Ankle injury; help me come up with a taxing cross-training program.
July 8, 2014 7:05 AM Subscribe
I was recently diagnosed with a tibial stress fracture. I'd like to keep up my aerobic fitness during the 6-8 weeks the doctor said I wouldn't be able to run, but everything I have tried (cycling, aqua running) is not giving me a workout even remotely comparable to that of my running sessions. Please come up with some neato workouts I could try which don't stress the ankle, so I can run strong post-rehab. Details inside.
posted by Kamelot123 to Health & Fitness (17 answers total) 1 user marked this as a favorite
Like I said, I've tried both aqua running (in my pool using a belt) and cycling (both in-gym and out). Aqua running got my heart rate up higher than fast walking, but even interval training didn't really tire me out. I was going at a cadence of at least 175-180 - high knees and all - so I don't think I'm doing it wrong. Honestly, I worked out my legs far more than my cardiovascular system.
Also, aqua running is BORING, which is another strike against it for me. However, my sports doc is the one that recommended aqua running, and said I would be able to keep up my fitness by doing it. if I can find ways to spice up/refine the workout, maybe I would derive more enjoyment and benefit from it. Any ideas? (I am suffering from a slightly impinged shoulder, so regular swimming is a little iffy for me.)
Also, like I said, I tried cycling; I barely broke a sweat. I gave interval training a go, but at the speed/resistance I need to get anything out of it, it puts a fair amount of pressure on the ankle - which I don't really want.
So I suppose the ideal exercise would be in water, or maybe some home program that doesn't put stress on the lower body. At home I'm currently doing some rehab exercises that the doc gave me (calf raises, hip flexor stretches, hip abductor strengtheners, etc), but obviously that doesn't really tire me out. I'd be greatly appreciative of any advice that athletes of any level could give me on come quality workouts to keep my current level of fitness.