So I recently sprained my ankle and have been having trouble walking, so I pondered the idea, what can I workout without hurting my ankle? Obviously I can not go on the tredmil or jump around, so this is what I did with my injured leg.
- bike 40 minutes
- hang snatches (see Bob Harper Women's workout from previous post)
- military press
- bicep curl
- crunches
- leg lifts
- back extensions
- calf raises (light weight more reps to strengthen the now weak muscles)
I chose to do the bike because my ankle would not have to bend or twist and I did not put my weight into it. If something like that still makes your injury hurt, then try something else, like swimming.
For an arm or shoulder injury I recommend a workout similar to this.
- treadmill, running or bike for 30 minutes
- squats without weight 45 reps
- crunches 35 reps
- back extensions/supermans 35 rep
- leg lifts 25 reps
- wall sits 2 minutes
- lung jumps (see Bob Harper Women's workout from previous post)
See, even injury can not stop you now! Make sure to ice, compress, rest and elevate (above your heart) your injury after your workout to ensure optimal recovery. <3
