Working Out While in Ankle Cast


Question: I fell and have a serious ankle sprain. The doctor put me in a soft cast to protect the ankle while I heal. What can I do in the gym to stay in shape and perhaps prevent total atrophy?

Answer: Don’t do anything that goes against your doctor’s advice.

  • You can train your upper body quite well by using a variety of machines.
  • You can train abs by doing bicycle crunches, windshield wipers or hanging knee raises.
  • For back you can do pull-ups, pull downs, single arm dumbbell rows, machine rows.
  • For your chest use dumbbells and machines. With dumbbells you may need to decrease the weight you use so it won’t be necessary to drive your feet into the floor for support.
  • For shoulders and biceps, do your exercises seated.
  • For triceps you can do skullcrushers, dumbbell pullover presses and kickbacks.
  • Now for the legs you’re going to need to be careful. You can do leg extensions and leg curls with the soft cast it you’re going to have to begin with a light weight and slow the rep speed to a 3/3 cadence.

Before you know it your ankle will heal and you’ll be back to normal training with a better understanding of how to train your muscles instead of just moving weights.

God bless and keep training,