Workout with a Foot/Ankle Injury
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- čas přidán 13. 08. 2018
- When a physio and Pilates Instructor injures her foot what Happens?
Check out my latest BLOG on my website: kimsaha.com/blog/keeping-fit-...
Well she checks it out, ices it and sticks in it a boot and then films a HiiT workout for all of those other people who can't stand to be injured and loose fitness.
I hope you enjoy this workout. You MUST get advice as to weather this is appropriate for you. It MUST be tpainfree, You MUST be allowed to walk full weight bearing on the foot. I d not take any responsibility for any injury caused or worsened as a result of doing this workout. You must check with a professional before participating.
It is designed to give you an option whilst partially incapacitated.
Please leave any comments below.
Check out my Instagram @KimSaha for motivation and inspiration. - Sport
It is so frustrating to lose cycling, running and swimming during the pandemic due to a foot injury! Your videos have given me a mental boost, as well as helping the core and cardio that I need for wellness!
Patrick Godar brillian Patrick I’m so glad to hear. Sorry about the foot injury though. Speedy recovery x
glad to have this work out with leg and foot injury
Just sprained my ankle running and going crazy not able to workout! This felt great, thank you!!
Bless you! Been needing this!!
im so glad to help Jen - have you read my blog? kimsaha.com/blog/keeping-fit-whilst-injured-
Thank you so much for this. I’m in a boot and need to get back to working out!
You’ve gotten me thru an ankle sprain with these boot workouts! Thank you
Would love more ankle injury in a boot workouts. Thank you so much!
Excellent work out while my fractured ankle is in a boot. Thanks!
This was great! Just recently had ankle surgery but wanted to continue working out and this is great
I would LOVE more of these please! I am a nurse recovering from an ankle injury and I love the implementation of weights!
You have helped me with my foot injury, thank you.
You're the very best! Keep up the great work. We need your combination of knowledge and grace online.
friendcentive com such a lovely complement thank you
Hi Kim. Currently trying to deal with a broken bone in my foot and these workouts are a godsend. Thanks so much for doing them. Keeping me working for the next 6 weeks until I can get running again 👏
I just came out of ankle surgery and your booty videos are really helping keep me sane and fit. Thank you for these!
Love how there is no off putting music. Great workout!
So appreciate this! 🙏
You're so welcome!
Thanks for a great workout with my boot. Makes up for not being able to run.
Absolutely helpful… have a very bad injury in the foot
eek, glad you found this
Excellent! Thank you!
you're welcome
Just got my approval ftom my dr and full weight bearing on my boot, this was the first workout i got to do, thank you, i truly enjoyed it☺
I feel so very much better getting to do thie HIIT workout WITH my boot on! Thank you so much for these exercises - really adds to quality of life for those of us with foot injuries!
i love these videos.
Just what i needed! Thank you
Excellent im so glad 😀
Brilliant thank you. Broken foot so desperate to exercise. Thank you x
You're so welcome!
So pleased to have found you. Wish I had earlier as am so unfit after 5 weeks with ankle fracture and am now so unfit!
Thank you so much Kim I love these ... I'm well into my recovery so happy to weight bare at last !
Arlene Hunt fab that’s great news
Finally got to this level in my rehab. Thank you so much Kim, I really appreciate these
knnthp3 you’re very welcome! Keep going. There’s loads you can do now 💪🏼
Thanks for the boot workouts. I like your straightforward and informative approach. Very easy to follow. Looking forward to recovering with your workouts.
You’re so welcome. There’s load on the channel so happy browsing!!
Thanks Kim! Please do more videos like this. I am not in a boot but I have an ongoing foot injury and these videos are so helpful.
ahh Rachael, I will try - they are so popular.
Really enjoyed this, thank you :)
I was shaking at the end but it felt good to work out !
Thank you Kim for the amazing workout while I recover
Fabulous ❤️
What a treat to be able to do an actual workout including standing up! Recovering from sesamoiditis so can't jump or put a ton of weight on the ball of my foot, and this didn't irritate it at all!
I have a broken bone in my left foot and am wearing a boot. I have been working hard to get in shape Sind August 2020. I was actually walking for a cardio workout when I twisted my foot in a hole and suffered the fracture. I was mad because I felt doomed to lose all my fitness met goals so far. But then I found you! Thanks so much. I feel like I get a good workout in spite of the boot!!!
thanks so much for writing this... it can be such a disappointment when that happens.
I hope you keep meeting your fitness goals
take care
Kim
Thank you so much for these… I have a fracture in my ankle and am wearing a boot for the next 4-6 weeks + pt…. And I also just want to keep in shape. Thanks again!
Thank you so much for these workouts. This was my first workout after ankle surgery. Much appreciated. Xx
Cathriona Lacey you’re so welcome that’s great to hear!
This was great. The only challenge was moving from the mat to the standing position quickly enough. But as a follow on to your routine for very early stages of injury it felt good to be doing a bit more and any exercise helps with improving positivity at a time when there are so many constraints. Thanks!
Thanks for this workout! There were many pros for me and a few things I'd love to see updated if you do another foot injury workout. I love that this is a true, full HIIT workout that offers some weight bearing! So hard to find at this point in my recovery, when I'm medically cleared to bear weight but not to jump or run yet. I have a lot of experience with fitness training and was very fit before my injury, yet several of the exercises were new ways to move for me. I love the calm background and your delivery--you're supportive without overdoing it--you strike the perfect balance. Some things I'd change: please consider grouping all the standing exercises together in one sequence and then all the floor exercises together in one sequence. It was *very* challenging to get up and down and up and down in the boot. On the same note, please consider offering us more time to transition from one exercise to another. By the time I'd safely get into the next exercise about a third of it would be over. Also, I'd love to see the exercises slowed down and done more smoothly, with a focus on slow and strong vs. momentum-based and fast. The one where we plank and pass the weight under our body and up again made me feel like I was constantly fighting to stay in alignment and not fall--it felt very jerky to me. I'd also love to see a quick demonstration and explanation in a rest period between each set. Sometimes I felt like I was getting the instructions halfway through the exercise, like with the ab exercise near the end where you're only pulsing one leg at a time. From a viewer's perspective it's hard to tell you're doing a single-leg pulse and not the more traditional bicycle (but I did like learning this new exercise once I figured out what's going on). I hope those are helpful ideas, and above all thank you for providing this resource for us! Happy healing to all!
Really enjoyed your boot workouts whilst I've had a broken foot. Thank you
Shame about your foot.... glad to help though, good luck x
Thank you! Would appreciate more workouts for injured foot :-) Glutes, back and core especially :-)
Camilla Stenhaug Pedersen you’re so welcome! I’m sure I’ll get around to filming some more. Watch this space x
SO GREAT Thankyou! Just what I need while I can't run. Any more workouts in a boot much appreciated!
Belle S you’re welcome I did one yesterday for the knee. Try that if you can
Found this today after a month in the boot. LOVE! Feels so good to get moving again!
So so glad!!! If you fancy more I have a shoe course… in the description if you’re interested x
U are my girl from now on , I have a recurring pain in my ankle and I just had a brilliant session .thanks
shephali gangolli woo hoo! Love that. Shame for the pain though.
Loved this workout!
Ann satterwhite great x
Thank you for these boot workouts! You have been my saving grace to return to my pre-injury body (I broke my foot in two places). I wish I would have discovered them sooner. Thank you!
Julie Lane gosh you poor thing sounds painful. I glad you found the workouts too. Enjoy getting back to fitness!
Thanks so much for these workouts! Just started working out and now I’m injured.
great i'm so glad to facilitate that!!
Hello Kim! Thank you SOOO much!! It has been very difficult to exercise during COVID-19 with new ankle injury. I appreciate this video greatly!!! :) You are wonderful!!
You’re so welcome. Sorry to hear you’re injured. Hope it gets better soon x
Thank you a lot for this work 😊
You're welcome 😊
I injured my ankle 5 weeks ago, found your wonderful "HIIT in a boot" a 3 weeks ago, and I'm finally weight-bearing and I did this today. Thank you, Kim. So grateful. I never did HIIT before my injury. I'm a yoga and speed-walking girl. But I thoroughly enjoy these little workouts and I think I will definitely keep it up when I'm healed. Thank you for supporting me, my health, and my ankle during my healing process. :)
BethSmyls you’re so so welcome!! Glad you enjoyed it x
Thanks so much Kim for this. I have been doing this workout regularly because of a foot problem that is taking a long time to sort out and am missing my running. This really helps.
Lovely Jane, glad to help. Hope it recovers soon
Yes, more of these plz, this was awesome, my body needed movement!
ok cool! ill try!
@@KimSaha thanks, you are awesome! Hope your injury is healed by now!
Thank u!!!
Really appreciate these. Recovering from a sesamoidectomy to treat my sesamoiditis and slowly have worked back up to high impact exercise but it really is touch and go and need no impact foot workouts to rotate in depending on my pain level.
Glad this has been helpful. I hear it’s very painful. Keep it up!
Love your workouts, a godsend after my broken ankle. 4 weeks in and I’ve graduated to this weight bearing one and feeling so much better, will be helpful to rehabilitate when I’m out of the boot too. Thanks 😊
Great job! thats so cool. good work keep it up
THank you so much! Hurt my foot and I love your workouts the best
Melissa Rosado ahhh you’re welcome Melissa. Hope your foot gets better soon x
I'm into week 5 of my rehabilitation after fracturing my fibula, and finding these exercises are helping. Although I still have a way to go before I'm back running! Thanks Kim
I’m so glad to help! May time move fast for you. You’ll look back at it soon and it will just be a memory. Keep pushing forward
I tore my achilles and am in a walking boot at this stage. Your boot workouts are helping me to stay active in the cold Canadian winter! Thank you!!
You should try the full series! It’s just £40 and you get 3 months of instruction throughout your recovery. kimsaha.thinkific.com/courses/stay-fit-with-foot-and-ankle-injury
Oh my gosh, this is JUST what I needed! I have had 3 hip surgeries in the past 5 years, and recently got a fracture in my foot. This was perfect for all of my ailments! Thank you!
Claire you’re so welcome! I’m so glad to help. I hope you manage to get healed quick from the recent foot injury. Thanks for commenting
Thank you so much for those exercises. I m in good fit level and I broke my foot which depressed me. Your exercises help in maintaining some level of fitness which is great to try to keep the fitness level. Thank you!!
Bruno Annycke you’re so welcome! I’m glad to help
Thank you so much for this workout! I struggle with foot tendinitis that takes over 8 weeks to heal during a flare which means I haven't been able to have a proper workout. I did this with my moon boot and finally had a satisfying workout! Feeling really happy right now! Really excited to see the other videos!!
Brilliant Meghan I’m
So glad to help. Thanks for taking the time to comment. Good luck with it settling
Thank you so much! I injured my foot and I'm in a boot right now. This is a perfect workout!
fab im so glad
Only just found this workout after being on week 5 of wearing a boot for fractured metatarsals. I normally do HIIT training regularly and have really missed my sessions. Just completed this workout, amazing!! Thanks Kim, I feel so much better being able to do some exercise again!!😁
Hey Sharon, lovely to hear from you. shame you only found the workout recently... its tough isnt it.
glad you feel better. If you need guidance getting back and continuing to exercise through your injury check out my full course:
kimsaha.thinkific.com/courses/stay-fit-with-foot-and-ankle-injury
good luck
Kim
Great workout. I've had my outer ankle injury for nearly 3 months and re-injured again after a long walk, so I'm hoping I'm on the right track to getting some fitness back in. Thank you so much.
You’re welcome poor you. Horrible to reinjure. Glad too ok help with the fitness
This workout has been very helpful as I'm recovering from a foot injury. Thanks so much
fabulous im so glad
Am loving your hurt foot workouts whilst I recover from a broken foot - would love to have more too! Thanks so much
Hi Sasha!
I’ve just filmed a whole course.
It’ll be on my thinkific site which hosts it.
I think from next week. Kimsaha.thinkific.com
Check out the playlist on CZcams too. There’s another 4/5 workouts there.
It’s also in these comments
Hey! I finished it finally!. Theres a workout a day for all body areas, pilates, strength and fitness. Check it out and see what you think: kimsaha.thinkific.com/courses/stay-fit-with-foot-and-ankle-injury
You might even end up fitter when you're done!
Kim xxx
I’ve loved these they’ve been helping me maintain strength and fitness throughout my foot injury. I’ve also loved your other workouts I can do including the pilates ring. Please keep them coming!
Sarah Katz I’m
So glad, it so tough to be injured. I was injured at the time of filming and wanted to show others what they could be doing. There’s loads with the ring but not high intensity. I could try to film one ofcourse! You could be inventive and add it in. Otherwise just head to my Pilates ring workouts. Good luck
Kim Saha thanks for this! It’s tough but trying to take advantage of this down time from running and to do more core work and crosstrain as much as I can! Your videos were some of the first I did after my fracture and inspired me to keep at it! Thanks again for this!
Sarah Katz it’s the best way of thinking about this time for sure
Good work :) always waiting for these two words ;)
haha great!
Thank you! 3 weeks to go of no impact for me, I am rotating through your hurt foot workouts.
I’m
Impressed. Go you
Helping yo keep my sanity with a broken ankle..great workout..thanks
Joanne Kelly welcome!!
Thanks for this! I started running at the beginning of lockdown, and then 4 weeks ago sustained a stress fracture to my fibula. Now time to get fit again. Thanks so much!
Eek! Be careful. I hope you’re recovering. It’s not easy. Take care and stay motivated
Great workout for an injury! Thank you :)
Shelley Gross you’re welcome
Please do more of these videos. It was really vvvv helpful to get back to fitness after my ankle injury.
Yes! Have you seen the playlist though. There’s about 5 options
@@KimSaha Yes!!! I have seen and done all of them so far. They are Great to workout with injured ankle. Thank you✨👍🏻
only 3 weeks after foot surgery-this is a great re-entry program! thanks!
amazing thats great news
Thanks so much this really helped me workout with my sprained ankle (after my crutches were no longer needed).
Great to hear! happy to help x
Good burn!
Thank you, I've been in a cast for almost 3 weeks and struggle without my high intensity workout every morning.
You're so welcome!
Sehr gutes workout! 🎉
Thank you for posting this workout! How did you know that I needed one just like this to get over my anke surgey? ;-)
I did know. I’m telepathic 🥰
Hiya, I've done all 3 of you hurt foot workouts, they're really great! If you have any more I'd really appreciate it :) thanks
lilith young great! You may be able to do the non-impact hiit workouts modified a bit?? Have a look on the channel for them. And really once you have the concept any of the lying down pilates workouts are good. Try the intermediate series maybe
@@KimSaha OK thank you! I'll have a look into that!
I can't even stand on the sprained ankle, lol 😂
eek! that's tough. Ive a new course helping you to keep super fit in this situation. Check it out here kimsaha.thinkific.com/courses/stay-fit-with-foot-and-ankle-injury
maybe it'll help!
broken ankle (distal fibular) - please can you do more of these workouts
Sarah! I just made a whole course. It’s just £60 right now. It’ll give you multiple workouts throughout your recovery. You can sign up here: kimsaha.thinkific.com/courses/stay-fit-with-foot-and-ankle-injury
Great workouts, really was panicking when i broke my foot that i wouldn't be able to exercise for a while and that my mood and fitness would both drop, so finding these super helpful. You say not to do this one "too often" - but if i did the 3 different videos throughout the week, that would be okay?
Roisin Galligan ah I’m glad and yes the 3 workouts each week would be perfect 👌🏻
Great work out but w foot injury it is difficult to move back and forth between floor and standing exercises. Would be a lot easier if you could group them to eliminate the pain and agony 😅
This is amazing for my injured ankle. Just what i needed!Thank you 🙏
Youre welcome ❤️
Great for broken 5th metatarsal 🙏
A lot tougher than it looked. The change overs are a bit fast for someone with an actual injury! Suspect Kim had the boot on a healthy ankle.
Yes I think you’re right it is tougher than it looked. I actually had injured my foot but it was not surgery or a broken bone. I snapped my plantar fascia.
If you’re keen I have a full course for sale that takes much much more into account whilst exercising with injury. If you want to check it out send me your email to kimsahaphysio@gmail.com and I can give you access for a day
A week I into my boot , fractured 5th metatarsal bone needed some exercise missing my workouts so thank you x
You're so welcome! have you checked out the full course in that case? it'll give you more options! kimsaha.thinkific.com/courses/stay-fit-with-foot-and-ankle-injury
if you want to have a look at the content let me know by sending me an email on kimsahaphysio@gmail.com and I can give you access for a day or 2.
@@KimSaha thank u i now have the boot off and am back to exercising relatively normal just no jumping atm xx
Good luck with the recovery ❤️🩹
@@KimSaha thank u all better now back to working out but not jumping yet 👍🏻
Thank you SO MUCH Kim Saha!!!! I am on week 4 of my recovery from torn ligaments on my left ankle. This video & your floor workout has eased me back in to exercise. As I was exercising 6 days a week before my injury since lockdown. Injured myself on 18th May, so you do not realise how much your workouts have helped me from week 3.
michelle sonahee ahhhh you’re so welcome it’s so good to hear how much difference this has made to someone. Sorry to hear about your injury though. Good luck with the recovery ❤️
Kim Saha thank you so much for replying back it’s so unexpected. So happy that I found your workouts after spending at least 30 minutes looking for the ideal one. So please do more. I’d be lost with them
michelle sonahee you’re so welcome, I love my channel, it’s my saving grace in these crazy times. It makes me feel I can do something and connect with people like you who’ve benefitted. I’ll keep making the videos for sure. Aiming to make more soon for those who are injured so watch this space x
Hello ladies! I have a torn ligament on my left foot as well 😐 Just wondering how long yours is taking to heal? I am on 2 and a half months and it still isn't comfortable to walk without my boot 😒
@@virginiastephenson3086 it’s my 6 month of recovery & I can’t fully run on it & wear heels. I stopped wearing my boot in my 4th month. I just recommend resting it & doing Kim Saha videos everyday to help with the blood flow to increase repair of the ligament
I broke one ankle and bruised the other one. Thanks for the great workout.
Thanks so much for this series. A quick question though, you say this is hiit but doesn't that require your heart rate to go up to peak or cardio levels for short intervals? With this kind of exercise I can barely get into fat burning zone? I'm trying to do a diet and fitness plan which requires hiit and trying to work out if this will count while I'm injured! Thanks
Hi Louise,
That’s a great point and you’re right you are not able to raise your heart rates to that kind of fat burning level. This would require you to probably jump around a bit more which is of course not possible when you have a foot injury.
This is perhaps not a time to be thinking about loosing weight but more about addressing weaknesses, doing what are able to do safely and maintaining a reasonable level of fitness.
Why not look at my course
kimsaha.thinkific.com/courses/stay-fit-with-foot-and-ankle-injury
This has a weekly plan of hiit, pilates, strength and rehab with a lot of advice along the way.
Good luck
Kim
We need to know if a 3rd broken metatarsal in a boot is an injury that this workout is OK for?
Great workout with ligament damage in my ankle 😀
Wonderful! good luck with the recovery
Monday i have my boot and i can do more
cool!
I'm wondering if anyone can answer if it's bad to do these exercises because you are lopsided, like my aircast is quite elevated so it makes my hips very uneven when I stand straight which as someone who used to workout 6 days a week for 12 years, I know you're not supposed to use improper form and this is well - improper form of course.. could cause hip issues back issues etc...? Maybe I should just wait until I'm completely healed and can lift weights again? Also my quad and calf muscle is bigger on one side from hopping around etc so how do I even out my legs again after? Just do leg exercises on one leg or?
I feel like my full course would help you. It answers all these questions in detail. It guides you through exercise like if you were to come to me as a physio.
kimsaha.thinkific.com/courses/stay-fit-with-foot-and-ankle-injury
I would love more HIT for injured ankle!
have you seen the whole playlist?czcams.com/video/pFU9TM1cPIU/video.html
also im aiming to create a subscriber series soon ill keep you posted
Hi, I like the workout, but I'd prefer it much more if the exercises would be better organized in terms of up/down on the mat. Getting up and laying down every 30 seconds with an injured ankle is not easy, especially if I have to move my laptop each time I get up or down in order to see the exercise. So, really good but if we are on the ground we do several exercises and the same goes for standing.
I’m sure that does sound sensible although the whole idea of this hiit is the up and down. If you are finding it hard then there is a hiit in a boot which is all on the floor. This would suit better for your stage. Take care
Good, ab. Not a cardio workout. Very hard to get that with a bad foot.
K fair enough
beautiful how long in the boot
Matt L thanks! I was in it a week, but hadn’t broken anything thankfully
Kim Saha nice can you do more videos in it please
Hi
Why she wore that,
Make some sense 😊😂