The other day I received a message for a specific 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.
However, it came to my attention how critical these workout requests are – 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. All you need in this workout is a kettlebell (or a dumbbell would work too), a chair or bench, and a mat (this is the one I use in my workouts). 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 2-3 minutes and repeat for 4 rounds total
1. Single Arm Seated Shoulder Press (L/R) (10 reps/side): Start in a seated position on a bench or a chair. Make sure your ankle is comfortable and has no weight bearing on it. I used a kettlebell for this exercise but a dumbbell or resistance band will work as well. Bring the KB up to your shoulder, squeeze your core and press the KB above your head. Pause for a half second, and bring it slowly back down to the starting position.
2. Push Ups/ Kneeling Push Ups(10 reps): Start in a push up/high plank position, with your injured foot tucked behind the opposite ankle. Keep your spine straight and eyes neutral. Bend your elbows until your nose gently taps the ground, and then push up in one motion. Your elbows should be at a 45 degree angle (to learn more about how to do a correct your push up mistakes, read this post!)
If it hurts to tuck your bad foot behind, come down to a kneeling position and let both feet hover in the air. Maintain a straight back and tight core.
3. Seated Curl to Tricep Extension (15 reps): In a seated position, grab the KB (dumbbell can be substituted here too) 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 KB 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 KB 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. Tabletop kickback over/under (20 reps/leg): In a tabletop position on the bench, chair, or on the ground (depending if your ankle can take the pressure), extend one leg out behind you. Look for the glute squeeze in the extended legs’ side. Keep your leg extended and bring it over the opposite foot and let it drop slightly. Squeeze your glute and bring it back up to starting position, and let it drop down until your toes almost touch the ground. One rep is both sides!
5. Flutter kicks (20 reps): Start on your back, with your legs pointed straight out in front of you. If it hurts to point your injured foot, just let it hover. Lift your feet off the ground a few inches, making sure your lower back is planted firmly into the ground. Flutter your feet up and down, similar to kicking in swimming. Don’t allow your legs to move too much, keep the movement small and controlled. Kicking with both feet equals one rep.
Don’t get discouraged! Keep up the rehab, physio and continue to exercise to the best of your abilities. Want more workouts to help you stay in shape? 30 Days To Fit has everything you need. Each day is divided so you develop strength all over, INCLUDING achieving the perfect push up and working on your pull ups!
This 30 day program gives you 22 gym workouts, 4 meal prep recipes, 4 wellness information sessions, as well as cool down & warm up routines. You also get access to an exclusive Facebook support group and daily challenges to stay on track.
CLICK HERE TO LEARN MORE ABOUT 30 DAYS TO FIT, AND GET STARTED ON YOUR BEST FITNESS JOURNEY!
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.