Cardio Exercises With a Hurt Ankle

Ankle injuries affect many athletes and fitness enthusiasts, and for some people ankle pain can be a chronic condition. While an ankle injury may leave you laid up or on crutches for an extended period of time, it does not have to keep you from getting in a cardio workout. You might not be able to go for a run, but there are other ways to keep up your fitness with a hurt ankle. Always consult with your doctor before exercising with an injury.

SWIMMING

One way to work out with an injured ankle is to go swimming because the buoyancy of the water limits the stress that the movement places on your joints, according to the Cleveland Clinic. When you swim laps, your heart rate is elevated, and by swimming for 30 to 60 minutes, you can maintain the level of intensity needed for a quality cardiovascular workout.

CYCLING

Riding a bicycle is another low-impact exercise that you can do to keep up your level of cardiovascular fitness as you can tolerate, according to Dr. Steven J. Anderson of the University of Washington in Seattle. With your doctor's permission and when swelling subsides, you can ride a traditional bike in your neighborhood or on a bike path, but you will likely have to walk at some point, making a stationary bike a better option. This way you can start and stop in one location, as well as set the resistance low and gently ease your way into a higher resistance as your ankle can tolerate.

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ELLIPTICAL TRAINER

If your ankle injury is not too severe or if you have had some time to recover and you can stand to bear some weight on your ankle, the University of Pittsburgh Medical Center advises using an elliptical trainer to get in your cardiovascular workout. Because your foot never leaves the platform, elliptical trainers are a relatively low-impact exercise that can elevate your heart rate without placing too much stress on your ankle. However, there will be some motion in your ankle joint, so if your injury is new or if your foot is immobilized, the elliptical trainer may be difficult to use.

ROWING

Using either a rowing machine or getting out onto the water to row is an effective cardiovascular workout that focuses almost exclusively on your upper body. Rather than your legs pumping on a bike, rowing focuses on your arms pumping to move the oars, which elevates your heart rate. Because you are sitting while rowing, you can rest your injured ankle while still working up a sweat with an intense cardio exercise.