How To Work Out With A Fractured Fibula

Fracturing your fibula, which is also sometimes referred to as your calf bone, doesn't have to keep you out of the gym. Although you will not be able to partake in some exercises -- such as running, jumping rope or swimming -- until your fracture heals, there are plenty of workout alternatives to keep you active and in shape until your cast is removed and your doctor gives you permission to resume your old training routine.

Step 1

Lift weights to tone your upper body, abs and back. Most exercises that focus on these areas don't require the use of your legs, making them perfect additions to your workout routine while waiting for your fractured fibula to heal. For example, you can perform a flat bench press, lat pulldown, lateral dumbbell raise, overhead press, bicep curl, hammer curls, tricep extension, flat dumbbell fly and tricep pulldown using only the upper body, according to Georgia State University. You can also perform all of these exercises while sitting or lying on a bench.

Step 2

Incorporate cardiovascular exercises that utilize only your upper body in your routine. Use a hand cycle or speed bag. Brace yourself by sitting in a chair to use the speed bag as opposed to standing. Use a free standing frame or lower the frame of the speed bag so you can reach the speed bag while sitting. If you don't have any special equipment available, do arm circles and shadow boxing quickly and vigorously to get a cardiovascular workout. Any movement done quickly and repetitively will increase your heart rate and provide cardiovascular exercise.

Step 3

Workout your lower body muscles by performing exercises that don't place a strain on your fibula. For example, you can work your abductors and adductors -- the muscles found in your outer and inner thighs respectively -- by doing leg lifts. Seated leg extensions, performed by squeezing your quadricep to straighten your leg with your foot flexed, work the quadriceps without requiring you to bear weight on your legs. Although not an ideal method of working the lower body because there is no resistance, it is an acceptable way to work out your lower body, while waiting for an injury to heal, according to "Strength Training Academy."