Broken Toe modifications?

[hlhansen]

Hey there. I started Stage 1 last week, but unfortunately have a broken pinky toe. I tried to work through it, but it's getting worse and I am now wearing a super-attractive shoe/boot to immobilize it so it can heal.

Can someone give me suggestions for a replacement exercise for lunges? I did Romanian Split Squats yesterday -- and wow, that was a mistake. Ouch.

Thanks in advance.

[dianas]

It's amazing how much your toe can affect your mobility and balance isn't it. I'm 6 weeks post fracture of my toe (banged up the foot pretty good to) and I am just now able to get back into my normal activities. It's still swollen and hurts some but much better now than even two weeks ago.

I'm not doing NROLW but I do lift weights and have the book so am familiar with the program. I'm not good at substitutions so someone else will weigh in on that but I can tell you that I had trouble with anything involving single leg movements or weight on one leg. Like stairs so I'd watch the step ups too. I eliminated any exercises that caused increased pain or where my form was compromised. Which was a lot of full body type work/lower body exercises for me. I figured a few weeks off was better than risking another injury due to poor form or balance problems. Now I could have done floor exercises, band work, leg curl, leg extension but I hate those so didn't do them regularly. I enjoyed having the extra time to get caught up on some reading, computer time and sewing which I normally can't fit in.

What did the dr say about activity? If they put you in a boot is the fracture worse than typical? Another consideration here is are you new to weight lifting? If you are keep in mind that it's sometimes hard enough without injury to learn the right form in the first place. Learning all the lifts in NROLW 1 week post fracture may not be the wisest thing in the world.

There are times pushing through is not the right thing to do.

Hope your toe feels better soon.

[Aoife]

I'd back off and wait to be closer to better.

Since most people need glute work over quad work (lunge works both and more) prolly a good sub (and just something good to do in general as you're kinda incapacitated a bit) would be glute bridges.

I'd seriously just give it a bit. Do the lower work you can, maybe some RDLs and bridging, other bodyweight and mobility stuff (bird dogs, fire hydrants, hip abduction and adduction, maybe with a band rather than a weight stack (cuz of the boot), etc) and do some upper body work, and otherwise let yourself heal and then get back on track where you left off.

If you find you can do everything but this, I suppose subbing and continuing on would be good, but really rest for recovery would be good, you can still keep up work, and things are only gonna get harder after stage 1 and then if you're not still better you're gonna have a worse time of it… so holding off and just doing those kinds of movements that you can will put you farther ahead (able to use more weight) when you do start when better.

Hope it gets better soon, being gimpy sucks ass.