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Suggestions for keeping up strength during injury recovery?
I figured that this would be exactly the kind of place to ask my fellow pole enthusiasts for suggestions.
I broke my toe 4 weeks ago, and the ER doctor originally told me it would take about 4 weeks to heal. Unfortunately, a follow-up visit to a doctor revealed that while the bone takes 4 weeks to heal, all the muscle damage around the toe means another 6-8 weeks before I’m allowed back on the pole :'(
This is driving me nuts as, just prior to the injury, I’d managed to push past a major progress plateau and really start reaping the benefits of doing pole every other day! I’m scared that when I finally am able to get back on the pole in 6-8 weeks, I’ll have lost all of that progress and I’ll be extra weak from being unable to practice (I tried getting back on the pole last week, and flexing my foot hurts too much to hold well while doing many inverted things).
Do people here have suggestions for exercises that I can do to try and maintain strength while I’m off the pole? I don’t have access to gym equipment, and I can’t use my own pole right now because I am currently on the road. Here are the things I can’t really do on my broken toe right now:– Bear weight on flexed foot (example: straight pushup position)
– Absorb impact with busted foot (example: running, lunges etc)
– Stand for long periods of time on busted footI’ve resorted to flexibility exercises and crunches, but perhaps folks here have some suggestions to broaden my sad little exercise routine?
Thanks in advance!
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5 Replies
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I’ve broken a toe and severely injured (tore) the ligaments in my foot on the pinky toe side. I felt and heard a pop is was terrible! blah! Took FOREVER for both injuries to feel better, the toe break was significantly faster, just takes time to actually stop hurting.
If you can by a set of resistance bands there’s a lot you can do on the road with those. I focused on building my upper body strength at the time of my ligament tears. Can can maybe find a pack of bands at Target or any sporting goods store, I bought mine on amazon and they have held up super well. Here they are http://www.amazon.com/Black-Mountain-Products-Resistance-Exercise/dp/7245456313/ref=sr_1_1?s=sports-and-fitness&ie=UTF8&qid=1440107438&sr=1-1&keywords=resistance+bands
Also once your foot isn’t as painful start working on the foot exercises here, they will help rehab the poor piggy! https://www.studioveena.com/lessons/view/4e316bf4-9398-4008-9184-6d820ac37250 https://www.studioveena.com/lessons/view/4e297a2a-3fe0-4503-bc25-2a430ac37250
https://www.studioveena.com/lessons/view/50c8ace5-5db0-439e-828c-6a350ac37250 -
Thank you so much for the suggestions! I picked up an exercise band after work last night and am looking forward to trying it.
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Have you tried to do bicep curls with the exercise band? Put your good foot in the middle of the band and hold the band with your hand then raise your hand.. Or you could use your thighs instead of your foot..just make sure you use the resistance you need..
You can also with the band put your arms straight out in front of you and then to the side like doing a wide row but without the pole.. -
I wanted to suggest that cause you said you didn’t want to lose strength, upper body exercise is important to.
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I did a resistance band Pilates workout off YouTube the other day that was mostly done lying down. http://youtu.be/VsvKYTV_CBE It uses bands and a door anchor.
I also have a set of black mountain bands and they work great and are perfect for travel.
Good luck!
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