I share some tips on how to maintain your fitness and activity levels even with a broken toe.
Hello friends! How are you and how was the weekend? It was great here. The pilot was originally scheduled to go on a week-long trip on Mother’s Day, and while he was driving to the airport, his flight got cancelled! Eventually he was able to stay home, which was a gift in itself.
We had a lovely brunch at Hacienda del Sol with mother and nana, left plants for my grandmother and stepmom, and then had an amazing family dinner + swim at madres. I hope my friends who were celebrating have a great Mother’s Day! Mother’s Day can also be a difficult day for many, for various reasons, so if it hasn’t been your favorite day, I send you a big hug and hold you in my heart.
How to train with a broken finger
For today’s post, I wanted to talk about something I’ve been through too many times: working out with a broken toe. I broke my little toe on my right foot countless times—the rider said at this point, they should just amputate it—and for the first time ever I broke my left little toe. It’s been exactly two and a half weeks and I was running around the house packing things to film the Fit Team videos. Courses in living room and WHACK. I hit my foot between the wooden leg of the chair and immediately fell to the floor, moaning in agony.
Usually when I stub a toe, it’s a few swear words and I get on with my life, but this one. Oh. I knew I really hurt him. I lay on the floor writhing in pain for at least five minutes. Then, I used pure adrenaline to film the 6 Fit Team workout tutorials (wow!), it throbbed all night and the next morning my foot was completely bruised and swollen. Did I get it right.
Because my foot was alarmingly purple and swollen and in so much pain, I actually went to urgent care to see if I had really damaged anything. (Usually I know a toe is broken, dude just fix it and let it heal.) They wanted to x-ray and sure enough: oblique fracture. The treatment doesn’t change and they just record it, so that’s my lot for at least another 2 weeks.
The good news is the doctor said I can exercise as long as I feel good. I can’t flex my toes hard (no lunges and definitely no high impact) but I was surprised to see that I can still do A LOT even with a broken toe.
In today’s post, I’m going to share some ideas and some of the things I’ve done! A broken toe doesn’t have to sideline your fitness goals. With a little creativity and a few tweaks, you can stay active and keep that body moving.
Talk to your doctor and make sure you can exercise
First things first, safety always comes first. Be sure to consult your doctor before attempting any new exercises or modifications, especially when dealing with an injury. They will be able to provide personalized advice based on the severity and specific circumstances of your broken toe.
Exercises you can do with a broken finger
Tips and exercises that can help you maintain your fitness levels while allowing your big toe to heal:
Low Impact Cardio:
While high-impact activities like running or jumping might be off the table for a while, there are plenty of low-impact alternatives to keep your heart rate up. Swimming, biking, or using an elliptical machine are excellent options that minimize the stress on the injured big toe. I was able to ride the Peloton—I had to sit for the first couple of weeks—and I embraced the rowing machine, too. (More on this in a future post!)
Embrace Strength Training:
Focus on exercises that don’t put pressure directly on your toes. Seated or supine exercises such as dumbbell presses, seated rows, pecs, and stability ball hamstring curls can help you maintain strength without aggravating the big toe. Incorporating resistance bands and bodyweight exercises like squats, planks, and modified pushups can also be effective. (Just be careful of the pressure on the toe. For planks, I keep the injured foot tucked under instead of pressing on the toes.)
Core and stability exercises:
A broken toe doesn’t mean you have to neglect your core and balance work. In fact, now is the perfect time to hone these skills! Try standing on one leg (the uninjured one!) while doing exercises like biceps or shoulder presses. You can also explore yoga or Pilates routines specifically designed for balance and stability. I feel that Pilates is one of the best workouts for broken toes, as you can do many of the exercises on the mat and with no pressure on your toes. Sculpt Society is still a favorite; I just opt for strength workouts instead of dance cardio.
Edit your favorite workouts:
If you’re a fan of group fitness classes or home workout videos, don’t worry. Most workouts can be adapted to accommodate a broken toe. For example, if you’re doing a cardio kickboxing routine, focus on upper-body strikes and kicks, keeping your feet firmly planted on the ground. In strength-based workouts, replace exercises that put stress on the big toe with similar movements that target the same muscle groups. If you take group fitness classes, tell the instructor your toe is broken; they usually provide large changes. I skipped the cardio day at F45, but on strength days it was easy for me to tweak some of the moves as needed.
Don’t forget flexibility:
Stretching can be helpful in maintaining joint mobility and preventing muscle imbalances. Gentle stretching exercises like yoga or using a foam roller can help relieve tension in your muscles and promote overall well-being. Just be aware of any movements that may cause toe discomfort and avoid them until you are fully healed.
Remember it is temporary!
Remember, your broken toe might feel like a setback, but it’s only a temporary obstacle in your fitness journey. Listen to your body, take it slow, and give yourself permission to adjust and modify your workouts as needed.
Before you know it, you’ll be back to your normal routine, stronger and more determined than ever!
I hope these tips inspire you to stay active and continue pursuing your health and wellness goals, even with a broken toe. Remember, your fitness journey is about progress, not perfection. Take the opportunity to explore new exercises, challenge your body in different ways and embrace the power of adaptability. You have this.
Hope you have a great day and see you soon!
#work #broken #finger #Fitnessista