It feels like a broken foot.Depending on the type, severity, and location of the break, you might be looking at weeks to months in a cast or boot.Having a broken foot doesn't mean you will be completely immobile.When you have a broken foot, you don't have to stop exercising because you can adjust your routine.
Step 1: Use a bike.
An arm bike is a cardiovascular exercise machine that looks like a stationary bike but the pedals are for your hands.Arm bikes come in a variety of styles, from ones that you can place on a table or desk, to arm bikes that include a seat and resistance levels.To use an arm bike, sit down, put your hands in the pedals, and move your arms back and forth.
Step 2: Throw some punches.
If you have a broken leg, you can still punch.Shadowboxing is a great cardiovascular exercise.If you want to shadowbox, sit in a chair and clench your fists.Then, punch the air in front of you.You can continue to throw punches for as long as you want.You can divide your shadowboxing workouts into three 10 minute segments.You should include various types of punches in your workout.You can throw punches straight ahead of you called jabs, bend your arm in the shape of an "L" and throw a hook punch, or come up from below and deliver an uppercut.
Step 3: Take a walk on crutches.
You may have been told to use crutches if you have a broken foot.You can walk on your crutches using a three-point method, which is when you place the crutches about six to 12 inches in front of you and use your good foot to step into that position.The weight of your body should be supported by your hands.Don't put your body weight on your armpits.Do not put too much pressure on your broken foot.For a few minutes per hour, try to walk around in your home.When you start feeling better, you might want to go around the block a couple of times a day.
Step 4: You can do a push-up variation.
Push-ups are a great way to build upper body strength and you may be able to do them with some slight modifications.Push-ups can be done on your knees or standing on one leg.Push-ups can be done by placing your hands on a counter or chair.Make sure you don't put pressure on the injured foot by removing it from the ground.
Step 5: Rings can be used to exercise.
A set of ring rows, also called reverse push ups, can be used if you can't get to the gym.Hold the rings with your arms.Pull your arms up and the rings will reach your chest.Allow your foot to rest on the good leg as you use the rings.If your feet don't hit the ground, you can do pull-ups using rings.Allow yourself to return to the floor gently by keeping your knees bent.
Step 6: A bench press is done with a dumbbell.
Lie on a bench.Hold your arms out at the right angles to your body.Lift up and lock your chest.Slowly bring the weights back to your chest.The injured foot should be on a pillow or extended.The exercise works on the shoulders and arms.The amount of weight you are comfortable with.
Step 7: While sitting, do the one-arm shoulder press.
Sit down with your back straight after choosing your weight.Lift straight up with your elbow bent.This works on the chest and shoulders.
Step 8: Try an upright dumbbell row.
Pick an amount of weight that is easy to lift.You should sit down with your back straight.If you want the weights to end up at your armpits, begin with your arms by your sides.This works on thetraps.
Step 9: Do bicep raises.
Pick your weights by sitting down with your back straight.If you want your palms to face inward, begin with your arms by your sides.Lift out and up, turning the palms outward so that the weights end up at shoulder height.On an incline, you can do these as well.
Step 10: Discuss your desire to continue working out with your doctor.
If you need to stay off of your foot for a few weeks for an exercise routine, ask your doctor.Let your physician know if you experience pain or swelling.Make sure you get any checkup your doctor recommends.
Step 11: Work with a therapist.
It's a good idea to do physical therapy because it can help with your recovery.A physical therapist can help you develop an at- home exercise routine that is appropriate for your injury.
Step 12: As per instructions, wear special foot gear.
It will take at least a few weeks for the bones in your foot to connect.To help keep your foot immobile, you may need a brace or boot.If you have been told to wear this, make sure you do it.Don't stop wearing the foot gear until your doctor says it's okay.