I broke my big toe 2 days ago (a 15lb. dumbell fell off the rack from about 3ft. off the ground and onto my toe). I was in excruciating amount of pain, but I think I was most upsed because of how this is going to change my routine. Here's my question I guess, I weight train which I don't think my toe will affect too much, but I do run on the treadmill 30 min a day for cardio, so since I can hardly walk I'll have to use the stationary bike and since it's not as high intensity cardio, what could happen to my fitness? Am I just gonna get out of shape? Thanks in advance for any help.
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broken toe, please help!
- Thread starter double D
- Start date
First let me say 'OUCH' - so sorry this happened - it is one of my biggest fears when I am putting weights back that I'll drop them on myself or someone else.
I've broken a lot of bones over the years, and the first week is usually very painful but the pain will subside a lot after that- not that you'll want to run until you're fully healed but you'll be able to walk without swearing. I also find that when I'm favoring an injury, I end up walking/moving in a way that causes other places to hurt- so be careful of things like your back. I think its better to give yourself a few days to heal before trying to get totally back on routine.
I don't know how long since you've taken a break from training but there is a theory that a break every 8-12 weeks allows your body to really heal from all the little tweaks and come back stronger than ever. If you haven't had a break in a while, maybe this is a good time to test that theory - just really stay on your nutrition plan during that week.
Afterwards, you could use this time to try out HIIT on the bike, and maybe even on the eliptical if you have access to one. Another theory that I like is that working out increases the blood supply to the injured area and promotes healing, so doing what you can after you get passed the first few days of pain will help.
The guys at my gym have this universal advice for injury ' Take 800 miligrams of Ibuprofen twice a day. Put Ice on it twice a day. And keep working out - you'll feel better!' said in a VERY enthusiastic tone...so far it has worked for me but i've only tried in for strains and sprains - and I'm not jinxing my karma by saying how long since the last broken bone...
Be good to yourself- this too shall pass!
I've broken a lot of bones over the years, and the first week is usually very painful but the pain will subside a lot after that- not that you'll want to run until you're fully healed but you'll be able to walk without swearing. I also find that when I'm favoring an injury, I end up walking/moving in a way that causes other places to hurt- so be careful of things like your back. I think its better to give yourself a few days to heal before trying to get totally back on routine.
I don't know how long since you've taken a break from training but there is a theory that a break every 8-12 weeks allows your body to really heal from all the little tweaks and come back stronger than ever. If you haven't had a break in a while, maybe this is a good time to test that theory - just really stay on your nutrition plan during that week.
Afterwards, you could use this time to try out HIIT on the bike, and maybe even on the eliptical if you have access to one. Another theory that I like is that working out increases the blood supply to the injured area and promotes healing, so doing what you can after you get passed the first few days of pain will help.
The guys at my gym have this universal advice for injury ' Take 800 miligrams of Ibuprofen twice a day. Put Ice on it twice a day. And keep working out - you'll feel better!' said in a VERY enthusiastic tone...so far it has worked for me but i've only tried in for strains and sprains - and I'm not jinxing my karma by saying how long since the last broken bone...
Be good to yourself- this too shall pass!
I'm not sure how badly the toe is broken, but it can't be shattered or the like if you plan on keeping on your routine. If it is a simple fracuture then you should be back to 100% in under 3 weeks. If you are entering this injury in good shape, as it sounds that you are, then taking 10-14 of complete inactivity shouldn't hurt you at all.
Eat a clean diet (as I'm sure you do), and lay off the exercise. You'll heal up any other minor bumps you may have, and you can come back strong. It takes months for muscles to deteriorate. You could go back ot the gym after 2 weeks and still be where you are now.
As a side note. When I have an injury that i could hurt worse by moving the area, I lay off pain meds. If you're jacked up on pain killers with a broken toe, go for a walk, and you could send yourself back to square 1. I wanna feel if I'm hurting myself even further. I'm not a tough guy, but I do want to heal asap.
Eat a clean diet (as I'm sure you do), and lay off the exercise. You'll heal up any other minor bumps you may have, and you can come back strong. It takes months for muscles to deteriorate. You could go back ot the gym after 2 weeks and still be where you are now.
As a side note. When I have an injury that i could hurt worse by moving the area, I lay off pain meds. If you're jacked up on pain killers with a broken toe, go for a walk, and you could send yourself back to square 1. I wanna feel if I'm hurting myself even further. I'm not a tough guy, but I do want to heal asap.