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<\/p>\nWe hear all the time that it\u2019s challenging to stick to a regular workout routine. So when you\u00a0are happy to do the work to stay healthy, fitness injuries can feel like a betrayal by your own body.<\/p>\n
But you shouldn\u2019t think of an injury as a defeat or fear it might sabotage your fitness goals, experts say. You can exercise with a foot injury without exacerbating it or prolonging your recovery time. You just need to be smart and safe about it.<\/p>\n
The first thing to know, which might make you feel a little better, is that you\u2019re not alone. Lower extremity injuries are very common, and the knee joint is particularly easy to injure, says\u00a0John Mercer, Ph.D., a kinesiology and nutrition sciences professor at the University of Nevada, Las Vegas.<\/p>\n
\u201cThe knee joint is so critical to locomotion in moving forward, backward, and even side to side,\u201d Mercer says. \u201cIt needs lots of mobility, but on the other hand, it also needs to be stable. So it\u2019s very susceptible to injury.\u201d<\/p>\n
We\u2019ll walk you through different types of foot and leg injuries, as well as their potential treatments, but you likely clicked on this story to find some exercises to try. So we\u2019ll start there. But first:<\/p>\n
Talk to your doctor<\/p>\n
We can\u2019t overemphasize the importance of getting approval from your doctor or physical therapist before trying any of these exercises. Professionals can evaluate the severity of your injury, how your body moves, and other factors (such as age) that can affect how long it might take you to heal.<\/p>\n
With their approval, try some of the following tips to keep your head in the game while you recover.<\/p>\n
If your injury isn\u2019t severe and you\u2019re able to safely exercise your upper body, here\u2019s what to try.<\/p>\n
Strength training with free weights or resistance bands can be done standing if you\u2019re able, or while seated or lying on a bench, says Carlos Teasdale, CSCS. Upright rows and biceps curls are effective toning exercises that can be performed just as effectively sitting down as they are standing up.<\/p>\n
\u201cModified push-ups or planks are also great as long as you\u2019re not putting strain on anything that hurts,\u201d Teasdale says. While standing or sitting, use resistance bands to do arm curls, and lift hands above your head to stretch, he suggests.<\/p>\n
If you have access to a pool, the resistance of the water helps keep arms toned, just moving through it or using weights designed for water use, if your doctor OKs it, Mercer says.<\/p>\n
You can also do\u00a0triceps dips\u00a0with a sturdy chair as long as you\u2019re able to put some weight on your heels and legs.<\/p>\n
If you have access to one (many gyms have them), try a stationary bike or rowing machine that you pedal with your arms. But get your doctor\u2019s or therapist\u2019s blessing first, Teasdale says.<\/p>\n
<\/p>\n
If you\u2019ve got one good leg\/foot, don\u2019t neglect it, Teasdale says. Some\u00a0studies suggest\u00a0that when you train one limb, the other limb benefits, too.<\/p>\n
At home<\/strong><\/p>\n If your doctor approves, try balancing on your good leg, making sure you have a sturdy chair, crutch, or wall nearby to grab so you don\u2019t fall. Balance is one of the first things to go after an injury, so balance exercises can help you keep it.<\/p>\n At the gym<\/strong><\/p>\n You can work out the good leg (using lighter than normal weights and with doctor approval) on the leg press, knee extension, and hamstring curl machines, Teasdale says.<\/p>\n \u201cThat could prevent atrophy of the muscles,\u201d Teasdale says. \u201cIf you\u2019re able to, it\u2019s silly not to train the good leg.\u201d<\/p>\n Leg lifts, either standing or lying down, can also help maintain leg muscles, Teasdale says. Try three sets and 10 reps each of front, back, and side leg lifts if you\u2019re able to, he suggests.<\/p>\n \u201cAny range of motion is going to help in the long run,\u201d he says. \u201cLeg lifts on your side or stomach are all solid. If you can move your leg pain-free, then move it.\u201d<\/p>\n If you\u2019re at a stage in your healing process from a foot or leg injury where you\u2019ve gotten approval to start exercising your lower extremities, here are some great options.<\/p>\n If you have a lower extremity injury, moving in water \u2014 such as walking across a pool \u2014 where there\u2019s some resistance can be a good thing, Mercer says.\u00a0Swimming, however, can add some stress to ligaments and muscles, so you need to be careful and ask your doctor or physical therapist what exercises might be appropriate for you to do in a pool.<\/p>\n They might suggest swimming with a buoy between your legs to keep your knees in place if you have a knee injury.<\/p>\n \u201cMany athletes wear neoprene shorts in a pool during recovery, which actually helps lift the lower body up and makes swimming a little easier and more enjoyable,\u201d Mercer says.<\/p>\n If walking is no longer painful or uncomfortable for you, try\u00a0hiking\u00a0with walking poles, Mercer says. They can help ease pressure on knees a bit and are great for people worried about balance.<\/p>\n If you\u2019re able to bear weight on your feet and knees, walking is great rehab. It can keep muscles from atrophying, get your heart pumping and oxygen flowing, and keep your sense of balance on point.<\/p>\n Cycling is often considered good rehab exercise because it\u2019s not weight-bearing. But if you haven\u2019t healed completely, you need to be careful on a bike, Mercer says.<\/p>\n \u201cIt can be a problem if the range of motion is too big for the knee joint or hip to handle,\u201d he explains.<\/p>\n Slow, balanced and coordinated movement is key for recovery, Teasdale says. If you\u2019re still not able to put pressure on your knees or feet during warrior poses, other yoga (even chair yoga) moves can strengthen your core, stretch your hip muscles, and strengthen your lower back.<\/p>\n Mercer says that foot injuries are often related to too much stress on the ligaments, tendons, and bones. There are a myriad of tears and strains that can be sustained by the lower extremities, and healing is very individual, so it\u2019s difficult to ballpark how long the recovery time will be for injuries, Mercer says.<\/p>\n Some mild injuries might improve after a few weeks of rest, while others could take a year to repair fully. A\u00a0ligament injury, for example, doesn\u2019t necessarily get much blood flow, so it could take longer to heal, he says.<\/p>\n Plantar fasciitis (inflamed tissue along the bottom of the foot that causes heel pain), or an injury to a tendon in the foot, also lack significant blood flow. It can take weeks, months, or longer to heal, depending on how soon you pinpoint the injury.<\/p>\n \u201cIt\u2019s very important to take time to figure out what the injury is with the help of a medical professional,\u201d Mercer says. \u201cMistreating it can make it worse. If you treat it like a muscle injury and it\u2019s really a ligament or tendon injury, you can do further damage.\u201d<\/p>\n You know your body best, so make sure to listen to what it\u2019s telling you, says Mahmood Gharib, MD, assistant professor in the department of Rehabilitation Medicine at the University of Minnesota Medical School in Minneapolis.<\/p>\n \u201cIf something isn\u2019t right or isn\u2019t getting better, get a medical opinion as soon as possible,\u201d Gharib says.<\/p>\n If your doctor refers you to a physical therapist, they should help you pinpoint the weak link in the chain to help you prevent future injuries and heal from this one, says Teasdale. They can suggest exercises to strengthen a weak hamstring, for example, if that\u2019s an issue.<\/p>\n Things to look out for and take note of when you do see a doctor or therapist are pain (particularly pain that\u2019s out of proportion with a seemingly minor injury), significant swelling, and limited active range of motion, Gharib says. Also, take note if your balance seems off.<\/p>\n It\u2019s also helpful to reframe how you think about the healing process, making it feel like less of a burden. Although they feel like a nuisance when they\u2019re happening, pain and swelling are an essential part of healing, Gharib says: \u201cThe inflammation occurs because cells are coming in and trying to heal the injury site. It\u2019s part of the healing cascade.\u201d<\/p>\n Some zen while recovering from an injury isn\u2019t just good for your mental health, either. The biggest mistake many people make \u2014 especially if they\u2019re new to a sport or workout routine and they\u2019re excited to keep going \u2014 is that they don\u2019t take the time to let the body heal and get stronger, Mercer says.<\/p>\n \u201cInjuries often happen because we need it,\u201d Teasdale agrees. \u201cIt might be the body telling us we\u2019re overstressing ourselves.\u201d<\/p>\n Rest and the right nutrition are essential when recovering from injury, Mercer says.<\/p>\n \u201cIf the body is trying to handle some stress due to sugar or processed food, the body is paying attention to that rather than to the injury,\u201d Mercer says. \u201cA nutritious diet that includes dark green leafy vegetables and the right amount of protein, fat, and carbs helps healing. Good sleep is also a critical part of the recovery process.\u201d<\/p>\n \tHow to Exercise When Recovering From a Lower-Body Injury<\/h2>\n
1. Swimming<\/h3>\n
2. Hiking<\/h3>\n
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<\/p>\n3.\u00a0Walking<\/h3>\n
4. Bicycling<\/h3>\n
5. Yoga<\/h3>\n
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<\/p>\nTips on Getting Through Foot or Leg Injuries<\/h2>\n
Physical therapy<\/h3>\n
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<\/p>\nGet in the right mindset<\/h3>\n
Take it easy<\/h3>\n