Working out with a broken ankle...

[seashale76]

Does anyone have any tips on getting in cardio, etcetera? So- yeah- I went to a yoga class on Tuesday- and when I balanced on my right foot things went fine. Then- when I came out of the pose my foot was aching. I broke this ankle twice around twenty years ago, sprained it multiple times in my early twenties and had physical therapy. However- other than the occasional ache I had no issues until yesterday. Well- I can't walk without sharp pain- so I went to the doctor and had an x-ray- only to learn that I slightly fractured it along the old injury. So now I'm in an air cast.

So- my point after my long sob story. Does anyone have any tips on getting in cardio, etcetera with a broken ankle? I can put weight on it and I'm not using crutches- but I'm bummed that I can't do more than just stand there.

 

[Crandaddy]

Don't know if this is feasible, but swimming is some of the best cardio I know of--and it's zero-impact (unless, perhaps, you do something like water aerobics, but even then you'll probably only have negligible impact).

Freestyle back and forth across a pool nonstop as fast as you can, and I guarantee you'll be sucking air pretty quick. I used to do a lot of running, but with arthritis having set into my left knee, I've taken up swimming, and it's helped keep me in shape.

 

[seashale76]

Thanks for the suggestion. My husband told me the same thing. I just don't want to pay to go use a pool right now.

 

[bhsmte]

Does anyone have any tips on getting in cardio, etcetera? So- yeah- I went to a yoga class on Tuesday- and when I balanced on my right foot things went fine. Then- when I came out of the pose my foot was aching. I broke this ankle twice around twenty years ago, sprained it multiple times in my early twenties and had physical therapy. However- other than the occasional ache I had no issues until yesterday. Well- I can't walk without sharp pain- so I went to the doctor and had an x-ray- only to learn that I slightly fractured it along the old injury. So now I'm in an air cast.

So- my point after my long sob story. Does anyone have any tips on getting in cardio, etcetera with a broken ankle? I can put weight on it and I'm not using crutches- but I'm bummed that I can't do more than just stand there.

Which bone is it?
What type of fracture?
What did the doc say about weight bearing activity?

 

[seashale76]

Which bone is it?
What type of fracture?
What did the doc say about weight bearing activity?

It's the fibula (along the lateral malleolus). I originally had a bone chip there as the original injury was an avulsion fracture, however it didn't require surgery. He didn't actually tell me what sort of fracture it was this time- but that the bone chip had properly reattached from that original injury. I could see in the x-rays where the old injury was- and whatever I did has affected this old injury. I was told to limit/restrict my weight bearing outside of walking only where I need to go. I don't need crutches.

 

[bhsmte]

It's the fibula (along the lateral malleolus). I originally had a bone chip there as the original injury was an avulsion fracture, however it didn't require surgery. He didn't actually tell me what sort of fracture it was this time- but that the bone chip had properly reattached from that original injury. I could see in the x-rays where the old injury was- and whatever I did has affected this old injury. I was told to limit/restrict my weight bearing outside of walking only where I need to go. I don't need crutches.

You had no problems with the ankle until this yoga session?

What else to you do besides yoga that is weight bearing that could have caused you to injure the area again?

If you can't or don't like to swim (and I don't like to either), I would try the stationary bike as cardio workout until the bone can heal enough for you to weight bear without risking injuring it again. Fibulas typically heal quickly, so that is good news.

 

[seashale76]

You had no problems with the ankle until this yoga session?

What else to you do besides yoga that is weight bearing that could have caused you to injure the area again?

If you can't or don't like to swim (and I don't like to either), I would try the stationary bike as cardio workout until the bone can heal enough for you to weight bear without risking injuring it again. Fibulas typically heal quickly, so that is good news.

I also have been doing kick boxing- but didn't think that was the cause as the pain didn't occur until the yoga class. I can get access to a stationary bike- so that would definitely be doable.

I was kind of ticked at the doctor because he really didn't give me a time frame as to how long this would take to heal. He just said- well you're thirty-seven now- so it will take longer than when you were younger.

Thank you.

 

[bhsmte]

I also have been doing kick boxing- but didn't think that was the cause as the pain didn't occur until the yoga class. I can get access to a stationary bike- so that would definitely be doable.

I was kind of ticked at the doctor because he really didn't give me a time frame as to how long this would take to heal. He just said- well you're thirty-seven now- so it will take longer than when you were younger.

Thank you.

The fibula really isn't a weight bearing bone, so you can test it from time to time to see how it feels without a lot of risk associated with that.

Do you hit heavy bags in kick boxing? If so, the problem may have initiated there and got worse after yoga, hard to tell.

They do heal quickly, as I know athletes have returned within weeks (3-4) of a complete fracture before.

 

[Crandaddy]

How about fist boxing? Don't kick the bag, punch it. That's something that can get your blood pumping. Or, if you don't have access to a bag, shadowbox. I dunno, just tossing out random ideas here.

 

[gideon123]

there's a TON of things you can do. but STAY OFF the ankle completely and let it heal. since it has been injured before ... give it twice as long as a normal recovery time. avoid also any yoga that is weighting the ankle, and I highly advise against anything where you balance on the good foot alone - you are inviting an accident. at least use a wall for support and stability.

swimming wont work until you are further down the road. it's an excellent option once the cast comes off.

be super careful around any wet floors, incl. the bathroom, changing room at gym, changing room at local swimming pool etc. another accident will ruin everything. avoid wet floors. crawl if you have to.

rowing machines will work. lying on your back and doing many types of abs exercises will work. pushups will work - cross the bad foot over the back of the good ankle. resistance bands will work ... curl the leg with the bad ankle and rest your knee on a bench, other foot on the floor. go for it. to get cardio - do these exercises at low force and many reps.

good luck,
Gideon