When you have a foot or ankle injury, you may find that it’s hard to stay physically active. After all, most exercises require the use of the feet and ankles to get maximum results. But fear not! We have compiled a list of alternative exercises you can do when you’ve got an injured foot or ankle! Listen to your body and consult with our podiatrist before determining which of these exercises are best for you.
When you can still put some weight on the foot or ankle, like with overuse injuries:
● Swimming, walking, rowing, cycling, and Tai Chi are all great for when you have an injury that allows you to perform all but running and jumping. They are low-impact exercises that still get your heart rate up!
● Depending on what your injury is, you can also try doing push-ups. If just one foot or ankle is impacted, rest it on top of the uninjured foot while you do push-ups. Otherwise, do modified push-ups on your knees.
● Also depending on how your foot or ankle is injured, you may be able to do a light and easy yoga session. Some poses do not include the feet or ankles at all, so you can aim to try those.
When you cannot put any weight on the foot or ankle, especially after surgery:
● Spot training while seated is available for those who are unable to put weight on their feet or ankles. Use dumbbells for upper body workouts such as bicep curls and tricep extensions. Leg machines are also useful for working out the quadriceps and hamstrings, as they do not involve the feet or ankles.
● Lay down an exercise mat and work your abdominal muscles. Working out your core will be an interesting challenge, especially since it won’t necessarily include the feet or ankles. If you need to elevate your casted or boot-immobilized feet, such as in crunches, rest the foot on a workout bench while you do your exercises. Other ab workouts include a yoga boat pose, leg raises, and various pilates workouts.
Remember to listen to your body and stop doing any exercises that put strain on the injured foot or ankle. If you have questions or are unsure what exercises might be right for you, make an appointment with our podiatrists at The Podiatry Group. Our team of foot doctors can perform a thorough assessment at our Jonesboro, AR office.