Athletes don’t like injuries that force them to sit down and limit their activities. Few things are more frustrating than having to put your training for the next fun race in the Phoenix area on hold, or to sit out several practices for your school baseball team. When you have a stress fracture, though, resting it properly so it heals is very important. Still, you shouldn’t worry about falling out of shape. You can do some exercises with stress fractures to stay fit and be active without putting your lower limbs at risk.
A stress fracture is a small crack in a weight-supporting bone. Typically, they’re an overuse injury in your lower limbs, which is why they are so common with sports and running. Repetitive hard impacts take their toll over time. Once you have a stress fracture, you have to stop all hard impact activities. This means no running, jumping, or sports. Depending on where the fracture is, you might even have to wear a cast or a special boot for a time to keep the foot stable enough to heal.
Certain exercises don’t put too much pressure on your feet, however, which can make them safe, alternative ways to stay in shape, even when you’re sidelined. Here are a few safe exercises with stress fractures you could try:
- Deep water running – Wear a floatation device and “run” using proper form while floating in deep water. This works your running muscles and promotes cardiovascular conditioning.
- Swimming – Try swimming laps of various strokes. This works your cardiovascular and muscular systems as well.
- Stretching – Many athletes normally neglect stretching in favor of other exercises. Take the time while you’re injured to safely stretch tight muscles and improve your range of motion.
- Weight-lifting – Many weight lifting techniques don’t require pressure on your feet. This builds strength and keeps you fit.
These methods of cross-training help work your body in other ways without putting excess pressure on the bones in your feet. This way you can continue to exercise and stay fit without slowing down your own recovery. Our team at Advanced Foot & Ankle Specialists of Arizona can help you put together a plan for exercises with stress fractures. Make an appointment with us online today. You can also call or fax us: call (480) 963-9000 and fax (480) 963-0375 for Chandler, or call (480) 981-1800 and fax (480) 981-0229 for Gilbert.
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