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Got a foot injury? Think you have to quit working out and sit around getting flabby? You don’t! After you check and make sure it’s okay with your doctor, here’s several steps you can try.
Cushioning! Make sure the surface you are using for your workout has some give and cushion. I bought some interlocking mats that I set up in my home gym. No working out on concrete for me. I also bought some cushiony inserts for my sneakers. I have Dr. Scholl’s inserts for plantar fasciaitis. The two together work wonders.
Any cardio you do should be low impact. That means no jumping! Modify current workouts or find special low impact cardio workouts. When I am having foot trouble, I use low impact Zumba or TurboFire. Google them!
Change your exercises to get you off your foot when you can. Change walking or running to biking or swimming. A variety of weight exercises can be done from your knees or a chair instead of your feet.
Cut out exercises that irritate your injury. My foot injury could not tolerate the stationary bike, so out it went until the injury was healed.
Incorporate more rest days into your routine until the injury heals.
Here’s a sample workout schedule I am using to rehab a bout of Plantar fasciaitis:
Monday Low impact TurboFire
Tuesday Upper body weightlifting
Wednesday PiYo Core with modifications
Thursday Upper body weightlifting
Friday Low impact TurboFire
Saturday Choice of what I can tolerate or rest day
Sunday Rest day
Hope this helps YOU if you are struggling with a foot or ankle injury.
Check out the Facebook live video for a few more details:
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