Still Progressing - 9 Months Later!

I've been trying to find something newsworthy for an update, but I just really don't have much!  I still am seeing progress with my foot, and I think I've had some really, really good days - the first since having surgery.  It has been 9 months since my injury.

I am continuing to go for walks on the lake trails around my house, about 3.5 miles each time, once or twice a week.  Last week, I officially got my time under an hour for the route (57 minutes!).  My foot was pretty sore that night and the next day, but I was really pleased with the progress.  

I've also been experimenting with different shoes.  Each shoe that I wear feels different, and I am more aware of what each type of shoe feels like, and what different muscles I engage.  I now can cycle through several different tennis shoes, without inserts.  I am wearing flats, and flat-heeled boots.  I also like wearing my trail running shoes, and my hiking boots.  I splurged and also bought a really expensive pair of orthopedic flip flops (a girl's MUST for summer).  I cringed at the price, but as the doctor said, I will be getting what I pay for.  They seem to be working out just fine - minimal and sometimes no pain at all while wearing them.

I can say that I'm starting to have more good days than I do bad days. I feel really positive about things!  I think about my foot less and less, but it's always there in the back of my mind with every step.  I'm a little terrified of heights, uneven ground, and tripping.  I still can't come up on my toes yet, but I've been slowly seeing some progress there.  The nagging big toe pain still kind of bothers me.  I wish that would go away.

I have also started introducing some lower body weight lifting into my strength routine.  The doctor encouraged me to keep it light when first starting out, and I should be able to do 3 sets of 20 reps.  I feel kind of wimpy squatting with a body bar, but I absolutely do not want to push too much too soon.

The foot is slowly starting to turn into "just a foot."  I still limp occasionally, when I've been on my feet more than usual, first thing in the morning, or after I've been sitting for a while.  I always think it is not that noticeable, but I was at Costco on Saturday and got attacked by a sample man who noticed I was limping and asked if it was arthritis.  He sold me some Wellense Joint Movement supplements, that may help with arthritis pain.  I figured I didn't have anything to lose by trying it!  My limp seems to be getting me into trouble it seems.

Hiking season is so close!  We had a big snow storm this week, but in the next couple of weeks the snow should start to be melting and opening up some trails.  That's the next milestone.  For now, I'm taking advantage of the nicer weather in the valley and spending some time gardening.  It's very therapeutic and I'm just happy to be outside again on my own two feet!

Encouragement

I have been really encouraged with my progress the past few weeks.  I am feeling really positive about recovery for the first time in a long time!

Things aren't perfect but I feel like they've gotten so much better.

I started going for walks on the trails around my neighborhood; they used to be my old running trails.  It's beautiful - there is a lake nestled in with a gorgeous view of the Wasatch and Oquirrh Mountain ranges.  This has been the first time that I've gone for a walk on my own for any extended period of time.  I was a little discouraged the first time I went out.  I walked my 5k loop, and it took me 1 hour & 14 minutes to complete it.  But, since then, I've done that loop a few more times, and I've already gotten my time down to 1 hour & 2 minutes, and I feel each time I go, I am getting faster and better.

I find that going uphill is actually the easiest thing to do.   Followed by flat ground.  Going downhill is the worst though.  It's still slow going, and that is where I get most of my discomfort from walking.

So, after walking 3.2 miles at a respectable pace, my foot is a little sore for the rest of the day (my limp is probably a little more noticeable too), and first thing the next morning.  But, it's not nearly as sore as I expected it to be.  I actually find that it feels better when I go for walks, than when I don't.  So that's really exciting!

I also have been wearing some of my cuter shoes without my Superfeet.  Swelling isn't much of an issue anymore, so I can fit into my old shoes again!  It feels really nice to not be confined to my tennis shoes anymore.  Today, I'm wearing a dress with a pair of cute flats!  My surgery scars are exposed, and I can't help but look down and be proud of them, and what they represent for me.

Also, hiking season will be starting soon!  I'm so very excited for that, because I've been so pleased with how much progress I have made over the last month or so.  I have not felt ready, but I AM READY NOW!  Most of the trails are still snow-covered at this point in the season, but we should start getting some slow melt soon.  Nate has promised me that we are going to do all the hikes this summer.  We are going to have to start really slow and easy, but I'm totally OK with that.  Some snaps of my favorite hiking memories!  I assure you I will be posting updates once I start again - Hiking with a Lisfranc Injury :)

(White Pine Lake - 10,080ft)

(Doing Yoga at Gobbler's Knob - 10,246 ft)

(Mount Raymond wildflowers)

(Lake Blanche - 8,920 ft)

(Reynolds Peak/Dog Lake - 9,422 ft)

(Bells Canyon)

(Waihee Ridge - Maui)

I am finally feeling so great about things!  8 months later :)

Spectator

I've had quite an eventful couple of weeks!

I went in for a check-up at TOSH last Monday.  Doctor visits are always hard for me because it is a reminder of just how bad my injury was, and how life-changing it has been for me.

I got a set of x-rays taken, and everything appears to be lined up properly and healing well.  My bones are still not quite as strong as they were before, and it will just take time to build back the bone density.  Otherwise, the x-rays looked great and there were no major issues that could be seen.  The doctor did say that he could see evidence of very mild arthritis through my midfoot already, but it was nothing to be concerned about at this point.

I am still having quite a bit of pain and stiffness in my big toe.  There wasn't anything on the x-ray that could point to the cause.  The doctor examined my foot, and he thinks that it is just stress on the foot after not using it for so long.  He said to continue with my plantar fascia stretches, and to also work calf stretches in, by hanging my right heel off a step and dropping it down.  I also still cannot really come up on my toes at all on my right foot, and the doctor said that that is usually one of the last things to come back.

I was also given clearance to start weaning out of my Superfeet.  I have been wearing those inserts for arch support ever since I started weight-bearing, so I've become quite accustomed to them.  But, my arch has built up enough strength now to be able to support my foot on it's own, so I can begin to phase them out.  I wore a pair of boots to the grocery store over the weekend without them, and I didn't really notice too much of a difference - other than there was a lot more room in my shoe!  Walking barefoot has certainly gotten a lot easier; it's not my favorite thing to do, but at least I can stand walking around on it a bit after I get out of the shower without running for my shoes first thing.

I got the standard set of instructions for the next 4 months until my next appointment:  low or no impact exercises, a stiff supportive shoe, and monitor for pain.  The next time I see the doctor will be the 1 year post-op mark.  

I also took another trip last weekend, to Phoenix.  The hubby was doing the Spartan Race, and I signed up to be a Spectator, so I could watch him compete.  It was HOT down there - 90 degrees - compared to about 50 here in Salt Lake.  I had a lot of mixed emotions about him doing the race, though.  We had an agreement that I would NOT cry the entire trip or there would be consequences.  It was incredibly hard though, because every fiber of my being wanted to be out there with him running the race.  He was also running it by himself, and that made me so nervous for him, and I felt bad I could not be his support.  But, as a Spectator, I still was able to see him quite a bit on the course.  They block off an area for "spectators" in the main festival area, and you are able to see about 6 of the obstacles.  But, there were 22 of them in the race!  

I don't do well with "rules" so after he took off from the start line, I started my own race around the course to find him and cheer him on! I had a course map and an iPod.  I was really surprised at how my foot held up during my escapades.  I was climbing hills and walking around with no real pain, or problems!  Descending was another story - although it was mostly psychological.  I didn't have the confidence or trust in my foot when I was coming down a steep hill, so it was very slow, and steady.  But, I made it, with no falls!  I trekked my way to 6 obstacles (Over-Wall, Rope Climb, Herculean Hoist, Rolling Mud, Barbed Wire Crawl, Bucket Brigade), plus the 8 in the designated area.  So, I got to see him do over half of the race!!  I took pictures and provided vital nutrients such as Gatorade and water.

I also watched him tackle the obstacle that caused my injury!  It was nerve-wracking and really hard to watch, (and exponentially harder not to cry while watching), but he conquered it like a boss.  He later admitted that he was shaking the whole time, and that he had "words" with the obstacle.

He finished the race (mostly) injury free!

And I didn't cry!

My First Vacation Post-Injury

First off, I would like to thank Nate for making a guest post on the blog.  It was great to have your perspective, and my readers enjoyed it as well :)

It has been a busy couple of weeks!  I have spent the last week and a half in the city where I was born & raised, New Orleans.  It was also during the biggest party on the planet - Mardi Gras!  We stayed in a lovely little apartment in the French Quarter we found on AirBnB, and it was fabulous!  Here's just a  little snippet about the place we rented:

https://www.airbnb.com/rooms/699704

I'm sure you are all wondering how the foot held up during the trip.  I was pretty anxious about it, too, before I left.  The week before leaving, I'd gone to physical therapy, and found that I might have the start of a stress fracture, and that I should take it easy.  While I listened to that advice during the days leading up to my trip, once we arrived in New Orleans it was very difficult to do. 

I packed my walking boot and hiking boots in my checked luggage, and started out just wearing tennis shoes and my Superfeet for the airport trip.  I was kind of nervous about taking my shoes off and walking barefoot in the airport, because walking without shoes is still kind of painful, awkward, and difficult.  But by some miracle I qualified for TSA pre-check, and didn't have to deal with it, and flew past security.  The flight was uneventful, but my foot was pretty uncomfortable.  Not painful, and I'm not sure if it was just pressure changes or the stress of flying, but my foot kind of swelled a bit.  It also felt like I constantly had to move or adjust it to feel comfortable.  I spent the flight with my shoes off.

The first few days of vacation were OK.  I switched between my tennis shoes and hiking boots, depending on how much walking around we were going to be doing.  The hiking boots were pretty comfortable, and stiff, so there wasn't a lot of pain. My intention was to have a full day of activity, then a rest day, then an active day, then a rest day, and so on.  But, you can probably guess this stubborn girl didn't want any part of a "rest day" when it was time.  And I certainly paid for it. 

If you have ever been to Mardi Gras, or even just stayed in the New Orleans/French Quarter area, you know that there is a lot of walking and there is no real need for a car.  There are so many good places to eat, and historical sites to see!  Plus, if you are going to a parade, it's a good 2-3 hours of standing with no real place to sit.  No big deal for your average person, but for someone dealing with a Lisfranc recovery, it's a different story.

By the third day, I started feeling the consequences of not resting, and my foot was definitely sore and hurting quite a bit.  That was the night of the Superbowl, so we stayed in and watched the game, rather than going out.  The next day, I told myself that I'd for sure be resting.  But, I decided I want to explore Bourbon St., shop, and eat at a deli that was a little bit of a jaunt.  Later that day, we decided to go to the Lundi Gras festival, the casino, and then the Orpheus parade.  I had to leave about halfway through the parade.  I was in so much pain, from standing and walking around all day.  It was a slow hobble back to the hotel.  I took my shoes off and my foot looked like a sausage, and it hurt to put any kind of weight on it at all.  

I checked my fitness tracker, and I'd ended up walking almost 8 miles, and 19,000 steps!  I was so discouraged about how much pain I was in, but my husband was quick to point out that I WALKED 8 MILES!  That's nothing to just blink an eye at, and is a lot for just an average person -- he said that his feet were even sore.  So, I felt a bit better.  I just walked 8 miles.

From then on, I wore my walking boot.

Once I transitioned back into the boot, it was glorious.  No pain whatsoever!  It was great, but also made me sad, because I'd like to just wear shoes with no pain whatsoever.

I spent Mardi Gras day in costume (in the boot!), the following day, and for the return trip home.  I'd never had my boot on for air travel.  It wasn't as seamless as I thought!  I qualified for the TSA Pre-Check again.  The agents didn't have me remove my boot, but it kept setting off the metal detectors, so I had to go through the full body scan, and get an aggressive pat down.  Boarding the plane was so much easier.  Delta called for passengers that require extra time or assistance to board first.  I had a few other "boot buddies" on the plane with me, so I decided to go ahead and board with them.  Trying to carry all of my bags, get them in the overhead bin, getting to my seat, all while trying to maneuver in a big clunky boot seemed overwhelming.  My foot seemed to have less of a swelling problem during this flight, but I also fell asleep pretty early on!

After a couple of days at home to rest, my foot is feeling pretty good now!  My physical therapist said my foot looks a LOT stronger than before I left.  So, pushing it as much as I did was probably not a good idea at the time, but I think it was actually beneficial in a way.

TLDR Version:  The foot held up pretty well on vacation!  Yes, I had some pain, significant at times, but mostly it was my own fault caused by simply just doing too much.  I clocked in about 17 miles for the trip.  Wow.  And now, pictures!

Nate and I at the Thoth Parade

Me in my "Mad Alice" Costume on Mardi Gras Day (Boot out of view, but it's on!)

(Thoth Parade Floats)

(Endymion Parade on Canal St)

Guest Post: I'm just here so I won't get fined

Hi Bloggers!  I've let my husband (Nate) take over for a blog post this week.  I asked him if he would be so kind as to share his thoughts with my blog friends, since he shares his thoughts with me everyday.   Here he is, totally unedited:

Apparently I've been called out to write a blog post so here I am to answer the challenge. I've decided to go with a top 10 list of advice for the significant other (or maybe it will be more than 10; or less than 10. It's my post, I can do whatever I want).

This injury to my wife has been one of the toughest times of my life. My life has always been in my control and other than dealing a job I didn't have a lot of responsibilities. Suddenly everything changed. For the next 3+ months she isn't going to be able to walk; activities we enjoyed doing together will never happen again; possibly more surgeries if arthritis develops. BOOM! WHAT THE HELL JUST HAPPENED!!!!!

Eventually we found a 'new normal' and life keeps on going. To help the significant others out here, here is my advice to get you there.

1. Get them a knee scooter and keep the crutches on the sidelines. If they don't have to navigate stairs the knee scooter will get them around a hell of lot easier and faster. It also helps stop the crying (more below).
2. Eventually you want to play with the knee scooter when they aren't actively using it. Try to keep the speed of the scooter under ~7 MPH. Faster then that and it gets pretty dicey, trust me.
3. If your SO has to spend the night at the hospital, ignore the signs that say what the visiting hours are. I still regret leaving her alone and suffering in the hospital that night.
4. Get out of the damn house. Slipping into depression is way too easy and once they are comfortable getting around it's time to take them out on a hot date. This should be a frequent occurrence.
5. Husbands: There will be crying and there's no predicting when it will happen. Do not try to find a solution. Give them a hug, say something nice and let them cry it out.
6. Google everything you can about this injury and educate yourself. It's a lot easier to be supportive when you know what the hell is going on.
7. Watch for cars backing out of parking spaces because your SO can't really move fast enough to get out of the way. Yeah, I chewed out an old lady and I don't feel bad about it!
8. It's temping to take advantage of the handicap parking sticker when your SO isn't there. Don't, you asshole.
9. Netflix. Inevitably they will still need lots of time to relax so find some good shows to marathon. They have control so if you end up watching Veronica Mars, just suck it up and enjoy.
10. Eventually you need to stop trying to be so helpful. Treating them like they are helpless will get you snapped at.
11. I turned this list up to 11, because I can.

Well, that's my list. There's nothing particularly helpful here but that's just how it goes. Be happy, make your SO laugh every day, tell them you love them and get through it together. There will be tough times but there are also good times. Your responsibility is to make them happy and they deserve it because of all the times they had to put up with YOU, so make it happen.

Rampage!

Well, I've been boot free, hardware free, and walking in my shoes for a month now!

I should be really excited.  But, I'm kind of not today.  Yesterday, I went in for another physical therapy appointment.  Stephanie always asks about my pain levels and what I still feel is difficult for me.  I started off by saying that I still have pain, or at least some degree of discomfort with every step, but that it was mostly manageable.  I was pretty excited to hit some milestones, such as getting 10,000 steps and going back to the gym 5 days a week.

But, she was concerned about the pain, and not very excited to hear that I was having any, so we took a look at my foot.  I've got a couple of issues going on.  First, my big toe joint is super stiff, and is definitely the source of my pain on the left side of my foot.  It hurts a lot in the "toe knuckle" (?) area and I can feel it all the way down into the arch of my foot.  She said that I am only at about half the range of motion I should be in that toe, and that I need to get upwards of 70 % for a normal gait.  So, lots of stretching needs to be done to help correct it, and I'm supposed to stretch my foot on a wall for 3 sets of 30 seconds, 3 times a day.  I did the first set in the PT office and I could already feel the difference.

Then, the more concerning of the two, is that she says she believes I have the beginnings of a stress fracture on my 3rd metatarsal head.  I was complaining about a pain spot that wasn't anywhere near my incisions, or where I even broke my foot.  She pushed on the sore spot and could definitely see something going on, since it was swollen and she could see her fingerprint indent stick for a couple of seconds after she pushed on the area.  She said that she did not like that at all, and that I would need to dial down my activity for a couple of weeks.  Essentially, my little metatarsal bones cannot keep up with all of the activity I am doing, so they are screaming at me to slow down.  I am also putting a lot of stress on them (~200% of my body weight) because of the issue with my big toe joint.  It's a classic case of overcompensation. Instead of doing physical therapy exercises every day, I will now be doing half sets, every other day.  And, I need to stop walking around so much. WHAT??  I thought I was doing good!! I thought trying to get 10,000 steps was a good thing. I still can do the bike, and the elliptical, since that is non-impacting, and any weightlifting should be done while I am seated.  So, I'm kinda pissed, and angry, and frustrated.  I don't feel like I am doing that much!  I feel like it is such a set back.  She even said that going back into the boot for a bit might be good.  So I spent the entire car ride home, stewing in silence, with the worst case of resting bitch face you've ever seen!  When we got home, Nate asked if I was done rampaging yet.  Nope... savin' that for the blog.

I want to get better.  I want to go hiking.  I want to WALK WHEREVER, WHENEVER AND HOW MUCH I WANT.  Is this so hard to ask for?  It has been seven months now.  SEVEN.  I feel so deflated by my stupid foot.  I could just cut it off, you know.

So, I have to take it easy.  I've got to cool it with the walking around at work and walking in general, and it looks like my boot will be coming with me on vacation next week.  Stellar.  I want to figure how to work it into a costume somehow, like a pirate with a peg leg.  I think I could pull that off!  I also found that my pair of hiking boots feels so much better than wearing my tennis shoes.  Hardly any pain, and the shoes are super sturdy and offer really good support.  So, I may have to switch to that as my primary shoe if I am doing a lot of walking.  They are purple, so, matching them is kind of a challenge, but IDGAF.

In other news, husband has committed to doing the Spartan Race in Phoenix next month.  I of course am going with him, but will be siloed into supportive wife/water girl this time.  It sucks that I can't do the race with him, but I'm not dumb and I know my foot isn't ready to even attempt something like that.

I have also asked husband to write a guest blog post.  I think it would be great for the blog to get a spouse's perspective on the injury and what a spouse/significant other/close friend could expect with the whole injury process.  Or just general thoughts and feelings.  Maybe some tips to help you deal with a crazy emotionally raging wife?  I don't know.  I'm calling him out officially now though, so it's not an idea I am just kicking around anymore.  It is decided.  Stay tuned!

How to Work Out with a Lisfranc Injury!

Wondering how to work out with a broken foot?  These are my experiences working out with a Lisfranc injury, but I'm sure it could be applied to any lower extremity injury that has you non weight bearing.  I have been working on this post for a while.

Maybe I should have posted this a long time ago, but now that I've been through nearly 5 months of trying to keep my workouts interesting without putting weight on my foot, I thought I'd share how I got through the conundrum.

I've found that there are really two types of people who get Lisfranc injuries:  random freak accidents (falling off a step or a car accident), and crazy athletic people.  Now I know the two are not mutually exclusive and there are plenty in between, but I fall into the "insane gym rat" kind of people.  Before my injury, I went to the gym every day (sometimes twice a day), and on the weekends I went hiking or snowshoeing or biking or running, anything outdoorsy.  If I didn't time myself at the gym, there's a good chance I could be there for hours.  Or all day.  And now all of a sudden I was faced with an injury that completely flipped my world upside down and took away what I loved most.  Instead of the pity party, I moved past it, and got creative with what I could do.

Three things:  1) Get comfortable with weight lifting (yes, girls!) and 2) Say goodbye to cardio for a while (more on that later..) 3) If you are going to a public gym (aka not your set of weights and a bench in your basement kind of gym), people will want to talk to you about your injury, whether it is about the scooter, or boot, or why you are crazy enough to come to the gym with a broken foot.  Most of the time, I was more than happy to talk to people.  Other times I wanted to get in my workout and be done!

If you're a seasoned gym rat (we can smell our own) you've probably already figured out these on your own.  But if not, or you feel a bit lost, here are some ideas!  I mainly stuck to dumbells (DB), resistance bands (RB), and body weight (BW).  **Disclaimer:  Obviously, I am not a doctor or a certified fitness trainer.   Do these at your own risk and after you've consulted with your doc that it's OK.**  

Shoulders (aka my "glamour" muscles - since I love showing them off in a tank top)
I either sat on the workout bench, or I stood up and rested my knee of my injured leg on the bench - whatever is more comfortable.
Shoulder Press with DB - 3 sets of 15 reps
Upright Row with DB - 3 sets of 10 reps
Shoulder Shrugs with DB - 3 X 20
Front Raise with DB - 3 X 10
Alternating One Arm Front Raise with DB - 3 X 20
Lateral Raise with DB - 3 X 10
Alternating One Arm Lateral Raise with DB - 3 X 20
Reverse Fly with DB - 3 X 10
One Arm Shoulder Press with DB - 3 X 10
Alternating One Arm Shoulder Press with DB - 3 X 10 (5 each arm)

Chest
Most of these were done just lying down on the bench.
Chest Press with DB or Bar - 3 X 12
Chest Fly with DB - 3 X 12
Close Grip Chest Press with DB or Bar - 3 X 12
Incline Chest Press with DB - 3 X 12
Incline Chest Fly with DB - 3 X 12
Incline Close Grip Chest Press with DB - 3 X 12
Knee push-ups (wide arm, close arm or diamond stance) - 3 X 15
Decline Push-ups (knees and good leg on the bench, hands on the floor) - 3 X 15
Incline push-ups (push-up off the bench with knees on the floor) - 3 X 15

Biceps
Not a ton of options here.  I felt like trying to work my biceps was the most awkward of all the exercises; I couldn't get my stance in a good position for an effective curl.  Mostly, I either sat on the bench or rested the knee of my injured leg on the bench.
Basic Bicep Curl with DB - 3 X 10
Hammer Curl with DB - 3 X 10
Angled Bicep Curl with DB - 3 X 10
Cross-body Bicep Curl with DB - 3 X 10
Bicep Holds with DB - Hold the curl at the halfway point (90 degree angle) for 20 seconds, repeat 3 times.  (You can also hold at the top of your curl or towards the bottom for a more super awesome bicep burn)
Half Curls with DB - Start in a 90 degree/halfway curl position.  Curl from halfway to the top for a set of 10.  Then curl from halfway to the bottom of the curl for a set of 10.
21's with DB - Curl from halfway position to the top for 7.  Curl from halfway to the bottom for 7.  Then do 7 full curls.  (7 + 7 + 7 = 21...I'm good at maths!).  Repeat 3 times.
**Note you can do all of these with a resistance band too!  Just stand on your good foot on the band with your other knee resting on the bench.  Or you can hook the resistance band under the bench legs and sit.

Triceps
These were done either sitting on the bench, or on the floor.  Or resting knee position.
Tricep Kickbacks - 3 X 10 with DB on each arm
Skullcrushers with DB or Barbell - 3 X 10 (Laying down on the bench - Be careful not to smash your face!  Don't take the exercise too literally.)
Overhead Extension with DB or RB - 3 X 15
Dips off the bench - Extend your good leg as far out as you are comfortable; the more straight and farther away your foot is from your body the more you work the tricep.  Rest your injured leg at a 90 degree angle on top of your good leg's thigh.  Do 30 dips, or as many as you can!
Tricep Push-ups - 3 X 15 - Do these pushups on your knees with your arms close to your body in a narrow position.  Bend at the elbow and engage your triceps as you push up and down.

Back
Superman Lifts (Body Weight - laying on your stomach) - 3 X 15.  Hold in "Superman" position for 30 seconds in between each set.  You can pulse or flutter kick with your legs for more super power.
Swimmer - 3 sets of 30 seconds - Like the Superman, but make a swimming motion with your arms and legs as you lift your chest off the ground.
One Arm Row with DB - 3 X 10
Laying Row with DB or Barbell - Lay on your stomach on the bench and lift the DBs or Barbell up like you were doing a standing upright row.
Lat Pull Downs with RB - 3 X 15
Rear Fly with DB - 3 X 10
Seated Rows with RB - 3 X 15 - Hook your resistance band to your good foot or to the legs of a bench and pull back like you were doing a standing row.

Core
Lots and lots and lots of options here!  All of these pretty much are floor exercises.  Add a resistance band, a dumbell, yoga ball, or Bosu ball for more awesome abs.
Plank on knees
Crunches, bicycles, side crunch, leg lifts/lowers, reverse crunch, Russian twists, toe reaches, v-ups, jack-knife crunch, scissor kicks, cross body crunch, "X" crunches, frog crunch, windshield wiper crunch, side heel taps, side bends, full sit-ups

Cardio
Like I mentioned, I really did struggle finding a good, consistent cardio option.  My doctor didn't clear me for swimming, but that is a great no-impact cardio exercise to do if you are cleared for it.  I did use the rowing machine, but only with my good leg.  I kind of hung my injured leg off to the side and just pushed off with my good foot.  I also loved to kickbox before injuring myself (think Billy Blanks/Taebo here, not MMA fighting) so I would sit on the bench and just do upperbody portions of the workout, like punches, speedbag work, etc.  I'm sure I looked like a flailing maniac so I only did that at home!  But, it did get my heart rate up.

The Good Leg
I wanted to do a few exercises to keep my good leg strong.  There weren't a ton of options but here were a few basics:
One Legged Glute Bridges (I found it most effective to put my good foot on the gym bench, and press up from that position.  I kept the injured leg at a 90 degree angle while my foot rested on my thigh)
One Legged Leg Press (on the leg press machine in most gyms)
Pilates - I did a lot of Pilates moves on both my legs, laying on each side.  Clam shells, leg lifts, leg pulses.
One Legged Hamstring Curl (with a yoga ball or on the TRX) - I laid on the floor and put my good heel up on the yoga ball/in the TRX strap.  I pressed up into a glute bridge and then would roll in and out on the good leg.
Firehydrants - Kneeling on all fours, I could work my hip flexors in both legs.
Quad Raises - I hooked a resistance band around my foot (or around my ankle) and straightened my leg.  I would then bend it at the knee to a 90 degree angle, pushing through the heel to activate my quad muscles.

If you are working out a lot, try to stick to 1 or 2 muscle groups each day, and alternate different muscle groups during the week.  If you aren't working out as much (like 1 or 2 times a week, focus on one or two exercises per muscle group, and try to get them all in for more of a total body workout.


I hope that this was helpful for you in some way, if you are looking to keep up your fitness while you are dealing with your foot or leg injury.  I know I would have gone crazy if I stopped going to the gym.  My cardio sure suffered, but I wasn't about to let my hard earned muscles waste away!

Now go get your iPod, flip on some tunes and bust out a good sweat!