Exercising with a Foot Injury

There follow a list of exercises that will be of benefit to a GENERAL foot injury. Each links to a full description. These should be completed daily and should not cause pain or discomfort. Please note the exercises are general in nature and you may need specific prescription based on your unique injury.

Treatment:

Prevention of Recurrence:

  • All the above, plus balance drills.

The Range of Motion Pre- and Post- Exercise Routine is a seven step model with specific movement preparation, movement therapy (individualised fault eradication) and recovery. You can find this resource here.

Range of Motion Movement Therapy identifies faults with common movements, determines the underlying musculo-skeletal issues causing these faults and corrects them. Movement Therapy works to release restricting structures (primarily through PNF) and activate inhibited structures to solve any musculo-skeletal imbalance which causes lack of technique and efficiency.

Specific to the knee, therapy for movement (specific to your faulty movement patterns) will involve some or all of the following:

Injury alternatives allow you to maintain the required stimulus of a movement without aggravating the injury. The best alternatives are at the top of the list. Work your way down the list to find the first alternative that doesn't cause aggravation. Movements are listed in alphabetical order.

Air Squat

  • Partial depth.
  • Unweighted box squat.
  • Backwards walking light sled drag.
  • Straight leg raises.
  • Pistols on healthy leg.

Back Squat

  • Box squats (to a depth not causing pain).
  • Good mornings.
  • Backwards heavy walking sled drag.
  • Straight leg raises.
  • Pistols on healthy leg.

Bench Press

  • No change

Box Jump

  • Low box jump.
  • Jumping good morning.
  • Russian kettlebell swing.
  • Good morning.
  • Single leg box jump.

Burpee

  • Burpee with no jump.
  • Single leg burpee.

Clean

  • Power clean into front squat.
  • Power clean.
  • Muscle clean.
  • Clean pull.
  • Speed deadlifts.
  • Single leg deadlifts.

Clean (squat) and Jerk

  • See options for clean and options for jerk.

Cycling

  • Very light resistance.
  • Arms only if arm/leg airbike.

Deadlift

  • Good mornings.
  • Deadlifts off pins/blocks (as low as possible without pain).
  • Forwards heavy walking sled drag.
  • Eccentric hamstring lower.
  • Gluteal bridge.
  • Single leg deadlifts.

Dip

  • No change.

Double-under/skipping

  • Single skips.
  • Single leg double unders.
  • Single leg single skips.

Front Squat

  • Front squat recoveries.
  • High bar back squat.
  • Front rack barbell static lunges (split squats).
  • Front rack barbell step-ups (as high as possible without knee pain).
  • Backwards heavy walking sled drag.
  • Straight leg raises.
  • Pistols on healthy leg.

HSPU

  • Strict HSPU.
  • Push press.
  • Strict press.
  • Seated strict press.

Kettlebell Swing

  • Jumping good mornings.
  • Good mornings.
  • Deadlifts.
  • Gluteal bridge.

Lunge

  • Single leg step-ups (unweighted/front/back/overhead depending on the lunge type).
  • Squats (unweighted/front/back/overhead depending on the lunge type).
  • Backwards heavy walking sled drag.
  • Straight leg raises.
  • Pistols on healthy leg.

Muscle-up

  • No change.

Overhead Squat

  • Overhead walking lunge.
  • Overhead barbell step-ups (as high as possible without knee pain).
  • Front squat.
  • High bar back squat.
  • Backwards heavy walking sled drag.
  • Straight leg raises.
  • Pistols on healthy leg.

Pistol

  • Walking lunge.
  • Air squat.
  • Pistols on healthy leg.

Power Clean

  • Muscle clean.
  • Clean pull.
  • Russian kettlebell swing.
  • Speed deadlifts.
  • Single leg deadlifts.

Power Clean and Jerk

  • See options for power clean and options for shoulder to overhead.

Power Snatch

  • Muscle snatch.
  • Snatch pull.
  • American kettlebell swing.
  • Speed deadlifts.
  • Single leg deadlifts.

Pull-up

  • Strict pull-up.

Push-up

  • Injured leg crossed over healthy leg.
  • Bench press.

Ring Row

  • No change.

Rope Climb

  • Legless rope climb.
  • Rope pull-ups.
  • Pull-ups.

Rowing

  • Rowing with limited range (reduce seat slide).
  • Rowing with knees locked.
  • Single leg rowing.

Running

  • Light forward walking sled drag.
  • Cycling.
  • Skipping.
  • Rowing.

Shoulder to Overhead

  • Push-jerk.
  • Push-press.
  • Strict press.
  • Seated strict press.
  • Bench press.

Sit-up

  • No change.

Snatch

  • Power snatch into overhead squat.
  • Power snatch.
  • Muscle snatch.
  • Power clean.
  • Snatch pull.
  • Speed deadlifts.
  • Single leg power snatch.
  • Single leg deadlift.

Swimming

  • Pull buoy.

Turkish Get-up

  • Avoid if aggravates or do non-aggravating part only.

Thruster

  • See options for front squat and options for shoulder to overhead and complete as two separate movements.

Toes to Bar

  • No change.

Wall Ball

  • See options for front squat and options for shoulder to overhead and complete as two separate movements.
  • Wall ball with no squat.
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Dan Williams's picture

Dan Williams

Dan Williams is the Founder and Director of Range of Motion. He is an Accredited Exercise Physiologist and Exercise Scientist with a Bachelor of Science and a Bachelor of Exercise Rehabilitation Science. Dan is a CrossFit Coach (at CF Games Level) and four time CrossFit Regionals Athlete.