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how to still train with foot injury?
Could anyone give any advice on how I can still continue training while working through a foot injury? I’m very new to pole, I started only a few months ago and unfortunately have had to stop my training due to really awful foot pain in the ball of the foot. I am currently in physical therapy for this injury, and I can’t really do any pole walks/wear heels, do anything that puts my foot in excessive plantar flexion/weight bearing things for a while.
I really don’t want to lose my upper body strength while I heal. Are there any programs on here that are suitable for this? Any advice greatly appreciated 🙂
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6 Replies
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Oh no! Sending healing vibes your way. Sounds like you might be dealing with plantar fasciitis? I’ve had my share of foot injuries, I like to break toes lol and here’s what I’ve done for training while my foot was injured. Flexibility work, strength training (avoiding the foot) and floor work is another good option.
Here’s the floor work link https://www.studioveena.com/categories/floor-work/
Here’s where you’ll find all kinds of routines you can do for both strength and flexibility https://www.studioveena.com/categories/routines-strength-and-stretch/ I would say most of these can be modified by getting on your knees or sitting in a chair if there’s something that requires standing. You can ask me more mods on any routine you find interesting. Just leave a comment on it for me.
The 30 day flexy program could probably work for you if you want a program https://www.studioveena.com/categories/30-day-flexy/
Chair dance is another option https://www.studioveena.com/categories/chair/
Oh also the VIP core strength week long plan is a good one too https://www.studioveena.com/tutorial/week-6-core-strength-no-pole-needed-1151/
Please reach out if you have any questions.
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Thank you for such a helpful response! I have hypermobility and I seem to get injured quite often. I think I will take your advice and try to learn some floor work while build my strength back up. I noticed after I got my pleasers, my foot started hurting really badly and my ankles were super wobbly trying to do anything in them. My PT is helping a bit so far.
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I’m hypermobile too and it’s never been an issue for me until last year. I recently realized that I’m going through perimenopause, I’m 47. I did some digging and found out that the same hormone relaxin that affects our joints during pregnancy, can flare up in hypermobile women during this time. I’ve hurt my ankle doing yoga on the beach! I fell out of a pole move for the first time ever because my shoulder partially dislocated. I’ve been wanting to address this with women but can’t find any information as to how to improve it. Other than wait until you hit menopause, then it gets better. lol
Once you’re cleared by your PT the heels program would be a good option for you. We do all kinds of work to strengthen the feet.
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Wow, it sounds like you can definitely relate to the frustration! Funny that you mention relaxin – I’m a massage therapist, and I had a postpartum client come in yesterday for a massage.. She told me she kept dislocating her ribs and was having all sorts of pain in her hips since giving birth. All of her joints had a crazy amount of range of motion that she said was not the case before getting pregnant. There is such a lack of research on chronic conditions that mainly affect women – I hope this changes and I hope you’re right about menopause bringing some relief.
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Oh and I did take a look at the heels program – it looks like just the thing I need to do, once my PT oks it haha
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Yes! I had to be careful during and a bit after pregnancy because my joints were all loosy goosy!
I had a lot of fun creating the heels program. 💜
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