Spraining your ankle can be a major setback for your active lifestyle, but don’t let the injury get you down. Low-impact cardio exercises can help you to stay active, even with a sprained ankle. These exercises can help to reduce pain and swelling, while still encouraging blood flow to the injured area. From swimming to walking, there are plenty of low-impact cardio exercises that can be done to help with your ankle injury recovery.
Read on to find out the seven best low-impact cardio exercises to do when you have sprained your ankle.
What is low-impact cardio exercise?
Low-impact Cardio is a type of exercise that is designed to have little impact on the joints and muscles. This means that cardio activities like swimming, rowing, and cycling are all good examples of low-impact cardio exercises. These exercises can be used by anyone, no matter their fitness level or injury history. Because low-impact cardio exercises have little impact on the joints and muscles, they are a great option for those who suffer from joint pain or injuries. Cardio exercise is a great way to burn calories and improve your overall health. You can do these exercises just about anywhere, which makes them a great option for those who travel a lot or spend a lot of time in an office environment where exercise equipment isn’t readily available.
Treatment and Recovery for Sprained Ankles
If you’ve sprained your ankle, it’s important to follow your doctor’s recommendations for treatment and recovery. This may include resting your ankle, applying ice to reduce swelling, and using compression and elevation to help speed up the healing process. Your doctor may also recommend over-the-counter pain relievers or physical therapy to help manage your symptoms and improve your range of motion.
Benefits of Low-Impact Cardio Exercise for Sprained Ankle
There are many benefits to low-impact cardio exercise for a sprained ankle. These exercises are great for increasing your heart rate and providing a good amount of exercise without impacting your joints. Low-impact cardio exercises are recommended for those with joint pain, who are overweight, or who are just starting out with an exercise program. These types of exercises are perfect for beginners, as they’re easier on the joints, but still provide a good amount of exercise. Studies have also shown that low-impact cardio can help to reduce abdominal fat, which can be especially beneficial for those who have a large amount of abdominal fat and would like to reduce it.
Best Cardio Exercise for Sprained Ankle
Swimming
Swimming is a fantastic cardio workout that’s easy on the joints. The buoyancy of the water helps to support your body weight, which means you can move your legs and arms without putting too much pressure on your sprained ankle. Swimming is also a great way to improve your cardiovascular fitness and build strength in your upper and lower body.
Another advantage of swimming as a low-impact workout for people with sprained ankles is that it is a full-body workout. Swimming involves using your arms, legs, and core muscles to move through the water, which means you can get a great cardiovascular and strength-building workout in one.
Elliptical
If you’re looking for a full-body cardio workout that’s easy on your joints, try using an elliptical trainer. Elliptical training provides a smooth, low-impact motion that’s gentle on your ankles and feet. Plus, many elliptical trainers have adjustable resistance levels, so you can tailor your workout to your fitness level and goals.
Another advantage of elliptical training as a low-impact workout for people with sprained ankles is that it provides a smooth, gentle motion. Unlike running or jogging, which can put a lot of strain on the joints, elliptical training provides a smooth, gliding motion that is easy on the ankles and feet. Many elliptical trainers have adjustable resistance levels, so you can tailor the workout to your fitness level and goals.
Stationary Biking
Stationary biking is another low-impact exercise that’s perfect for people with sprained ankles. Biking is a non-weight-bearing activity, which means you don’t have to worry about putting pressure on your injured foot. Plus, biking is a great way to get your heart rate up and burn calories, so you can maintain your fitness level while you recover.
Another benefit of stationary biking for people with sprained ankles is that it is easy to do at home or at the gym. Stationary bikes are widely available and easy to use. You can get a great workout without having to leave the comfort of your home.
Rowing
Another low-impact exercise we recommend is rowing. It’s great for people with sprained ankles. Rowing machines allow you to get a full-body workout without putting too much strain on your joints. Another advantage of rowing as a low-impact workout for people with sprained ankles is that it provides a full-body workout. Rowing involves using your arms, legs, and core muscles to power the movement of the rowing machine. Thus allowing you to get a great cardio and strength-building workout in one.
Many rowing machines also have adjustable resistance levels, so you can tailor the workout to your fitness level and goals. And because rowing is a low-impact exercise, it is suitable for people of all ages and fitness levels. You can make it as challenging or as easy as you need.
Yoga
Yoga is a great low-impact workout option for people with sprained ankles. It’s a gentle, yet effective form of exercise that focuses on stretching, strengthening, and improving flexibility. Because it is low-impact, it puts minimal stress on the joints, which makes it perfect for people with injured ankles. Plus, yoga can help reduce stress and improve overall health and well-being, which can aid in the recovery.
Another benefit of yoga as a low-impact workout for people with sprained ankles is that it can improve flexibility and range of motion. Yoga involves a variety of stretches and poses that can help to improve flexibility and mobility in the ankles and feet. It can help to reduce stiffness and improve your ability to move and function. Many yoga poses can be modified to accommodate a sprained ankle. That means you can still participate in class and get a great workout.
Walking
Walking is a simple, yet effective, low-impact workout option for people with sprained ankles. Since it’s a non-weight-bearing exercise, it means you don’t have to worry about putting pressure on your injured foot. Walking is a great way to improve your cardiovascular fitness, build strength in your lower body, and maintain a healthy weight.
To make walking even gentler on your sprained ankle, try using a treadmill or walking on a soft surface, like a track or grass. As always, be sure to listen to your body and stop if you experience any pain or discomfort.
Pilates
Pilates is another great low-impact workout option for people with sprained ankles. It’s a form of exercise that focuses on strengthening the core muscles and improving overall body control and alignment. Because it is low-impact, it puts minimal strain on the joints, which makes it perfect for people with injured ankles.
Pilates is also great for improving flexibility, balance, and coordination, which can be helpful during the recovery process. Many Pilates studios offer modifications for students with injuries, so you can still participate in class and get a great workout.
Conclusion on Cardio Exercise for a Sprained Ankle
Spraining your ankle can be a major setback for your active lifestyle, but don’t let the injury get you down. Low-impact cardio exercises can help you to stay active, even with a sprained ankle. These exercises can help to reduce pain and swelling, while still encouraging blood flow to the injured area. From swimming to walking, there are plenty of low-impact cardio exercises that can be done to help with your ankle injury recovery.
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