Running with a Broken Foot: The Ultimate Guide to Cardio Workouts

The Importance of Cardio with a Broken Foot

Cardio plays a vital role in any exercise routine. In addition to strengthening your cardiovascular system and improving your stamina, regular cardio exercise can help keep your bones strong and reduce stress levels. When you have a broken foot, it’s important to stay active in order to maintain your fitness level while allowing your injury to heal.

However, it’s important to remember that your body is likely dealing with more stress than usual. So, make sure to listen to it and take breaks when you need them and keep an eye out for exercise-related bruising. Also, consult with your physical therapist or personal trainer before starting any exercises.

3 Types of Cardio Workouts You Can Do With a Broken Foot

Here are three types of cardio workouts you can do with a broken foot:

Upper Body Cardio

Upper-body exercises can help you get a good workout without putting too much stress on your injured foot as it mostly uses your body weight. Popular exercises like push-ups and planks are great options, as they don’t require any movement of the feet and they build upper body strength. You can also use resistance bands to add a bit more intensity to your workout.

Here are three upper body cardio that you can implement into your exercise routine:

Pushups

In addition to understanding how to perform a push-up with shoulder injury, you can also carry out an exercise with a broken foot:

1. Start in a high plank position with your hands slightly wider than shoulder-width apart.
2. Make sure your broken foot is stabilized and safe
3. Bend at the elbows and lower your body down until your chest touches the floor, then push back up.
4. Make sure to keep your core and glutes tight throughout the exercise.
5. Repeat this exercise 20 times for 3 reps

Planks

Planks are like pushups but you don’t need to move. To perform a plank with a broken foot:

1. Start in the high plank position, making sure your feet are stabilized and safe.
2. Engage your abdomen and glutes, then hold for 30 seconds.
3. Rest for 10 seconds, then repeat two more times.

Battle Ropes

Battle ropes are lifting exercises to get your arms and core involved in the cardio workout. To perform battle ropes with a broken foot:

1. Stand on one leg, making sure to keep your broken foot off the ground.
2. Hold the rope handles firmly and alternate between raising them up and down quickly, focusing on your arm movements while engaging your core to build core strength.
3. Aim for one minute of rope slams, then rest for 30 seconds and repeat three times.

Low-Impact Cardio Workouts

Low-impact cardio exercises are an ideal way to get your heart rate up without putting too much strain on your broken foot. Examples include swimming, aqua jogging and elliptical.

These exercises are great because they allow you to work your whole body while keeping the weight off of your injured foot. However, make sure to adjust the resistance level according to your fitness level and take extra care not to put too much strain on it.

Swimming

Who doesn’t love a cool dip in the pool, especially as part of your morning exercise routine? Swimming is a great way to get your heart rate up without putting too much strain on your body.

To get started in the pool, simply choose a stroke that feels comfortable and focus on increasing your speed and intensity gradually over time. For example, you can start by doing 10 laps of freestyle swimming and then increase it to 20 laps when you feel ready.

Stationary Bike

The stationary bike is a great low-impact cardio exercise for people with broken feet. It’s easy to adjust the resistance so that it’s comfortable for you and there is less shock on the foot.

Make sure to use a good technique when cycling, keeping your back straight and engaging your core. As with any exercise, start slow and gradually increase the intensity of your cycling over time.

Elliptical

Elliptical machines are great for people with a broken foot, as they offer low-impact cardio benefits as well as strength training.

To get started on your Elliptigo:

1. Position yourself in the middle of the elliptical and make sure you’re comfortable.
2. Start pedaling slowly, focusing on maintaining your form throughout the exercise.
3. Increase the resistance and intensity gradually over time as you become stronger and more comfortable with the machine.

Water Workouts

For those who want to get their heart rate up without any impact on their broken foot, water workouts are a great option for strength training. These exercises involve using the natural resistance of the water to help you get a great cardio workout.

To get started:

1. Find a pool that’s deep enough for your body to be fully submerged.
2. Begin by performing basic exercises such as squats, lunges and arm circles in the water.
3. Focus on maintaining good form throughout the exercise and gradually increase the intensity as you become more comfortable with the movements.
4. For a more intense workout, try performing sprints or adding water weights to your routine.

Aqua Jogging

Aqua jogging is a low-impact way to get your heart rate up without putting too much strain on your body. All you need is a flotation device or a buoyancy belt and you’re good to go!

To get started, simply stand in the pool with your flotation device and start running in place. Focus on keeping your movements slow and deliberate to ensure that you’re not overworking your body.

These are just a few of the many cardio exercises that can be done safely and effectively with a broken foot. Whichever one you choose, make sure to modify it according to your fitness level and be mindful of any pain or discomfort you may feel. With the right attitude and a bit of dedication, you’ll soon be back to your regular fitness routine.