Sometimes injuries happen that can sideline us from our workouts. This is unfortunate as injuries can set us back on progress and outright derail us from a good rhythm. Feet injuries are really common among active people, and those who are trying to get into better shape. This is an article about alternative exercises that you can do with an injured food.
Exercises to perform with an injured foot
The feet are a common location of injury in both active and deconditioned people. Their constant participation in movement and exercise, along with the use of flip-flops and sandals during summer months make them a perpetual target for strains, bruises, lacerations, fractures, turf toes, and all kinds of injuries.
It should go without saying that if your injury is severe enough to seek medical attention, then pay attention to the advice of your doctor. Otherwise, don’t let an injury derail you completely from your fitness goals. Here is a look at some exercises that you might be able to perform with an injured foot.
Swimming is the most obvious choice. Swimming is great cardiovascular exercise and works to strengthen and tone your entire body. Swimming is non-impact, non-weight bearing and is suitable for all age groups and physical abilities, making it the perfect workout for someone with a foot injury. The downside to swimming is that not everyone has access to a pool and outdoor pools are frequently full in summer months. WebMD has a good article on swimming in their health and fitness section: Fitness Basics – Swimming Is for Everyone.
An elliptical is another choice for doing a cardio workout with an injured foot. Unlike swimming, with the elliptical you must be able to bear weight on your feet; however, there is no impact from running or jumping and you can always shift more of the work to your arms.
Rowers get your heart pumping and lungs working, providing a serious aerobic workout. You can minimize the use of the legs and focus more on the upper body.
2-Handed Kettlebell Swings
2-Handed Kettlebell swings are another way to get a cardio workout while you have an injured foot. Your feet are firmly planted during this exercise so there would be no impact from running or jumping. Although, this exercise does require weight-bearing, you will also be strengthening and toning your hamstrings, glutes, core and back. Try using the Tabata method or other High Intensity Interval Training technique.
Work Other Areas
If any of these alternatives are not suitable for your particular injury then you may want to consider doing other types of workouts as opposed to doing nothing at all. You could concentrate on upper body and abdominal resistance training and give the cardio a break while you heal.
What are some activities that have helped you to exercise with an injured foot?
When your foot heals, you should take a look at my favorite kettlebell cardio workout DVD.