How behind will my injured foot put me??

Hey Guys!

   Daily I do a cardio and weight routiene. During my cardio I do the HIIT which includes 25 minutes on the treadmill 20 min on eliptical and 20 min on ski machiene then my 60 min strenght training. I just got to a point where I have reached a running speed (6.2) and I am extending my Intervals to 4 minutes running and 2 minutes walking. .... I was soo happy...untill...I twisted my ankle and injured my foot. Now the Dr says I cant run for three weeks. Im worried that I will have to start from scratch....;(. Any advice. Has any one ever had this happen to them before? Is there any other cadio activity that I can do to get the same results with out hurting my foot? 
Thanks in advance

Kay

can you swim?

I dont know how to swim :( but I like being in the pool..

Hey there I know how your feeling... Im just returning from a sprained ankle/foot. You have to start slow and if you start feeling pain then you need to stop, i actually hurt myself slightly again from going too hard too fast and had to take an extra week off.... So basically I had to stay completely out of the gym for 3-4 weeks and now 2 months later I am starting to get back to where I was...

Everyone is different though so maybe you can come back faster than me but basically you wont go back to stage 1 but it might put you back a little bit.

Most important thing is dont push it! You'll just do more harm than good, it isnt worth it.

Hope this helps....

I had to take a solid 3 weeks off running to heal my shin splints, and another 2 weeks of very little running, but cross-training has actually helped.  Swimming and rowing have helped the most, because they hurt the least.  While my running endurance has faltered a bit, I can now run faster easier because I have built up overall body strength.

Also I started with the bike and arc trainer( eliptical but better) to start slow, remember to do low impact activities, and my gym doesnt have one but the rowing machine is also good cardio and low impact.

rowing is as *zero* impact as swimming 

Original Post by kayb85:

I dont know how to swim :( but I like being in the pool..

 unless your actually swimming or doing water aerobics, being in the pool is an enjoyable but not a cardio activity ;)

 Ha,ha,ha...I guess not ..I did water aerobics yesterday that was fun but I didnt feel like I realy burned any calories..lol

Thanks for the advice and support peeps...I realy appreciate it . It makes me feel better that Im not the only one and I know what to expect.

I have a terrible ankle due to multiple sprains and often have to take time off from doing anything too physical including walking. However I'm able to hobble around at those times.

A sprain is not too bad if you know what to do to manage it. Wrap your ankle or tape it if you know how so you can minimize the range of motion and put some gentle pressure on it. Plop your self on the stationary bikes and set the seat at the highest point that allows you to almost full extend your leg without flexing the ankle (i.e. point the toe down towards the ground) you should be able to cycle a few KM and help heal the strain and keep in shape. While riding, try not to flex the ankle (allows more power to reach the peddles) and use the toe straps and lift the peddle while you push down on the other.

It will heal faster with moderate exercise than with rest alone. In addition, be sure to vigorously massage the sprain to help break up the calcium deposits that form on the tendons after injury.

Here is more info...the point is use the ankle and exercise it through the pain.

http://orthopedics.about.com/cs/sprainsstrain s/a/anklesprain_3.htm

Ok, a bike ride it is then. I will definately give that a try . Last time I rode a bike it brought my heart rate up pretty well so I think I can maintain calorie loss at least..doing that.It hurts so much more at night time I couldnt even walk to the bathroom a few minutes ago....I hope it goes away soon.

You mentioned that you didn't feel like the water aerobics burned many calories...

Of course, it all depends on how hard you are working, but remember being in the water you aren't sweating, so you might not realize just how demanding ti really is. 

But yeah, the bike is also a good way to get some cardio in. 

I sprained my foot really badly 3 weeks ago.  All I was able to do was the recumbent bike (not even the upright).  It was boring and my workouts lasted 30 - 40 minutes max.  Twice a week I did upper body weight training with my personal trainer.  We also used the time in week 3 to really watch my diet and get that fine tuned.  I was able to lose a couple pounds in the three weeks of doing this.

You won't lose too much performance if you keep active with the bike and walking.  You can't push yourself too much because you could make your injury a lot worse.  You didn't mention if you'd gotten an x-ray...I wouldn't do ANY workouts until ensuring that there's no broken bones.