Strength exercises for running - without weight bearing foot flexion!

[linda9389]

So I'm sitting on the IC (having been here for 3 weeks, I'm feeling mighty sorry for myself) with an as yet undiagnosed foot injury - maybe tendonitis, maybe a stress fracture. I'm now 'in the system' to see someone but it could take 6-8 weeks so I need to make a concerted effort keep up some strength work.

At the moment weight bearing where I flex my foot or move it just wrong causes pain, and I really want to avoid that in case it's a stress fracture. This means lots of exercises are off the table (yay!) or at the very least need to be modified (e.g. planks and push ups on knees rather than feet). So, I wondered if anyone has any suggestions? on the basis that if you put the effort in to make a suggestion, the least I can do is put in the effort and try it out

So for starters I've got planks (on knees), push ups (on knees), clams, side leg lifts, bridges (heels raised onto a couch or step). Between strength work I will cycle too (although the weather looks pretty meh next week).

Any more suggestions for an indoor home workout so I can keep it interesting? TIA

[Realfoodieclub]

Because you have an injury I am concerned about suggesting something that might make it worse, saying that have a little look at these and see if they are any use to you, you are very good at knowing yourself so evaluate what you can work with out of these for yourself.

nhs.uk/Livewell/fitness/Doc....

And general ones to have a look through.

nhs.uk/live-well/exercise/g...

Take care and look after yourself

Rfc x

[linda9389 in reply to Realfoodieclub]

Thanks. I'll take a look through those. I won't try anything that I'm not 100% sure won't put any more stress on it - I'm desperate for it to heal and just want to work whatever else I can 🤣. Trouble is I'm rubbish at motivating myself with this sort of stuff- hence the appeal for ideas 😀

[UnfitNoMore]

I’d go with some seated cardio to keep the fitness level up, and some upper body strengthening, again seated as it’s an area lots of runners neglect. As per above and your replies any leg work has to be 100% safe for you.

[linda9389 in reply to UnfitNoMore]

I didn't know it was a thing! Google gave all sorts of ideas. Some of the leg work I won't risk, but there were lots of other things to try 🙂

[LittleNell83]

Hi Linda, I am sorry to hear this. I would recommend seated exercises but also you can do strengthening exercises on your back. When I injured me knee I did running motions lieing on my back, legs in the air. Lieing on my side I had to do ankle circles, hip extensions and raises. The movement had to be controlled and steady.

Good luck with everything x

[linda9389 in reply to LittleNell83]

Thanks for those ideas. It's just a matter if time ... I'm not patient but this one has made me very cautious, in a different league to previous varied niggles! Hope all is well with you 🙂

[LittleNell83 in reply to linda9389]

Working on getting fitness back up. Spent yesterday at Box Hill, the Salomon Trail running day. Good fun but those ascents the sweeper was brilliant with the two of us who were last and I got some tips to help with hills.

Hope you get there soon. I know how hard injuries can be, and the patience needed xx

[linda9389 in reply to LittleNell83]

Gosh hills are scary! Well done you. Good to hear you're back out there.

[linda9389]

Thanks fir the reply. Not sure I can afford a skilled instructor though - I'd be putting my money into private medical first I think to speed up a definite diagnosis 😀.

[Equi-geek]

Hi Linda! I’m rubbish at exercises too! Wondered if a Swiss ball might help: perhaps work on core strength? There are two exercises in RW this month... 1) kneel facing the ball with forearms resting on it and clasped hands, roll the ball forward and back. 2) the pike: press-up position with shins on the ball, roll it towards your arms by lifting your backside up into ‘pike’ position, then roll it back. Get well soon 🤞🏻

[linda9389 in reply to Equi-geek]

Sounds good. I do have my daughter's swiss ball so can add those in. Thank you 🙂