Exercise with a broken foot

October 6, 2023 8:41 AM

What are your tips and tricks for working out with a broken foot?

Usually my main exercise is spin class, occasional other fitness classes like TRX, intermediate yoga practice 30-60 min 3-4 times a week, hiking, or commuting by bike. I have a couple small hand weights at home, not much other equipment.

At the moment I'm trying to find chair yoga videos that are a bit more exertional - most that I can find are beginner-level. But I'll also need other kinds of exercise over the next 6 weeks or so.I'm open to any and all ideas.

Don't worry, I'm getting plenty of rest, elevation, ice etc. But I will go mad if I don't exercise in some way once a day or so.

posted by latkes to Health & Fitness (13 answers total)

Not sure if your fitness classes mean you also have a gym membership - if you do (or you're open to a short-term gym membership), I've seen folks at my gym with lower limb injuries going to town on upper body machine weights (chest press, shoulder press, lat pulldowns, rear delt, pec fly, arm curls etc.).
posted by terretu at 9:15 AM on October 6, 2023 [1 favorite]

Response by poster: Unfortunately the gym I go to is a spin gym. They have some additional classes like TRX and HIIT but no weights or equipment (besides spin bikes which are out right now)
posted by latkes at 9:22 AM on October 6, 2023

Ack, right there with you! (MTP joint fusion two weeks ago.) Are you able to lie on the floor? Can you do push-ups and planks on your good foot?
posted by chesty_a_arthur at 9:35 AM on October 6, 2023 [1 favorite]

I broke my ankle almost exactly a year ago, and kept up with my usually hardcore functional fitness regimen by working with a trainer to design modifications. At the beginning, that was major -- mods for basically everything! And then as I healed, we were able to scale back. So I'd suggest splashing out on a personal trainer for a consult, maybe? Maybe even a short membership at a big box gym like 24 Hour Fitness if you have them in your area, so you can take advantage of all the stuff you can do, like machines.
posted by BlahLaLa at 9:46 AM on October 6, 2023 [2 favorites]

I installed a home pull up bar when I got stuck in an aircast years ago. YMMV on if that’s an option for you. It allowed me to maintain my climbing strength and my sanity while my foot healed.
posted by nat at 9:57 AM on October 6, 2023 [1 favorite]

Sorry to hear! For cardio, you could try to find a gym with a stationary hand cycle or even pick up something like this.

Perhaps your area rents on-road hand cycles: Norcal Handcycle Rentals
posted by just.good.enough at 10:12 AM on October 6, 2023

The Body Project has some seated cardio workout options on YouTube: Beginner cardio and Senior cardio. They call these beginner workouts, but you can always up the intensity. If you get a membership, they also have chair yoga and some seated upper-body workouts.
posted by expialidocious at 10:33 AM on October 6, 2023 [1 favorite]

Best answer: Previously
posted by NotMyselfRightNow at 10:44 AM on October 6, 2023

Thanks to pandemic magic I have a Zoom personal trainer, who had me buy a couple of strength training tools that might help you:
Adjustable dumbbells
Resistance bands
I’ve found both kits helpful, although based on your current fitness (which exceeds mine) you may want to increase the weight, I’m not sure.
posted by eirias at 10:51 AM on October 6, 2023 [1 favorite]

Best answer: I've severely injured my ankle a couple of times, so I've spent a lot of time doing seated workout videos on YouTube. Here are some YouTube playlists that you might find useful:

Chair Cardio Workouts by Caroline Jordan
My favorite seated workout on the playlist is HIIT Workout / Chair Cardio Workout - Chair Exercises (Advanced).

Chair Workouts by Donovan Green Fitness
My favorite seated workout on the playlist is The Ultimate Chair Workout for Toning and Weight Loss.
posted by carnival_night_zone at 10:54 AM on October 6, 2023 [2 favorites]

Can you take up swimming?
posted by shock muppet at 11:19 AM on October 6, 2023 [2 favorites]

Could you ask your doctor to prescribe physical therapy? It'll both help get you back on your feet, so to speak, but a PT can help you create a safe exercise regimen you can do at home.
posted by decathecting at 4:49 PM on October 6, 2023

When I couldn’t use one foot due to a healing wound, TRX planks and push-ups and mountain climbers and pikes worked great. I had to take great care getting in and out of the straps, of course.
posted by minervous at 5:38 AM on October 7, 2023