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).