The other day I received a message for a workout request. I get these quite a lot, but in the past have never really made a huge effort to address them. 99% of the time the workouts that I post are workouts that I’ve done and want to share with you because I love them.
It’s come to my attention how critical these workout requests might be – if one person is curious about a certain exercise or workout structure, then it’s likely that a LOT of people are also interested in it.
I am adamant to make this website as useful and resourceful as possible, and to help you get fit no matter what stage in your life.
This request I received was from a woman who runs a lot, but recently suffered an ankle injury. The injury stopped her from running, but in a way to keep positive, she reached out to me to help create some upper-body/ankle injury friendly workouts.
Because of this, I decided I would create a full body workout that you can do with an ankle injury. Of course this extends to feet or lower body in general – basically anything that prevents you from putting too much weight on one foot. If you have an air-cast – even better! You can definitely be doing these workouts with one of those on; it can even help you out with some of the exercises (depending on where you are in your injury)
How to Workout with a Foot or Ankle Injury
Perform each exercise for the stated reps below, with little or no rest in between. Rest for 1 minute and repeat for 4 rounds total
1. Single Arm Kneeling Shoulder Press (L/R) (10 reps): Start in a kneeling position with the injured foot back behind you. If it hurts to lay your foot flat, you can also do this exercise while sitting on a bench. Bring the dumbbell up to your shoulder, keeping approximately a 90 degree angle in your elbow. Squeeze your core and press the dumbbell above your head, maintaining a soft bend in your elbow. Pause for a half second, and bring it slowly back down to the starting position.
2. High Plank Knee to Nose (10 reps): Start in a push up/high plank position, with your good foot on the ground and the injured leg hovering a few inches above. Keep your spine straight and eyes neutral. Bring your hovering knee in towards your nose, squeezing your abs as you do this. Pause for 1 second in this position, and then extend your leg back out behind you, squeezing your glutes. To perform on the opposite side, you can either repeat this movement on the other leg (if you have an aircast/boot on), or you can get down into kneeling position. Repeat the movement, except on your hands and knees.
3. Dumbbell Curl to Tricep Extension (15 reps): In a kneeling position, grab the outside of the dumbbell firmly with both hands. Hold it in front of you, with your arms almost fully extended. Keeping your core tight and back straight, curl the dumbbell up with both hands to chest height. From this position, press your arms up above your head, extending your arms. Bend your elbows, bringing the dumbbell behind your head in a controlled movement. Without letting your elbows flare out, reverse the entire movement until you are back in starting position.
4. Single Leg Weighted Deadlift (10 reps): Stand on your good leg, with your foot planted firmly on the ground. In the opposite hand hold the dumbbell – you can also do this exercise without a dumbbell to modify it. Maintaining your balance, start to bend at the hips, keeping a bend in your planted legs’ knee. Keep going until you feel a stretch in your hamstring. Pause for a half second, and then slowly rise back up to starting position, pushing through your glutes.
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What About You?!
- Ever had an ankle/foot injury stop you from working out?
- What other kinds of workouts would you like to see?
- Know anyone with a foot injury? Share this workout with them.