Fitness with a busted ankle?
4 min read
Asked by: Irene Porter
If you’re exercising with a broken ankle, get in as many stretches as you can, especially after you’ve done a lot of walking with your roll about scooter. Stretch your arms out, and extend your legs to give yourself a nice all-over body stretch. Relax on the couch and put on a smile…
Can I work out with a broken ankle?
Stay active. Exercising as your heal from a broken leg could support a smoother recovery by boosting your mood. As long as you follow your doctor’s advice and avoid putting weight on your leg, you can still stay active and fit as you get better.
How can I go to the gym with a broken ankle?
Some simple exercises to do to improve your ankle ROM may include moving your ankle by pointing your toes up and down as far as possible, and moving your foot in and out, motions called inversion and eversion. Hold each position for a few seconds, and perform 10 to 15 repetitions.
How can I do cardio with a broken ankle?
4 Cardio Workouts You Can Do With An Injured Leg
- 4 Cardio Workouts You Can Do with an Injured Leg.
- Swimming and Water Aerobics. Swimming is an excellent workout for an injured leg. …
- Stationary Bike. …
- Yoga and Pilates. …
- High-Intensity Training. …
- 4 Cardio workouts you can do with an Injured Leg- Recommendations.
What activities can I do with a broken ankle?
If you are only recovering from a broken ankle, you should be able to perform simple arm exercises with light weights from bed. Exercise ideas include overhead triceps extensions, shoulder presses, chest presses and bicep curls.
Can I go to gym after fracture?
Most people will return to everyday movements (except athletics) within three to four months following a fracture. Everyone’s circumstances are different, but it can take several months or more before you’ll feel comfortable again to participate in sports such as running.
Will my ankle ever be the same after a break?
If it’s a low-to-medium grade ligament injury or a stable bone fracture, then it’s highly likely that the ankle will be similar to before. With more severe ligaments and unstable fractures, there is always some difference in flexibility and appearance.
How do you bear weight after a broken ankle?
The ideal is little and often. Try to walk as normally as possible partial weight bearing on the leg as this will help with your recovery. Partial weight bearing means that you should only be putting half of your body weight on your operated foot. You can aim to keep your heel off the floor to help with this.
Can I do pushups with a broken ankle?
Push-ups have always been an excellent way to strengthen your upper body but with a broken foot you cannot do your normal push-ups. With slight modifications you will be in a position to build your upper body strength. You can do push-ups on your knees while avoiding putting pressure on the broken foot.
How do you keep fit with a broken foot?
Depending on the severity of your injury, your doctor might allow you to include include swimming in your aerobic exercise with a broken foot. You can hold a pull buoy between your thighs to keep your legs floating while you propel your body through the water, using your arms — eliminating any stress on your foot.
How long does it take to walk properly after a broken ankle?
If you don’t need surgery, you might be able to walk on your own within six to eight weeks. If your fracture did require surgery, you may get a walking cast after two weeks; four to six weeks later, you may be able to apply some weight and be moved to a cast with a walker or crutches.
How do I start walking again after a broken ankle?
Whether you have surgery or not, you’ll probably need to wear a cast, splint or walking boot for about the first six weeks. Once your doctor has given you the go-ahead, you can start putting some pressure on your foot and slowly build up to walking again over a few weeks.
What are the long term effects of a broken ankle?
Long term effects of ankle fractures have been reported to include physical, psychological, and social consequences [9]. It has been reported that physical impairments following ankle fractures may include pain, functional impairment and the development of post-trauma arthritis [16].
