Blown a Tire? How to Stay Active (and safe) When Injured
by Dr. Randy
Well I have done it to myself (again). I was playing a game of basketball and twisted my ankle. I want to tell you it is because of my incredible vertical leaping ability that this happened but in actuality I believe I tripped over my own feet (laugh if you want). I stated last month I was trying different things to get to my goal weight. I was playing more basketball and doing P90X on a regular basis. So, what now? I don’t want to lose everything that I have gained up to this point because of this injury.
Well, sometimes you have to get creative but still remain safe when you are injured. I talked to my physician about different activities and exercises that I could perform. He gave me the go ahead as long as the activity did not cause pain. You are not going to be able to do everything you want but you can still do a lot of different things and maybe you will find something you like and add to your regular physical activity routine after you get back healthy.
I am going to try swimming. No, I am not going to be swimming laps (I tried and it hurts), I am going to be doing different exercises in the deep end of the pool. I will be running, jumping jacks, abdominal work, cycling all with the aid of a flotation device and then treading water without the device. If you have never tried a pool workout, I challenge you to do so. It is a great workout and can really get the heart pumping. I will still be going to the workout facility to lift weights but I will have to modify that routine. All seated or laying down and few leg exercises, I will add hitting a punching bag while seated to work my arms, back and core (good cardio as well).
Always be safe with an injury. If something causes you pain stop!!! You can make is worse if you continue to push it and that can put you out for an extended period of time. None of these exercises cause me pain, the ones that did I cut out. Don’t let an injury stop you completely (unless a physician tells you so!!!!), make some changes that allow you to stay as active as possible. If you have concerns or questions, ask a trained profession or your physician.
What I will miss is being outside but I hope that this ankle will heal quickly and allow me back on my feet and too my normal routine soon. Besides did we skip the month of June? We go from 70 degree weather into the 90s. I don’t get it.
Make the most of the day you are given.
Randall J. Bergman, Ph.D.
Department of Health, Physical Education and Recreation
Missouri Western State University