Working out with a broken foot can be a challenge, but it doesn’t have to mean the end of your fitness routine. With the right modifications, you can still get an effective cardio workout and stay in shape.
From upper-body workouts to low-impact exercises and even water activities, there are plenty of ways to keep your heart rate up when you have an injured foot. So if you’re looking for ways to stay active with a broken foot, here is everything you need to know to get started.
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:
- Start in a high plank position with your hands slightly wider than shoulder-width apart.
- Make sure your broken foot is stabilized and safe
- Bend at the elbows and lower your body down until your chest touches the floor, then push back up.
- Make sure to keep your core and glutes tight throughout the exercise.
- 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:
- Start in the high plank position, making sure your feet are stabilized and safe.
- Engage your abdomen and glutes, then hold for 30 seconds.
- 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:
- Stand on one leg, making sure to keep your broken foot off the ground.
- 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.
- 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:
- Position yourself in the middle of the elliptical and make sure you’re comfortable.
- Start pedaling slowly, focusing on maintaining your form throughout the exercise.
- 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:
- Find a pool that’s deep enough for your body to be fully submerged.
- Begin by performing basic exercises such as squats, lunges and arm circles in the water.
- Focus on maintaining good form throughout the exercise and gradually increase the intensity as you become more comfortable with the movements.
- 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.
FAQs About Cardio with a Broken Foot
1. How long should I wait before doing cardio with a broken foot?
It is important to wait until your doctor has cleared you for exercise before attempting any kind of cardio. Depending on the severity of your injury, this can take anywhere from 4-8 weeks.
2. Can I run with a broken foot?
Running puts too much strain on the injured foot and could result in further injury, so it is best to avoid running with a broken foot. You can also check out our full guide on to run without pain.
3. Can I use crutches while doing cardio?
Yes, crutches can be very helpful when performing low-impact exercises such as walking or swimming. However, make sure that you are able to adequately support your weight and balance yourself before attempting any movements with them.
4. Is it safe to swim with a broken foot?
Swimming is a great way to get your heart rate up without putting too much strain on your body. Just make sure that you are using proper form, and gradually increasing the intensity as you become more comfortable in the water.
5. What exercises should I avoid when doing cardio with a broken foot?
It is best to avoid high-impact activities such as running or jumping when doing cardio with a broken foot.
6. What are some tips for staying motivated while recovering from a broken foot?
It can be difficult to stay motivated during recovery, but there are many ways to keep yourself motivated and engaged in your fitness goals! Make sure to set realistic goals for yourself, have access to inspiring content, and have a personal trainer who can help you stay on track.
Conclusion
In conclusion, it is possible to do cardio with a broken foot, as long as you are mindful of your body and adjust your workout according to your fitness level. Pushups, aqua jogging and planks are some low-impact exercises that can be done safely while keeping the weight off of your injured foot. Additionally, water workouts can be great for increasing intensity without putting strain on your broken foot.
With dedication and the guidance of a professional personal trainer who can help navigate your foot injury while meeting your fitness goals, you’ll soon be back in action
At Rx Fit, our team of mobile personal trainers in Austin, Texas can help you keep up with your fitness goals while recovering from a broken foot. Contact us today to get started!
