Any kind of ankle pain can make exercise difficult. The Centers for Disease Control and Prevention recommends adults workout at least two hours and 30 minutes weekly with moderately intense exercises, such as brisk walking. Some cardiovascular exercises can be completed even with ankle pain. The seriousness of your ankle pain will determine the exact exercises you can complete. Consult your physician before beginning any new exercise programs, especially if you experience ankle pain.
Step 1
Walk outside or on a treadmill. Although walking places some weight on your ankle, it is generally considered a low-impact exercise. This means that the amount of pressure on your ankle is not too great. If you have a chronic ankle problem, such as arthritis, walking may be an appropriate exercise. For more acute ankle pain, like a sprained ankle, avoid walking.
Step 2
Ride your bicycle. You can pedal outdoors or on a stationary bike. Generally, no or very little impact in placed on your ankle while riding your bike.A study published in 2010 in the “Archives of Internal Medicine” found that riding your bike for as little as five minutes per day helps to prevent weight gain.
Step 3
Use the elliptical machine at your local gym or fitness center. Because the pedals of the elliptical machine are suspended, it provides a low-impact cardio workout and is less jarring on your ankle and other joints than walking or jogging on a hard surface.
Step 4
Swim laps at your local community pool. Swimming is one of the best cardio workouts for people with joint problems or other chronic pain. Swimming has no impact on your joints and is a good aerobic activity.
Step 5
Join a water aerobics class or walk in the shallow end of a pool. Similar to swimming, water aerobics is practically no impact on your joints. The water adds natural resistance while minimizing stress to your joints.
References
- Centers for Disease Control and Prevention: How Much Physical Activity do Adults Need?
- Spine-Health; Low-Impact Aerobic Exercise; Peter F. Ullrich, Jr.; June 2009
- Health.com; Study: Biking For Minutes a Day May Ward Off Weight Gain; Amanda Gardner; June 2010
- MayoClinic.com; Exercise Helps Ease Arthritis Pain and Stiffness; August 2010
