout you can do while sitting is heavy rope training. This will work your abs and arms, and really get your blood pumping!
- Workout machines – Some workout machines are better suited for leg workouts without putting strain on feet or ankles. Leg curl machines can work your quads or hamstrings.
- Push Ups – If you can endure some weight on your ankles, push-ups on a foam mat are great whole body exercises. If you have one foot/ankle injured, put it on top of the other one while doing push ups. Or, you can do push-ups on your knees as long as your knees are not injured or in pain.
- Pull Ups – This is fully an upper body workout, so your feet and ankles are not involved until you get down!
- Abs – Most ab workouts can be done without your feet and ankles. Boat pose in yoga, crunches, and an L-sit can all be done without affecting your feet and ankles.
There are many modifications you can make for exercises, even if you have an injury. Of course you should make sure your body is able to handle exercises and take whatever precautions are necessary to protect yourself from further injury. If you have an injury or need more advice on how to stay active while injured, make an appointment at our office in Woodbridge Township, NJ by calling (732) 738-4441. Our team is happy serve all patients in the surrounding areas of Edison, Perth Amboy, Metuchen, Rahway, and Linden.