What is the best way to exercise and stay fit when you have a stress fracture and sprained ankle?
I am used to being very active and now am off my feet with a stress fracture and sprained ankle. I have been doing abdominal, arms, and leg exercises while lying down, but am missing my running and cardio. What can I do to stay fit until I can get back on my feet?
Sorry to hear about your injury! If you have access to a pool, interval swimming might be just the thing. Few people whom I've met apply interval training to swimming, but the clients to whom I've recommended it love it. A simple example, swim three lengths at a moderate pace, then go as hard as you can for one length. Repeat the pattern, allowing yourself to recover during the three easier laps. The most obvious benefit, in your situation, is that you need not be on your feet, nor do you need to kick. (although some modest kicking can help aid in maintaining ankle mobility during the healing process) Additional benefits are increased oxygen usage, improved cardiorespiratory function, and excellent usage of your abdominals and latissimus (if using a crawl stroke).
Best wishes for a speedy recovery!
Also...with injuries...i have heard a very famous author once said...
"Its not what you lost that counts, but what you have left and what you do with it"!
You can do one legged lunges with your leg up on a bench...tough exercise and helps you get back to all you love to do after you are healed!!
Sorry about the injury. The suggestions below should be used ONLY after you check with you doctor and therapist:
a) I like Andrew's suggestion about swimming. It's a great way to exercise that doesn't place stress on the injury
b)The bicycle also sounds good as long as it doesnt bother the ankle.
Hope you get better soon!
This answer is for all those people checking out this topic for help with a similar condition. But aquatic exercise is excellent for all fitness interests. It is highly under utilized.
For any fitness pros checking this answer, I suggest you take the time to get educate and comfortable using aquatic exercise with your clients. It is just as useful and life changing as learning myofascial release techniques. Check out my website if you think you might want to take a continuing educaction vacation to Hawaii to learn more. www.hawaiifitnessacademy.com Use the contact info on the site, the "contact" page is not operating properly yet.