According to the National Institutes of Health, common ankle injuries include ankle sprains and ankle fractures. You can also sustain damage to your muscles, tendons and cartilage that surround your ankle joint. Treatment for ankle injuries can include rest, immobilization, crutches or activity modification. An ankle injury can take weeks or months to completely heal. Just because you have an ankle injury does not mean you cannot burn calories.
Step 1
Talk to your doctor. Discuss with your doctor the types of physical activity you are permitted to participate in. For example, with an ankle sprain you may be able to modify your activity levels. However, if you're in a cast with a fracture, it may be more difficult to participate in modified physical activity.
Step 2
Participate in low-impact cardiovascular exercise. Low-impact exercises place minimal to no stress on your lower extremities. Consider swimming, riding a bike, using a rowing machine or an elliptical machine. The National Academy of Sports Medicine recommends 30 minutes of cardio exercise, five days per week for healthy adults. Be sure to use an ankle brace or tape your ankle -- if recommended by your physician. If you have permission to complete low-impact exercises, then they are safe to do with an ankle injury.
Step 3
Put your crutches to good use. Just because you may be required to use crutches does not mean you have to be confined to the couch. Walk around on your crutches. Walking is an effective means of burning calories. And walking on crutches can help strengthen your arms and maintain your endurance as you recover from an ankle injury.
Step 4
Watch your diet. Eat plenty of fruits and vegetables as well as lean meats, low-fat dairy and whole grains. Drink plenty of water. Avoid foods that are high in calories and sugar.
Step 5
Cut 500 calories from your diet per day. There are 3,500 calories in 1 lb. of fat. If you are looking to lose weight with an ankle injury, you will need to cut calories from your diet in order to lose weight at a healthy rate of 1 to 2 lbs. per week. Skip dessert and replace soda or sugary drinks with water.
References
- "National Academy of Sports Medicine: Essentials of Personal Fitness Training"; Scott Lucett; 2008
- MayoClinic.com: Counting Calories; December 18, 2009
- National Institutes of Health: Ankle Injuries and Disorders
