Monday, October 1, 2018

Modify Your Workout: Ankle/Foot Injuries

If you have ever suffered a sprained ankle or other foot injury, you know that waiting for the healing process to complete 100% can be frustrating when the rest of your body wants a good workout.

I am here to tell you that you can still get a great workout while recovering from an ankle or other foot type injury.


First let me tell you my story. Two days before mrC and I were to fly back to Hong Kong from the US, I missed a step going down some stairs at our hotel and sprained my ankle. After nearly a week of following ICE protocol like a pro and taking anti-inflammatory medicine, I was ready to get some exercise that did not involve using the crutches.

Here are some great options that I tried for getting in your workout when you have an ankle or foot injury:

Upper Body Workout - no reason you can't do back, biceps, triceps and abs. Sit on a bench/chair when possible. Try this one:

BACK
Pull-Ups or Push Ups if N/A : 2 sets of 10 reps - warm up

Superset: 4 sets 10-12 reps each
Dumbbell Seated Row
Lateral Pulldown with Dumbbells

Face Pull with Band: 4 sets of 10-12 reps

Triceps
Bent Over Row with Tricep Kickback (combined): 4 sets of 10-12 reps (per arm)
Triceps dips: 3 sets 10-12 reps

BICEPS
Bicep Curl: “21’s” using Dumbbells
7 Bottom Half
7 Top Half
7 Full Range

ABS:
Plank: 1 minute
Bird Dogs: 1 minute
Medicine Ball/Russian Twists: 1 minute


Lower Body Workout - if you take it easy, you can still work some of those lower body muscles without aggravating your injury. Try this (but stop if you experience any pain/discomfort):

Giant Set: Complete all 4 sets before moving onto next move
4 sets 10-12 reps
Dumbbell Deadlift
Calf Raises
Goblet Squat

Giant Set: Complete all 4 sets before moving onto next move
4 sets 20-25 reps 
Banded Glute Kickbacks - do these laying on the floor
Banded side steps - do these sitting in a chair and stepping out and back
Banded Glute Bridge 
Side lying inner thigh lifts 



HIIT Workout - looking to get your heart rate up and break a sweat while exercising from a seated position? It's possible, I did it! Try this workout video.



I hope if you are dealing with a ankle/foot injury and you're feeling up to a workout, you will try one of these! Let me know!

PS ---> if you are looking for a good pair of resistance bands, I love my set from Fit Simplify. You can find them on Amazon (here) and the tubes too (here).






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