Training CrossFit and Martial Arts while injured

Being injured stinks. As I write this I have a nasty sprain on my right ankle from botched landing from a wall run back flip. I practice gymnastics 2x a week so that I can do Le Parkour. I have been lucky in my training thus far but I knew that sooner or later I was going to get hurt.

As a result of my injury I can’t kick, I can’t jump rope, I can’t run, and I can’t do squats. It hurts to walk and I can’t support any weight on the ball of my foot.

This seems like an opportune time to go on the ever so popular waist expansion program that the majority of Americans seem to enjoy. As much as it would be nice to sit on my behind, reactivate my WoW account, and watch my hard earned fitness go to hell. That is just not an option for me.

First and foremost I am doing my ankle rehabilitation exercises. They hurt, they are boring, and I’d rather not do them. My desire to not suck at life is greater than my disdain for them so I will continue to spell out the alphabet with my foot.

Rehab will get me healed but wont keep me fit. So in addition to rehab I am still doing CrossFit workouts. Some would think that an inability to bear significant weight on my foot would exclude me from training – no one accomplished anything with excuses.


CrossFit Workout from last Friday

  • 5 rounds for time – 20 pull ups, 30 push ups, 40 sit ups, 50 squats.

Modified CrossFit workout

  • 5 rounds for time – 20 pull ups, 30 push ups (keeping my bad foot off the ground), 40 sit ups
  • 21/15/9 leg extensions and leg curls on the machines

Since I can put weight on my foot I work my upper body, core, and do isolated leg movements. It is not as splendid as my normal training but it will keep me from losing too much during my rehabilitation period.

I have been working shadow boxing (hands only) but as of yet can kick with either leg.  Its a far cry from normal Muay Thai training but at least it will keep me from becoming too rusty.

Most athletes get injured from time to time. It is an unfortunate reality of living life. For all but the most debilitating injuries one can normally train around the problem area. Don’t let it be your excuse for not being fit!

Any of the trainers at this gym can help you work around an injury. We are happy to modify a workout so that you can still make progress while you heal.

See you in the gym.

Posted in CrossFit, Fitness, Martial Arts