Leg Exercises With a Broken Foot

**munch4037** · Posted On: 6/04/2008 11:18am

About a month ago I broke my foot in BJJ class (Don't ask) across the proximal (big toe side) metatarsal through the phalange. So basically it is totally localized to the front of the foot. It's pretty much better but I don't want to risk fully straining it just yet. Clearly I don't want to do squats or deadlifts with the risk of my weight rolling forward onto the front of the foot and doing damage.

I was wondering what my alternatives might be. so far I can think of leg presses or smith machine squats but leg presses are regularly considered a crappy exercise and smith machine squats are supposed to be horrible for the knee joints.

I'm leaning towards leg presses just going with the idea that doing something is better than nothing at all but is it really worth my time? Also, instead would smith machine squats be better because I'd only be doing them for a short period of time until my foot is fully healed? Any other alternatives one might consider?

Thanks in advance.

**Emevas** · Posted On: 6/04/2008 3:17pm

What woud make smith machine squats better than regular squats?

**Abusivemelon** · Posted On: 6/04/2008 3:29pm

Tell us how you broke your foot.

**MadeOfOlives** · Posted On: 6/04/2008 4:06pm

The leg extension and curl machines- neither involve any weight being placed on your foot.

As long as we're going with the whole "something is better than nothing" idea

**MadeOfOlives** · Posted On: 6/04/2008 4:07pm

Also, aren't smith machine squats supposed to be bad for your back? something about shearing force?

**muddy** · Posted On: 6/04/2008 4:17pm

I think I know what you are getting at with the Smith machine ... that you can control the weight to the heel. not sure how I'd feel about that ... seems like it might work to me. if you go for it, dont forget the safety arms :D

I think I'd be inclined to stick with extensions, ham curls and abductors. If it was a stronger leg with the broken foot, I might be inclined to do some one leg squats ( pistols), and/or calf raises on the uninjured leg.

be careful

**Teh El Macho** · Posted On: 6/04/2008 6:11pm

Hey, I have an idea!!! How about not doing anything involving your legs until the fracture heals????

Yeah, cuz, you know, the barbells and weights will be there when the fracture heals. They will not be swept away into some distant dimension while you recover.

Maybe you won't believe me, but seriously, the weights will be there, waiting for you, when you are completely healed.

Just a tought. Seriously, trying to work out with a fracture is just silly.

Let **** heal. You will thank me later.

But if you seriously want to train and are affraid of rolling over the front of your feet while carrying weight, then just keep it simple and do tabata squats for 4 minutes:

YouTube - CrossFit Tabata Squats

**munch4037** · Posted On: 6/04/2008 7:09pm

Sorry I guess I basically phrased it improperly. It is healed, and according to the doctor I can do whatever I want. But I don't think he was thinking of squats and deadlifts when he said that so I was going to try to avoid those things but still want to get in some sort of leg exercises. I'd always heard leg presses were pretty much useless and I couldn't really think of many other options. Thanks for all the input.

And yeah, I broke it drilling inside leg trips...somehow. I guess my tripping foot got pointed straight down then my training partner and I both kind of fell on it together. So no training. It sucks.

Edit: Maybe the thread title should've been "Leg Exercises After a Broken Foot." But that just lacks punch.

**Teh El Macho** · Posted On: 6/04/2008 7:34pm

Oh, in that case, you stick to squats and deads, but just do them with moderate weight, judiciously incrementing the weights from one session to the next.

Your foot is not going to snap in half if you trip... not unless you decide to go for your maximum lift ever from day one. Build your workouts incrementally and see how it goes. Make sure you do the lifts barefoot, or at least with proper lifting shoes (like chuck taylors). Don't use those uber-padded sizzy basketball shoes pple use in the gyms. Your feet need to make clear contact with the floor to get proper stimulus.

Speaking of which, you should be doing some roadwork, perhaps on a treadmill at first. Your feet needs to get habituated to the impact.

I like leg presses, but I prefer to do them unilaterally and with moderate weight, 10-15 reps per set or 10-15 in rest-pause sets (resting by holding the platform with the leg extended). By going unilateral, it allows me to do a greater range of motion, better stimulus, and, I may be wrong in this, but I *feel* it has better carryover to free weight lower body exercises.

**Emevas** · Posted On: 6/04/2008 7:57pm

Make sure not to lock the knees when you rest with the weight extended on the leg press.

The leg press isn't worthless, it's just not a squat replacement like a lot of people try to make it. It's got a specific purpose.