How to work out when recovering from a foot injury

Foot injuries can be very frustrating, as often the advice from medical professionals centres around rest and elevation. It’s important to follow doctor’s orders, but what happens to the rest of your body when you’re spending weeks at rest? Don’t let a foot injury cost you conditioning and fitness. You can work out when recovering from foot injury. Here’s how.

Upper body workouts

You may not be able to run, but you can still get your heart rate up and maintain tone in your arms with some upper body cardio and strengthening exercises. Work out when recovering from a foot injury by doing arm raises. Extend them to the sides then raise and lower them for 10-15 reps. You can also do this with your arms out to the front. If you want to raise your heart rate, move them quickly. If you want to maintain strength you could add some weights and perform your usual upper body strengthening work. Even pumping your arms in a running motion will help to preserve your muscle tone, especially if you’re a runner.

Crunches

This will depend on your level of mobility but it’s worth including here. You can lay on the floor and rest your calves and feet on a chair or bench. Try doing some crunches from this position. You may need to lower your legs to the floor to make it more comfortable. Much abdominal work can be done without placing any weight on the feet or ankles, so it makes for a good option if you want to work out when recovering from a foot injury.

Push ups and planks

Continue to focus on your arms and core by trying modified push ups and plank exercises. Both exercises can be performed while using the knees, rather than the feet as the anchor point. Experiment with your hand placement to stress different muscle groups.

Leg raises

Lay on the floor on your side with your legs stacked on top of each other. Lift your leg slowly and lower it back down. Repeat for both legs. Start with a small number of reps to begin with, and ensure your foot injury is well stabilised before attempting it.

 

About Enertor Advanced Technology Insoles –  Enertor insoles are designed to prevent a number of common running injuries and provide more comfort. Designed by leading podiatrists to reduce your risk of injury, the unique design features support your foot throughout training.

Enertor insoles are enhanced by D3O impact protection technology, which means they can provide more shock absorption than any other insole.  Our expertise, combined with the patented D3O shock absorption technology, enables Enertor to deliver the most advanced injury prevention insoles on the market today.

 

The best insoles and socks for recovery from a foot injury

First of all, never start training too early and when starting do it gently. If you feel any pain during your training STOP. Whether you are recovering from an injury or surgery the important thing is to reduce the shock going into the foot. The perfect device for this is the Comfort full length insole because of how the material reacts under the foot and with 44% shock absorption, this should make you feel better under the foot. If you feel you also need stability and perhaps suffer from cramp a combination of the comfort full length insole and Enertor recovery socks are the perfect choice.

If you have had back or hip operation we would urge you to reduce the shock in the affected area with the comfort full length insole.

Enertor Comfort full length insoles and Enertor recovery socks are available to buy from our online shop.

Whilst Enertor has over 18 years Orthotics experience, our blog content is provided for informational purposes only and it is not a substitute for your own doctor’s medical advice. Enertor advises anyone with an injury to seek their own medical advice – and do not make any health or medical related decisions based solely on information found on this site.

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