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Before having a fractured foot, staying active was a huge part of my life—I was hitting the gym for weightlifting four times a week, attending Pilates three times a week, and running three times a week. But when I fractured my bone, everything changed. My doctor recommended that I take it easy for a couple of weeks, and after that, I was only cleared to train my upper body. That meant putting my gym and Pilates memberships on hold and adjusting my routine to fit my new limitations.
Adapting My Training Plan
With my regular activities paused, I decided to switch from a group training program to a personalized one. If you have the means, I highly recommend working with a knowledgeable coach who can design a program tailored to your needs and your physician’s recommendations. I’m currently working with NutriFitopia, and we started with a 30-minute session to assess my goals and limitations.
We settled on a four-day-a-week upper body and core strength training plan, which I do at home. Luckily, I already had adjustable Dumbbell set from my COVID-era home gym setup, so the transition from gym workouts to home training was seamless. If you’re recovering from an injury, keeping some equipment at home can be a game-changer!
Adjusting Workout and Nutrition for Recovery
Along with modifying my workouts, I also needed to adjust my calorie intake. Since I’ve taken nutrition courses with NutriFitopia in the past, their app made it easy to tweak my diet accordingly. My physician emphasized the importance of protein, vitamin A, vitamin C, and calcium in my daily diet to support bone healing.
To ensure I’m getting enough nutrients, I’ve added a multivitamin and fish oil to my routine. I talked to my physician again and he recommended adding Vitamin D and Calcium as well. I was able to find a combo of both. If you’re recovering from a fracture, it’s worth talking to a healthcare professional about what dietary changes might benefit your healing process.
Final Thoughts
Injuries can be frustrating, but they don’t have to stop you from staying active and maintaining a healthy lifestyle. Adapting your workout routine and focusing on nutrition can help you recover faster and maintain your strength. If you’re in a similar situation, I highly recommend seeking expert guidance and making small adjustments that align with your recovery needs.
I’ll continue updating my journey as I navigate recovery—stay tuned for more insights on training and nutrition!