Cardiovascular exercise is important for your overall health. It's required to keep your heart in good condition and necessary for maintaining muscle tone and flexibility. However, a sprained ankle can throw a wrench in your workout routine. Thankfully, there are cardio exercises you can still perform with a sprained ankle without putting yourself at risk for further injury.
Warm Up
Before doing cardiovascular exercise, it's important to warm up, even if you don't have a sprained ankle. A basic warm-up would include walking in place while swinging your arms, stretching your legs and arms, bending over to touch your toes and loosening up your hamstrings and calves. Be careful not to overstretch, especially with a sprained ankle. Keep the joint as immobilized as possible, especially if it causes you pain.
Walk
If your sprained ankle is minor, you may be able to walk for cardiovascular exercise. Only attempt short, moderately paced walks at first. Try for 10 minutes. Be sure to wear proper footwear with arch supports and a cushioned sole. Likewise, you may find it beneficial to wrap your ankle for added support. To get more of a cardio workout and to get your heart pumping, swing your arms wide while walking.
Ride a Stationary Bike
Riding a stationary bike can offer cardiovascular fitness even if you have a sprained ankle. A recumbent bike, which places less stress on your ankles due to the reclined position, can also work. If your ankle is painful, you can pedal a stationary bike with your uninjured foot and leg while resting your hurt foot on the pedal peg. You'll still get a workout without inflicting further injury.
Swim
To get a cardiovascular workout without inflicting any pain on your sprained ankle, go for a swim. Swimming works out your entire body without putting stress on your joints. Swim a few laps to get your heart rate up and stay in shape without damaging your ankle further. Just be sure to kick from your knees. Flapping your ankles could cause pain or worsen the sprain.
