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r/xxfitness•
CapnM

Exercising with a broken foot - need suggestions

So, I fell down a couple stairs three weeks ago, fractured my foot in two places rendering two ligaments useless as well as tearing multiple muscles in my foot.

I am looking for exercises to do besides pushups and sit-ups. I'd like to get some cardio in to burn off some fat, but that's probably not an option for a while. I'm looking for any suggestions to add in that don't involve my right foot. Before this happened I'd be in the gym at least three times a week. My goal is to lose 10 pounds before June. Any suggestions will be appreciated.

Posted Feb 19, 2016, 7:45 PM UTC

2130
grae313•

Ouch. I was thinking swimming as well if you aren't in a cast. You can use a paddle board and just swim with your arms or kick with one leg only.

If you aren't tracking your food intake and maintaining a deficit, there's no guarantee that you'll lose 10 lbs by June regardless of your exercise.

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CapnMOP•

I'll be swimming once it warms up a little more, our pool is uncovered. That is a great suggestion though, I could do it after work to take place of the cardio I use to do.

I just installed My Fitness Pal so I can track my calories. I should really watch what I eat now since I can't be as active as I was prior to this injury (for now).

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SnowflakeRunner•

Ouch! I've had a similar injury and swimming was the only exercise I could do. I used a pool buoy to help keep my legs afloat because I couldn't kick. Also, having to hold something with your legs prevents you from kicking which is good because the kicking motion can be natural in the water (and terrible for your ankle and foot!). You can buy a pull buoy at swimoutlet.com for like $10. Swimoutlet is amazing for all swim gear!

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CapnMOP•

Kicking would absolutely hurt me. I'll check out that site, thank you for the link and the tip!

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gymell•
  • Inverted rows
  • Seated overhead presses
  • Maybe kneeling squats
  • Pullups (use an assistance band if needed)
  • Shoulder mobility work like facepulls, YWTL on an incline bench

I had a stress fracture in my heel last summer, spent a lot of time doing pullups, bench press, and rowing.

5
CapnMOP•

Thank you! I'll look up all of these and add in what I can (our gym is small and doesn't have a huge variety). That should hold me over until I can add in swimming.

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dorky2•

I had a bad injury in my ankle years ago and did water aerobics (HARD water workouts in the deep end, not swimming and not old lady classes). It was the best thing. I gained a lot of cardio and strength in those recovery months!

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CapnMOP•

Do you remember the names of exercises you did? Swimming and water exercises seem to be the top suggestion.

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dorky2•

I'm sorry I don't think I do. :/

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CapnMOP•

No worries, I'll do my own research. Thanks for giving me a starting point!

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[deleted]•

Swimming? Just remember to push off the wall with the other foot. Cycling or rowing might be ok as the foot is fairly static, but obviously stop if there's pain.

Be careful with pushups. You might want to rest your ankles on something rather than putting weight on your foot.

3
CapnMOP•

I can do swimming once it warms up a little more, our pool is uncovered. I've been doing "sissy" pushups on my knees, there's no way I'd be able to do them normally there's still bruising and some swelling. Unfortunately our gym doesn't have a rowing machine, maybe that's something I could replicate with weights?

My foot doc said to hold off on the elliptical for a few weeks, but he suggested I do that before walking around. I'm thinking I have another 1-2 weeks until I can attempt that.

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silverrain64•

Could you use a rowing machine with one leg? I'd be worried about over stressing my good leg, but maybe small amounts would be okay.

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CapnMOP•

My gym doesn't have a rowing machine. I would like to try one sometime though, they sound interesting and fun.

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WeDoRecover•

Twins!!! Thanks for posting!

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CapnMOP•

Oh no! What an awful thing to twin on. I hope you heal up relatively quickly and have no lasting pain.

Off topic, but how's your zombie walk coming along? I think I've finally nailed mine.

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WeDoRecover•

I've been walking on a sore south paw for like two years now, I'm not sure when it actually broke; I was over 350 lbs and wearing garbage heeled boots in Canadian icy winters.

sad trombone

At some point it started hurting a lot worse. I finally got some imagery and confirmation a few weeks ago. Progress!

My navicular bone was owned and needs to be put together again with some bolts. Losing almost 90 lbs has helped with less stress on my foot, plus I'm using a ketogenic diet in part to control inflammation. I was feeling better, and felt i could push through when the first xray came back with nothing visibly wrong. I was walking in the summer as much as I could, often nightly, and starting weight lifting.

It's shite at the moment, particulary while navigating the snow heaped landscape. I'm sure spring will be easier!

Swimming sounds amazing, I'm a bit nervous about walking pool side - I didn't realize how much each part of my foot is used to balance until i injured myself. Trying to regain my balance can be excruciating.

I'm not in a cast, and his suggestion was a custom ankle brace (6 mons to make it, 800 bucks). The specialist said I should be able to get surgery within six months, so i'll pass on the brace.. for now. I'm hopeful to have some kind of solution, and can't wait to hear about when I can see a surgeon.

In the mean time, hustlin errday and icin errnight.

Be good to yourself, I wish you a speedy recovery!!

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CapnMOP•

That sounds painful, but at least they can put you back together again. I am quite sad I have to put my heels aside for a while, but it gave me a reason to go shoe shopping!

I am not in a cast either. I do have one of those sexy knee high Velcro boots though, it makes walking easier. Unfortunately there is no fix for me, I pulled my ligaments to their limits and they snapped off pieces of bone where they were attached. Walking is difficult, I find myself using my core muscles a lot so I don't fall over. I have 3-6 months of healing then I can tell what permanent damage ive done to myself.

I hope you can get into a surgeon soon and Spring comes sooner than normal for you. :)

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WeDoRecover•

Gawd, that is really awful. Many hobble-y hugs your way. I'd love to hear of any suggestions you come across. I found some really awesome intense (for me) body weight exercises that begin on your hands and knees, doing various lifts and extensions without rest for a minute each. Workin against gravity using specific pilates and body weight type moves are my next endeavor to couple weight lifting for my upper body and core.

So sorry to hear that there aren't more permanent healing options for you. I'm excited to see someone else dedicated. Ain't givin' up now!

May you find grace in yo swagga and bounce in your step :)

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pixel_pepper•

You could probably use many machines. Lat pull down, pectoral fly, weighted row, chest press, deltoid machine (forget the proper name) and tricep extensions. As for lower body, there are hip abduction and adduction.

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CapnMOP•

Oh! I am using the pull down machine and also the one you push up. I don't know the names of any of them I've just kinda made things up as I went along. There aren't any hip or rowing machines unfortunately. I would love to try a rowing one sometime though, they keep coming up and sound fairly simple.

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pixel_pepper•

My gym had two different kinds of rowing machines. One kind is more like rowing in a boat and has a moving seat (you push with your legs as you row and the seat slides back). You would pull a handle on a pulley which can be adjusted for more or less resistance. It's more of a cardio machine than a weight machine. The other one is a weight machine with a stationary seat. You would choose the resistance by moving a pin in a stack of weight to your preferred weight level. You would grab the handles in front of you and pull back, lifting the stack of weight. In your case I would recommend the second type if your gym has it, for the stationary seat.

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CapnMOP•

The second one sounds perfect, but my gym doesn't have any rowing machines. All these posts about them have convinced me to write to the HOA board and suggest getting one.

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k_jo_•

Depending on where your foot is hurt, you could maybe use the recumbent bike for cardio. I had a stress fracture in my foot a few years ago near the toes and I rode the shit out of that thing. I actually started to love it!

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CapnMOP•

The gym also doesn't have a recumbant bike, boo! I fractured my foot near my toes as well as closer to my ankle and I tore the planter faschitis as well as some other muscles. I'll keep this in mind as well as the rowing machines, I may need to join a gym so I can give them a try.

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k_jo_•

You're going to feel it more with the rowing machine - at least in the plantar region.

Good luck!

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CapnMOP•

Thank you! :)

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DameEmma•

Make sure you do what they tell you--I've got a chronic navicular fracture that won't heal EVER because I kept running on it.

I'll second the swimming suggestion--if you can put a pull buoy between your legs and just use your arms until you're cleared for kicking, or maybe try deep water running with a flotation belt. It's a great workout with virtually no impact.

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CapnMOP•

My foot doc said there's not much that can be done for the fractures I have, I'll lose use of those ligaments. Luckily they're mainly used for standing on your toes which is just going to be an inconvenience. I was told to listen to my body and not to push through pain.

I have a buoy on the way so it'll be here in time for the warmer weather. I'll try out the water running suggestion, that sounds like it'd get my heart rate up.

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