Injured Foot? Don't Lose Muscle While You Heal—Do These Exercises Instead

Описание: If you're dealing with an ankle injury or a sprained foot, this video offers practical at home exercises and ankle stretches you can do without putting excessive pressure on the affected area.

If you're a busy parent or grandparent over 40, injuries can feel frustrating because you can’t just “rest all day” — you still have life to keep up with.

In this video, I’ll guide you through must-do non-weight-bearing exercises that help you:

✔ stay fit while recovering
✔ reduce stiffness and muscle loss
✔ strengthen your legs and hips safely
✔ support faster healing (with doctor approval)
✔ return to walking with more confidence

These exercises are perfect for the early recovery phase, especially when standing or walking is limited.

🦵 Best Exercises for an Injured Foot or Ankle

1. Quad Sets 00:13

Activate your thigh muscles to prevent weakness while you're off your foot.

2. Straight Leg Raises 02:12

Build strength in the quads and hips without stressing the ankle.

3. Side-Lying Hip Abduction 03:27

Strengthen your glutes to improve balance and prevent future injury.

4. Donkey Kicks 05:10

Boost hip power to make walking and stairs easier once healed.

5. Fire Hydrants 06:15

Improve hip stability to protect the ankle long-term.

6. Long Arc Quads (LAQ) 07:11

Keep your knee strong and mobile while seated.

7. Standing Hamstring Curls 08:38

Support walking mechanics with minimal pressure through the foot.

⚠️ Important Recovery Tips (Over 40)

✅ Stay non-weight-bearing unless cleared by your doctor or physiotherapist
✅ Stop immediately if you feel sharp pain
✅ Keep the ankle relaxed during movements
✅ Combine with rest, elevation, and swelling control if advised

👨‍👩‍👧‍👦 Fitness Made Simple for Busy Adults Over 40

On this channel, I help parents and grandparents stay fit, pain-free, and energised — without spending hours in the gym.

If you want workouts that are:

✔ simple
✔ sustainable
✔ joint-friendly
✔ designed for real life

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💬 Comment Below

Which injury are you currently recovering from — foot, ankle, knee, or something else?




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