Most Effective Aerobic Training While Recovering From an Injury
- This topic has 3 replies, 3 voices, and was last updated 2 weeks, 2 days ago by Andy Reed.
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January 15, 2025 at 6:16 am #140087CTun120Participant
So I’ve been dealing with a Mild Lisfranc Sprain in my mid foot for about 6 weeks now. I trained through the first 2 before realizing it was an issue and backing off (was running about 50 mpw prior to injury). After being seen by a couple doctors and a few weeks of rest I have been advised to begin to weight bear and train again.
That being said, I am still easing back and running with correct form leads to some moderate discomfort. Up until now I have been primarily cycling and using the elliptical to try and maintain my aerobic fitness while I continue to strength train. I recently found out that the stair master doesn’t cause any pain and have been incorporating that as well. Walking seems to be okay, but at higher speeds the issue is I don’t strike with my mid foot (my natural running form) due to some of the remaining pain and instead roll the outside of my foot or heel strike.
My goal is to return to running and rucking at a high level ASAP. I am due to attend Ranger School as soon as I am injury free. What modalities of training would best allow me to replicate the stress of running and rucking to maintain and even build some fitness as I recover?
January 15, 2025 at 6:08 pm #140091Seth KeenaModeratorHi CTun120,
Thanks for writing in. Sucks about the sprain. Only 6weeks out from this, 2weeks of which were still under load, is relatively fresh. If you can stairmachine at this point then it seems an otherwise rapid recovery is inevitable, assuming no major set-backs happen. Stairmachine sounds like the most tolerated and most similar to rucking and running and what would be my suggestion for modality to aim for. That and using the elliptical for fast leg speed and running-like body position; doing so might help you transition to actual running. Otherwise, time will need to pass until the foot is ready for the rigors of running, and you should let the foot tell you when it’s ready.
As time goes on perhaps treadmill jogging and short bouts of running can blend with stairmachine duration to sum total a workout’s duration. Again, you can’t force the comfort, but can slowly bring impact back into your volume.
All the best,
-Seth
January 16, 2025 at 7:43 am #140094CTun120ParticipantSeth, thank you very much for taking the time to respond. Just a few follow up points.
As long as it’s not causing any issues, would it be wise to mimick my training volume via the stairmachine and elliptical while I wait to come back (Ex. 6-7 hours of running)?
Also in your experience, when cross training like this through an injury I know it’s probably unreasonable to keep all my fitness, but should I be able to maintain a lot of my aerobic fitness as long as I continue it on the stairmachine?
I appreciate all the advice so far!
January 16, 2025 at 7:44 am #140095Andy ReedModeratorI like everything you’ve been doing – Stairmaster and cycling are my typical go to activities for this kind of injury, and if you’re into swimming that’s also a good addition. Other modalities I have used successfully would be the elliptical which shouldn’t stress the mid foot too much. As you transition back to running you may want to look at something like the Alter-G treadmill (if you can find a gym with one), but there is a portable device called Lever (lever movement) that you can add to your own treadmill or take to the gym that effectively offloads the lower limbs.I have personally used this when dealing with foot injury, and some athletes use this as a way to add additional volume with a bit less stress. It works really well.
Andy
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