Here we discuss a real life example of how you may continue to exercise while in a moon boot managing an ankle injury.
Exercising while dealing with an injury can seem like the last thing you feel like doing. Especially if you are stuck in a Moon Boot! However, there are many ways you can continue to exercise while staying off the injured foot.
Below is a real life example of how an exercise program has been modified to ensure ongoing strength progressions, while minimising atrophy or muscle wastage through the effected lower limb.
Angela has been training at Bloom Allied Health with her Exercise Physiologist for a long time and has been making solid strength improvements during this time. Training goals include a whole body approach with the aim of improving strength, bone density and reducing the risk of developing chronic health conditions.
Unfortunately Angela sustained an ankle injury that required her to be placed in a Moon Boot for up 2 months. Initially, she thought she may not be able to continue training during this time, however with the help of her Exercise Physiologist we were able to continue with her training goals successfully.
What did her original program look like?
- Double Leg Gluteal Bridges
- Clams
- Lat Pulldown
- Leg Press
- 1/2 Kneeling Landmine Press
- Deadlift
What does it look like now?
- Isometric Clams
- Lat Pulldown
- Single Leg Hamstring Curl
- Single Leg Press
- Single Leg Wall Squat
- Single Leg Calf Raise
- Seated Landmine Press
Single Leg Work:
You can see we have continued with many of the same exercises, however, have only focussed on the un-injured side.
Why? Research suggests that by continuing to train the un-injured side there is a positive neural effect that occurs through the injured side.
This means that the neural pathways going from the brain to the injured side remain intact, minimising the effect of atrophy (muscle wastage) and potentially minimising strength loss.
This is a very important factor to consider because when Angela returns to training the injured ankle without the Moon Boot, the neural pathways will be there to help her train more effectively and with more coordination.
Not only are we minimising neural loss, but we are also able to load up the bones and connective tissue through the un-injured side, reducing the risk of future injury or pain.
Moral of the story:
If you have sustained an injury, remember that there is a way for you to continue training with intent and purpose.
Find an Exercise Physiologist who can help modify your program and provide a rehabilitation program to help you get back on track as quickly as possible!
At Bloom Allied Health we will always find a way to continue exercising through an injury, and will often engage with your Specialist or Surgeon to make sure everybody is on the same page and working towards the same goal!
Need help with an injury? We would love to help!
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