4 Cardio Workouts You Can Do With An Injured Leg

By Drew Heideman, PT, ATC

Wa4 Cardio Workouts You Can Do with an Injured Leg

The most common question is, “When can I run again?” Maintaining cardio fitness during recovery from a leg injury can be challenging. But there are ways if you’re willing to adapt.  There are 4 Cardio workouts you can do with an injured leg.  These exercises can help in your recovery.

 

Effective Cardio Workouts for Injured Leg

Staying active, even with an injured leg, is crucial for overall health and fast recovery. Here are 4 cardio workouts you can do with an injured leg that can keep your heart pumping without aggravating your condition. Remember to consult your doctor or a trained professional before starting any new exercise regimen.

1. Swimming and Water Aerobics

The Zero-Gravity Workout of Water

When it comes to cardio leg exercises, water can be your best ally. Swimming and water aerobics provide a near weightless environment, reducing stress on your injured leg while allowing you to engage in cardio and legs workout. This is an excellent exercise with a broken foot.

• The Healing Power of Water: The buoyancy of water makes swimming and water aerobics ideal cardio exercises for legs, especially those with injuries. You can exercise without putting extra pressure on your leg, which can help in speeding up recovery. This is a beneficial broken foot workout.
• Strokes to Try: From breaststroke to backstroke, there are various swimming styles you can try. Each stroke engages different muscle groups, ensuring a full cardio leg workout.
• Water Aerobics for Upper Body: Water aerobics exercises, particularly those focusing on the upper body, can provide a robust cardio workout without straining your leg, making it an effective workout with a broken foot.

Water exercises are a great way to perform cardio exercises with minimal weight through the leg.  Therefore, it is helpful not to place all of your body weight through the injured leg. Swimming can help with arthritis pain in the hips, knees, and ankles. The water provides resistance, which can help to build strength in the legs.  Maintaining movement or walking in a pool can increase cardio fitness.

ActivArmor

With a fractured or broken bone, water exercises can be limited if the leg is in a cast. There are now cast options that allow water exercises. ActivArmor is a new custom casting option that is made out of hard ABS plastic. Activarmor is a custom-fit cast made with 3D printing. This new casting technology is only available at JOI on the East Coast. ActivArmor is available at JOI San Marco and JOI Baptist South locations.

 

 

 

 

 

 

 

2. Stationary Bike

A stationary bike can be a great cardio solution if you have a leg injury. With proper setup and use, it can provide an effective cardio leg exercises without further injuring your leg. This is a suitable exercise for those looking for workouts with a broken foot.

• Cardio: The stationary bike is a low-impact tool that allows for effective cardio leg workouts. By adjusting the resistance, you can customize your workout according to your comfort level. This can be a good broken foot exercise for those with leg injuries.
• Proper Setup and Form: It’s essential to set up the bike correctly and maintain proper form to prevent further injury. Make sure the seat is at a height that allows a slight bend in your knee when the pedal is at its lowest point. This ensures a safe workout with a broken foot.
• Interval Training: For maximum benefits, try interval training on your stationary bike. Alternating between high and low intensity can help improve cardiovascular fitness efficiently. This is an excellent cardio leg exercise for those with injuries.

The bike is a low-impact way to increase cardio fitness.  If you can bend the knees and hips, you can probably ride a stationary bike.  It is possible to ride with a cast or splint on the ankle or foot, but the ride may be slower.

You can adjust the resistance of stationary bikes.  Therefore, this can really challenge the cardio system and provide an effective workout. Try using earbuds, watching a movie, or listening to music.

3. Yoga and Pilates

Yoga and Pilates can be effective workouts for individuals with leg injuries. Both practices focus on core strength and stability, which can help compensate for limited leg mobility. This is a great way to perform cardio exercises for legs, even with a broken foot.

• Modified Yoga Poses: There are several yoga poses that can have modifications to accommodate a leg injury. These poses can help maintain flexibility and strength in your upper body and unaffected leg. They offer a safe and effective broken foot workout.
• Pilates for Core Strength: Pilates exercises are known for improving core strength and stability. A strong core can help maintain balance and prevent falls, especially when one leg is injured. This is a great cardio and legs workout for those looking for exercises with a broken foot.
• Alignment and Breath Control: Proper alignment and breath control are essential in yoga and Pilates. These elements ensure you are getting the most out of your workout while preventing further injury. These practices offer beneficial workouts with a broken foot.

• Modified Yoga Poses: Modifications can take place with several yoga poses to accommodate a leg injury. These poses can help maintain flexibility and strength in your upper body and unaffected leg. They offer a safe and effective broken foot workout.
• Pilates for Core Strength: Pilates exercises are known for improving core strength and stability. A strong core can help maintain balance and prevent falls, especially when one leg is injured. This is a great cardio and legs workout for those looking for exercises with a broken foot.
• Alignment and Breath Control: Proper alignment and breath control are essential in yoga and Pilates. These elements ensure you are getting the most out of your workout while preventing further injury. These practices offer beneficial workouts with a broken foot.

I know it important to find a skilled Yoga or Pilates instructor to help with the modifications. Therefore, this will help ensure a strong cardio workout as well as the typical benefits from Pilates and Yoga.

4. High-Intensity Training

The final exercise is high-intensity training. High-intensity training or HIT training involves quick movement through various exercises to increase all aspects of fitness. This may include bodyweight resistance exercises, weightlifting, running drills, and agility training. As a result of your injury, you should limit your running and agility drills.  Many resistance and lifting exercises can be done with no weight through the leg that has an injury.

• Low-Impact HIIT: Not all HIIT exercises are high-impact. There are several low-impact exercises that can raise your heart rate and provide a rigorous cardio leg work out without stressing your injured leg. This is an effective workout with a broken foot.
• Cardiovascular Benefits: HIIT workouts have excellent cardiovascular benefits. They can improve heart health, increase metabolism and aid in faster calorie burning.
• Safety First: It’s crucial to take necessary precautions when engaging in high-intensity workouts. Always warm up before starting, listen to your body, and modify exercises as needed. This ensures a safe and effective cardio leg workout.

In my experience, a skilled trainer or therapist can help to modify exercises to allow for effective cardiovascular exercises. In conclusion, I recommend that these 4 Cardio workouts that you can use with a leg injury.  Therefore, please consult a medical professional to ensure you can return to sport.

Related Articles: Choosing the correct running shoes and Concentric vs Eccentric Exercises.

JOI and JOI Rehab

JOI Physicians are Northeast Florida’s most respected orthopedic practice.  We continue to offer online new patient appointments. This is another option to make it more convenient to make new patient appointments with less phone hold times. Follow the link below to select your JOI MD and schedule online.

Finally, you can still call 904-JOI-2000 to make new patient JOI Physician Appointments.

New to JOI, you can now make and cancel physician follow-up visits on the JOI Patient Portal. 

By: Drew Heideman, PT, ATC