Joseph Jones enjoyed running 3 to 5 miles a week until a terrible pain in his left heel prompted him to seek treatment. His orthopedist diagnosed a bone spur, and Jones, a 46-year-old based in the of the District of Columbia, underwent bone spur removal surgery. For nine weeks, he wore a large boot on his left foot and followed his doctor’s orders to put as little weight on it as possible.
“I’d always been pretty active, running, playing tennis and basketball,” Jones says. “It’s always been an important part of my life. Being out of commission so long was difficult.” For the three weeks that he wore a boot before his surgery, Jones walked gingerly, stretched, lifted small hand-held weights while seated and did sit-ups. He rested for two weeks after the operation to let the incision heal. Post-surgery, Jones continued to lift small weights while sitting and did light stretching exercises his physical therapist taught him. “I was looking to just stay active, for a form of exercise I could do in place of being able to walk or run,” Jones says. Since undergoing the surgery in October 2016, he’s now running regularly again — without pain.
The activity helped him mentally, Jones says. “Completing the exercises gave me the chance to not focus on my injury and helped maintain a continuum of contributing to good health while I was healing,” he says.
Finding ways to remain physically active is a challenge for people who suffer from serious injuries and find their movement temporarily restricted because they have to wear an immobilizing boot, knee brace, wrist or arm cast or must use crutches. Using such devices while recovering from an injury can affect your ability to remain physically fit as well as your mental outlook, says Susan Esposito, a physical therapist and senior director of quality assurance at Fox Rehabilitation, a medical group based in Cherry Hill, New Jersey.
[See: 5 Common Running Injuries and How to Heal Them.]
If you’re used to being active, “your mind will crave exercise, [and] it will still want endorphins released by physical activity, which promote a sense of well-being,” she says. “To meet that need, you have to figure out alternative exercises. If you’re recovering from an injury, you may not be able to use your arms or legs as usual and run or compete on the basketball or tennis court, but there’s many things you can do. It’s important to stay active to keep your muscles engaged and to maintain strength in your core.”
Here are some coping strategies if you’ve been sidelined by an injury:
Obtain Medical Advice and Prepare Yourself Mentally
Get your doctor or physical therapist’s opinion. Before you launch your own revised workout routine, ask your physician or physical therapist what kinds of exercises are safe, says Anne Biala, clinical compliance manager for Athletico Physical Therapy in the Chicago area. “First and foremost with any injury, consult with your physician,” Biala says. “If you’re in physical therapy, listen to your physical therapist.” Your doctor and physical therapist can help you understand the extent of your physical limitations and what activities you can safely do, she says. You can increase your level of activity as you recover.
Reset your goals and expectations. If you revel in being physically active, taking time off from your favorite sport or exercise can be a real downer, Biala says. Accept that you won’t be able to engage in it for a while, and keep in mind the situation is temporary, she says. Recalibrate your fitness goals, and focus on incremental progress. “Instead of aiming to lose weight in two months, set a goal of maintaining your weight during that time,” she says. “Focus on small victories, like weaning yourself off crutches or a cane.”
Consider yoga. Practicing yoga can help with pain management, says Steffany Moonaz, a certified yoga therapist and director of clinical and academic research at Maryland University of Integrative Health. Breathing exercises and relaxation practices can alter pain processing, while the mindfulness of yoga can help you be more aware of pain and what exacerbates or alleviates it, she says. While not every type of yoga would be appropriate for someone who’s wearing a cast on his or her foot or arm, there are alternatives. For example, chair yoga, which helps some arthritis sufferers manage their pain, could be an option. Some chair classes use the chair as a prop, while others are entirely seated. Contact the teacher or facility in advance to find out whether the class would be appropriate given your specific limitations. There are even yoga practices that can be done lying in bed or in a pool to help maintain mobility and reduce stiffness without weight-bearing, Moonaz says. A yoga therapist can develop a specialized plan for you, in collaboration with your other care providers.
[See: Here’s How People in 8 Other Countries Stay Healthy.]
If Your Foot, Ankle, Knee or Leg Is Immobilized
Exercise while sitting or lying down. Doing exercises while seated can be a good option if you’re recovering from a serious foot, ankle, knee or leg injury and can’t put any or much weight on your foot, Biala says. Such exercises can help you keep your upper body strong during your recovery period. For example, as Jones did, you can sit at home or in the gym and lift small hand-held weights. You can also work out your legs while lying down in a supine position, Biala says. For instance, try leg lifts while lying on your back or on your side. Using a medical pedal exerciser is another option, Esposito says. You can place this device, which resembles the pedals of a bicycle, on a table and use the pedals to exercise your arms, which helps keep them toned and strong. Different versions of this kind of equipment can be purchased online for about $15 to $37 per device. Also, many gyms have machines known as ergometers, which allow you to use levers or pedals while sitting or standing to work out your upper body.
Try using resistance bands. Resistance bands can be a helpful exercise tool if you have to stay off your feet, Esposito says. These resemble large, thin rubber bands, and they can be used in an array of ways. For example, while sitting or standing, you could wrap a resistance band around a doorknob and pull both ends back in a rowing motion, she says. Your physical therapist can provide resistance bands and show you how to use them. They’re also available for purchase online in packs of five for about $10 to $22. Depending on the extent of your injury, you might also use a stationary bicycle or an elliptical machine to get in a cardio workout, Esposito suggests.
Exercise your legs. Isometric exercises are another option, says Dr. Luga Podesta, a sports medicine and regenerative orthopedic specialist at Bluetail Medical Group in Naples, Florida. While sitting, for instance, you can straighten your leg in the air and hold it for 15 to 20 seconds, which helps maintain muscle tone. “Repeat the exercise several times a day,” Podesta says. “This can help maintain muscle tone and prevent muscle atrophy.”
When Your Hand, Wrist or Arm Is in a Cast
Use gym equipment. Provided you can maintain your balance, walking and working out on a treadmill or elliptical machine are all good options that shouldn’t put your injured arm at risk, says Nick Peppes, a physical therapist at Atlantic Health System’s Atlantic Sports Health, based in Morristown, New Jersey. You could also try a spin class, which provides an intense cycling workout.
Remember to stretch. If your cast stops below your elbow, stretch your arms above your head, hold the pose for five seconds and bring it down; repeat the motion four more times. This could help maintain muscle tone and prevent swelling and stiffness, Podesta says.
[See: 9 ways to Exercise in the Poor Beyond Swimming.]
Give aquatic exercises a try. Depending on the severity of your injury and whether you can take your cast off or if it’s waterproof, swimming could be a good option, Esposito says. If you can’t swim, you could still get into the pool and do an array of exercises, such as walking or doing leg raises.
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How to Stay Active When Your Foot, Arm or Leg Is in a Cast originally appeared on usnews.com
