is there any cardio exercise one can do when (leg injury)?

Discussion in 'Strength & Conditioning Discussion' started by nastyElbows also avirgin, Sep 8, 2017.

  1. nastyElbows also avirgin Yellow Belt

    nastyElbows also avirgin
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    i only know shadow boxing without footwork, but it barely raises heart rate.

    any ideas?
     
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  2. NurseKnuckles My Mom's stronger than you belt

    NurseKnuckles
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    what's the injury?
     
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  3. nastyElbows also avirgin Yellow Belt

    nastyElbows also avirgin
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    mild pain in the right foot. happens "randomly" from time to time (esp when it gets cold).
    when it happens i skip the cardio for 2 days and it becomes fine again.
     
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  4. j123 Pro Sherdogger 500-0-1

    j123
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    Swimming and biking? How bad does it hurt?
     
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  5. nastyElbows also avirgin Yellow Belt

    nastyElbows also avirgin
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    the swimming choice is not available "unfortunately".


    it doesn't really hurt bad. i can run/sprint normally, but that uncomfortable feeling in the foot + fear it gets worse. so i prefer to rest it until the pain goes away.
     
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  6. selfcritical Brown Belt

    selfcritical
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    Landing on the foot probably has more pressure than simply using the foot, so while you would need to observe, there are a lot of options and basically 90 percent of them would been your dirt-cheap planet fitness pseudo-gym.

    1) Biking but keep your ass in the seat. This will minimize loading on the foot as long as you don't stand up. Probably your most ubiquitous option. Spin bikes are great for variable resistance, but any bike type should work, even the recumbent ones they use for rehab

    2) Rower- less common, but probably the best effects on the heart, also no significant eccentric loading

    3) Elliptical- closest mechanically to running, decreased impact, may still cause pain depending on your injury but is definitely less stressful


    4) Walking on a treadmill at maximum incline- the incline should increase HR enough for training effects, while also minimizing the distance your foot drops. Since you'll be walking, you can also go heel/toe, which should minimize any "springing" forces. Has the advantage of being incredibly common

    5) Sled dragging- very low forces as long as you walk and don't run, not very common and unwieldy to improvise.
     
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  7. nastyElbows also avirgin Yellow Belt

    nastyElbows also avirgin
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    the thing is .. where i live most of those choices one can find only in a big gym. i'm from a third world.

    i have my bike, the problem is outdoor i can bike for hours without breaking a sweat. i believe in moderate/high intensity cardio.

    just watched the burpee exercise on youtube. i will "try" to give it a try.
     
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    Last edited: Sep 8, 2017
  8. tdluxon Black Belt

    tdluxon
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    Can you jump rope?
     
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  9. selfcritical Brown Belt

    selfcritical
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    Jump rope and burped both have foot flexion during eccentric loading. Probably going to hurt the same way running does.

    Normally I'd just have you put on a HR strap to show you the bike is more effective than it seems

    But I would put it this way; you have an injury. You want to rehab the injury and at least maintain your fitness level. If you constantly have to de-load, you won't be able to gain fitness from running. So I would ride the bike, knowing that you are maintaining more than building for at least a few weeks, and then assess if your injury has improved.

    My subjective fatigue is much lower during biking than running too, but with a HR strap it becomes apparent the difference is smaller than it first appears.
     
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  10. nastyElbows also avirgin Yellow Belt

    nastyElbows also avirgin
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    i can do everything normally, but that uncomfortable feeling makes me fear it gets worse. by the way this whole thing started to happen since 2014. because of a normal messed up while playing in the street. it didn't even felt/looked serious at all.
     
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  11. nastyElbows also avirgin Yellow Belt

    nastyElbows also avirgin
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    hey i already anyways using my bike all day long. it's my friend. :D




    i have just read about other 2 options. i am not sure about them:


    1) lifting weights normally with 10 seconds rest between sets. "as if its HIIT"
    which means doing weight lifting + cardio same workout.


    2) the 100 reps 1 set repetition. (this one seems a little bit strange).
    also i doubt doing 100 reps 1 set will raise heart beats, especially i will have to use super light weights obviously.
     
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  12. selfcritical Brown Belt

    selfcritical
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    Oh, lot less to worry about then. You're biking enough to maintain your baseline aerobic adaptations. Your highest speed and power output conditioning will decline for a bit, but that comes back a lot faster than the aerobic base does. So basically improve another quality for a little bit. Get stronger, increase muscular endurance, or some other thing. Lifting weights faster isn't a substitute for running, but who cares- work on something else while you rehab.
     
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  13. nastyElbows also avirgin Yellow Belt

    nastyElbows also avirgin
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    you know in general i can get away with doing weight lifting only, even without cardio since i'm lean by nature, but i mostly crave that feeling when i barely can maintain a conversation while all my body and senses are focusing on taking my breath.
    i also love that relaxing post high intensity cardio feeling. XD
     
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  14. corpse Orange Belt

    corpse
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    you can turn your bike upside down, stand over it and do this hand pedal cardio thing.
     
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  15. SRN SOCRATEEEES

    SRN
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    I remember seeing Sean Sherk doing it. If it's good for him it's good for everyone.
     
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  16. tdluxon Black Belt

    tdluxon
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    G
    gotcha, I was just thinking it is lower impact on the joints than running
     
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  17. selfcritical Brown Belt

    selfcritical
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    Do you have knee wraps or a tourniquet? I have something for you if so
     
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  18. nastyElbows also avirgin Yellow Belt

    nastyElbows also avirgin
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    right now no, but i can easily get one today.
     
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  19. hillelslovak87 Black Belt

    hillelslovak87
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    Now this is pod racing!!!
  20. selfcritical Brown Belt

    selfcritical
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