The truth is, you can have a broken foot and keep up with a normal workout routine, though it isn’t recommended. Fractures need stabilization in order to heal well. You will likely need to wear a brace to keep your foot from moving, or keep off it entirely. If you have a walking brace or crutches, you can design a specific plan to follow while your foot heals. Please follow your doctors advise when creating an exercise routine.
How to Workout with a Broken Foot
1. Cardiovascular Exercise of the Upper Body
You can still get your heart pumping with an arm bike. These machines are built like a stationary bike, but you use the pedals with your hands, not your feet. There are a variety of styles, such as those you can place on your table or desk, they provide different resistance levels, and some will have a seat. To use, sit down and place your hands on the pedals. Move your arms back and forth to turn them.
2. Swimming
You can go swimming, as you won’t need to put weight on your broken foot. If you aren’t wearing a cast, the water is an excellent way to stay fit while recovering. You can hold the sides and kick, or use a kickboard. Stay on the deep end and tread water to get your heart rate up and build leg muscles and upper body strength.
3. Throw Punches
Even though you can’t do roundhouse kicks, or kickboxing with a broken foot, you can punch. Shadow boxing or punching air, is a fantastic aerobic workout. How to workout with a broken foot? Try this one.
To do so, sit in a chair and clench your fists. From here, start throwing punches at the air. Continue for thirty minutes, or as long as you can. You can also divide these workouts into several ten-minute stints throughout the day. Add variety to your punches. Jab right in front of you, bend your arm in an L and throw a hook, or come from below with an uppercut.
4. Walk It Out
Even with crutches and a broken foot, you can go for a walk and get some exercise in. Walk using the three-point method, by placing your crutches a few feet in front and using your good foot to step into position.
- Support your body weight with your hands, not your armpits.
- Don’t put much pressure on your broken foot.
- Practice around your home in small bursts.
5. Consider Strength Training
Try pushup modifications. These are a great way to build upper body strength and you can do them from your knees to prevent putting extra weight on your broken foot. You can also do them at an incline, by resting your hands on a table or countertop, and doing pushups from there. Make sure your injured foot is off the ground, so no pressure is put on it.
6. Use Rings for Exercise
How to workout with a broken foot? If you have access, rings can help with reverse pushups. Hold the rings with straight arms, and then pull on them, bending your arms until you reach your chest. Rest your injured foot on top of your good leg. You can also do the standard pull-up; just keep your feet from hitting the ground, lowering yourself back gently.
7. Dumbbell Bench Press
Lie with your back straight and hold your arms at right angles and elbows bent. Lift up and lock, making sure to tighten your chest muscles, then lower weights slowly. Rest feet on the floor with injured foot raised. Exercise is for your triceps and shoulders, and you should only use as much weight as you’re comfortable with.
8. Sitting One-arm Shoulder Presses
Select a weight and sit with your back straight. Bend your elbows and then lift straight up. This will work your triceps, shoulders and chest.
9. Sitting Dumbbell Upright Row
Select weight that you are comfortable with and that you can lift easily. Sit with your back straight. Place your arms by your side and then lift so the weights come up to your armpits. This will work your biceps and trapezoids.
10. Bicep Curls
Sit with a straight back and select weights you’re comfortable with. With your arms by your sides lift and rotate your palms so they face inwards. Lift out and up, so the weights end at shoulder height. These can be done on an incline.
Here is a video wo show you more about how to workout with a broken foot.
Tips on Exercising with a Broken Foot
Use Caution When Exercising with a Broken Foot
See your doctor before continuing working out with a broken foot. In many cases, exercise helps recovery, but in some cases, you need to stay off your foot completely. Speak with your physician before starting. If you experience pain, speak to your doctor and keep up with your checkups.
See a Physical Therapist
Physical therapy can help speed up your recovery. They can also help you get the right exercises for your injury. They can suggest an at-home routine to help you stay fit while recovering.
Wear Designated Foot Gear
Your bones in your foot will need to be stabilized. In order to do this, you need to wear specific gear. Make sure to wear any specific boots. Continue until your doctor says otherwise.