Steadying your foot or leg with a cast can significantly limit your ability to move. However, even if a fracture or a severe sprain requires forced immobilization, you don’t always have to stop moving completely. Here are some tips to help you stay active despite having your foot in a cast.
The most important thing is to keep active
Keeping your leg or foot immobilized for long periods can negatively affect your mood and overall health. Avoiding a sedentary lifestyle during healing is essential.
Short-term effects of inactivity include:
- Mood swings;
- Joint discomfort due to muscle compensation;
- Slight weight gain;
- Anxiety or depression;
- Sleep disturbances;
- Decreased energy.
Long-term immobilization may cause:
- Venous thrombosis;
- Atrophy of the foot or toes;
- Reduced muscular strength in the foot;
- Significant weight gain;
- Stiffening of the arch of the foot and toes;
- Loss of muscle volume;
- Decreased bone density.
Engaging in a training program during this period can promote better healing but be cautious not to worsen the injury.
Choose a fitting sport
Several factors must be considered when selecting a sport with a foot in a cast. Understand the injury’s severity and the types of activities the cast allows, while factoring in your physical abilities.
Prefer low-impact sports such as:
- Swimming: Possible if the cast is waterproof and light, using a swimming board.
- Kayaking or canoeing: Great for maintaining upper body strength for experienced athletes.
- The rowing machine: Useful for staying fit but avoid overloading the healthy foot.
Muscle-building exercises
Stretching and strengthening exercises are necessary whether you have a cast or not. They benefit muscular and cardiovascular health.
Recommended exercises include:
- Arms: Small dumbbell movements like bench press, seated vertical extensions, and biceps curls.
- Abs: Techniques like side back squats, rotational crunches, and prone pelvic torsion help maintain a strong core without stressing the foot.
- Back: Dog bird exercise and superman (lumbar support) aid in keeping the back healthy despite a cast on your foot.
PiedReseau helps you get back to sports, step by step
Healing from a severe fracture or sprain requires patience and focused care during convalescence.
Using foot orthoses or splints can greatly support recovery.
Once the cast is removed, the rehabilitation journey begins.
Let PiedReseau guide you through your recovery. Contact your PiedReseau clinic today.