What (cardio/dance/hard) workouts can I do after ankle surgery?
October 29, 2017 3:04 PM Subscribe
Just found out I need surgery on my ankle. I'm a person that uses intense cardio (running/biking/dancing) as my #1 tool for stress relief/mental health maintenance. I had knee surgery two years ago, and the not-working-out-for-months nearly sent me over the edge. What hacks can I consider this time around to break a sweat while protecting my ankle? There's that weird arm cycle thing (which tires out my arm muscles long before my heart rate can get up, usually). Swimming with a floaty thing between my thighs is another, but I'm guessing it'll be some time before I'm allowed to get in a pool. Bonus points for dance options! Trying to keep the ol' spirits up!
I used the hand cycle thing when I (very badly) sprained my ankle a few years ago - it's hard, and maybe a little awkward of a machine, but definitely helped fill a workout void when I couldn't run/dance. It's worth trying or doing a few intervals.
After a while, what about hula hooping? Clear it with your doctor, but it may be something you can do to get your body moving and shaking. Some Barre formats are also more dancey (others are more ballet, or remind me of 80s workout videos), but if you ask around you might find one that incorporates more upbeat dancey music and movements.
posted by raztaj at 3:19 PM on October 29, 2017
After a while, what about hula hooping? Clear it with your doctor, but it may be something you can do to get your body moving and shaking. Some Barre formats are also more dancey (others are more ballet, or remind me of 80s workout videos), but if you ask around you might find one that incorporates more upbeat dancey music and movements.
posted by raztaj at 3:19 PM on October 29, 2017
You could consider wheelchair sports. Wheelchair dancing is definitely a thing, as are basketball and racing.
posted by danceswithlight at 3:21 PM on October 29, 2017
posted by danceswithlight at 3:21 PM on October 29, 2017
A rowing exerciser might work with a foot brace.
posted by sammyo at 3:42 PM on October 29, 2017 [2 favorites]
posted by sammyo at 3:42 PM on October 29, 2017 [2 favorites]
Barre a terre is great, which is basically floor ballet designed for dancers at injury times. Excellent all around toning even if you're not, like, a ballet person.
Also, don't discount the pool - just get a waterproof vacuum pump rubber cast cover, like a xerosox. Basically xerosox. God that thing is a passport. It's been discontinued sadly and inexplicably but still available on ebay and some medical supply stores.
posted by redpajamas at 5:26 PM on October 29, 2017 [1 favorite]
Also, don't discount the pool - just get a waterproof vacuum pump rubber cast cover, like a xerosox. Basically xerosox. God that thing is a passport. It's been discontinued sadly and inexplicably but still available on ebay and some medical supply stores.
posted by redpajamas at 5:26 PM on October 29, 2017 [1 favorite]
Ankle-cross pushups or knee pushups, whatever works best to not put stress on it.
posted by deludingmyself at 5:40 PM on October 29, 2017
posted by deludingmyself at 5:40 PM on October 29, 2017
I was going to suggest kayaking or canoeing, if you have a suitable lake, bay, or river nearby. You probably do -
water is usually a requirement for an inhabited place! Someone suggested rowing, but that might be a bit intense. You can still paddle a kayak pretty hard without having to push much with your legs. Though, you might get a bit stiff after long paddles, and getting in and out of a small or tightly-fitted kayak could be aggravating for your ankle. Also keep in mind, you may have to get out in a hurry if you capsize!
Look to see if there's any canoeing clubs in your area. They should have all the gear available such as life jackets and
a selection of boats, either for rent or free for members on organised trips, and hopefully you could meet some friendly people to go paddling with too.
posted by other barry at 9:18 PM on October 29, 2017
water is usually a requirement for an inhabited place! Someone suggested rowing, but that might be a bit intense. You can still paddle a kayak pretty hard without having to push much with your legs. Though, you might get a bit stiff after long paddles, and getting in and out of a small or tightly-fitted kayak could be aggravating for your ankle. Also keep in mind, you may have to get out in a hurry if you capsize!
Look to see if there's any canoeing clubs in your area. They should have all the gear available such as life jackets and
a selection of boats, either for rent or free for members on organised trips, and hopefully you could meet some friendly people to go paddling with too.
posted by other barry at 9:18 PM on October 29, 2017
The pilates / "insanity" / cardio type workouts often have elements that don't require you to use your legs, and you could focus on those. It's a lot of 'core' though (my abs hurt just thinking about it) and not usually as energetic or fun as dancing. Though I bet you could do some seated dance-type exercises with a bar/staff or similar object that you might be able to do lightly enough to get tired from cardio before your muscles gave out.
posted by Lady Li at 10:27 PM on October 30, 2017
posted by Lady Li at 10:27 PM on October 30, 2017
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posted by Champagne Supernova at 3:19 PM on October 29, 2017