3 Workouts You Can Do with a Foot Injury

Updated on February 26, 2020
Becca Linn profile image

I am a health enthusiast, and when I broke my toe, there was no way I was going to let an injury keep me down.


Foot Injury Frustrations

Nobody likes being injured, and any injury is going to cause some inconvenience, but I've found that as far as my workout schedule is concerned, foot injuries can be particularly frustrating.

Two and a half weeks ago my toe was broken and honestly a bit mutilated by a heavy table that fell on it. The events leading up to that incident are quite entertaining, but that's not the point of this article, so I'll spare you the crazy details.

The doctor instructed me to stay off my foot and keep it elevated as much as possible. This was not only painfully boring, but also painfully frustrating as I could feel my core muscles turning to mush (and I'm assuming that while less obvious, the rest of my muscles are probably following suit).

I mean, I didn't exactly have a six pack before, but I never would have guessed how quickly my body would lose it's tone with the absence of exercise for just two weeks.

Earlier this week, I went to the doctor, got my stitches out, and received a little bit more freedom (like being able to return to work, hurray!), but still had restrictions that made it impossible to jump back into my regular exercise routine.

Not only that, but I'm going to be a bride's maid in two weeks, so ideally I'd like my core to be going from flab to fab rather than the other way around.

Needless to say, I was quite frustrated with my situation. It seems like if I could just go running or do some of my other favorite workouts, my body would get back to normal in no time, but that's just plain not an option.

What is a girl in this situation to do?

The answer lies in the videos posted below!

Have you ever been frustrated because an injury was keeping you from working out?

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Workout #1: Upper Body Cardio You Can Do In Bed

This workout, recommended by a podiatrist, can be done from the convenience of your bed. Don't fool yourself into thinking that a workout in bed is to keep you in your comfort zone though.

Workout #2: Workout With a Chair

This workout requires a chair, which is a good thing for most people with a foot injuries. It requires a bit more ability than workout number one, so make sure that you don't over do it.

Workout #3: Workout With Resistance Bands or Free Weights

If you want to do this workout, you will need to have a resistance band or some free weights. Do this workout and the muscles in your upper body won't show any signs of neglect while your foot injury heals.

A Ray of Hope

Out of desperation I turned to the internet and started searching for workouts that I could do even with my injury, and I was pleasantly surprised.

With my initial Google search, I came across a blog from a podiatrist that recommended the first workout video that I've posted above.

When I clicked on the video link, Youtube gave me plenty of suggestions for workouts you can do with a foot injury.

After sorting through several of them, I found three that I thought were worth sharing.

My hopes are that this article will make it easy and convenient for other people in my situation to find a workout that works for them without having to spend a lot of time sorting through workouts that aren't going to work.

The three workouts that I thought were the most productive while still being foot injury friendly are posted above.


A Word of Encouragement: You Can Do It!

I know how hard it can be to have your physical capacities limited for a time. I'm right there with you, but I think we are so lucky to live in a time when modified workouts like the ones I've posted below are just a click a way. It's so convenient!

Don't feel like you have to give up on your fitness and physical health just because of an injury. Let your mental and emotional toughness be the strength that pushes you through to ongoing physical strength.

I have to warn you that some of these workouts look a little silly, particularly the first one that was recommended by the podiatrist, but looking silly is totally worth it for the positive results that continued fitness will bring.

These workouts are probably different from what you are accustomed to, but that doesn't mean they're ineffective.

I've now done two different ones on two consecutive days, and they were not only more challenging than I had expected, but I'm experiencing a little bit of muscle soreness (something I see as a good thing).

It could be that by injuring my foot I will reap the benefit of strengthening muscles in my body that I'd been unknowingly neglecting, and I'm excited about that concept.

I hope that as your body is healing from whatever injury you have, you will be able to find physical, mental, and emotional strength by choosing to continue to exercise in whatever way works best for you..


A Word of Caution: Be Safe!

The workouts that I've posted below have varying levels of difficulty, and some exercise more parts of the body than others.

For your own safety, it is important that you choose a workout that is within the recommendations your doctor has given you as you go through your healing process.

Each injury is unique, and some people with foot injuries will be able to do workouts that others can't.

For example, I've heard that swimming is a great exercise for people with foot injuries, because you don't have to put any weight on your foot. Personally, I'm not able to soak my toe, so swimming isn't a good fit for me (I wish it was!)

I'm not able to do some of the exercises on these videos because of the nature of my personal injury, but I wanted to provide variety for others who have a little more leeway with the activities they're able to do which is why I've provided three different videos.

Please be wise in your workout choice. No workout is worth slowing down your healing time or perhaps making an injury worse.

This content is accurate and true to the best of the author’s knowledge and is not meant to substitute for formal and individualized advice from a qualified professional.

© 2017 Rebecca Young


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