Goal Crushing Set-Backs and How to Stay on Track

You’ve just completed your first full month of consistent exercise and BAM you sprain your ankle or break your toe. This is a goal–crushers greatest set-back. But what happens when you begin your long journey of recovery? Stagnation, muscular atrophy and a dwindling desire to accomplish your pre-set goals.

While most people would use their injury as an excuse to stop all activity, did you know that it is vital to your health and recovery to keep circulation going and movement as a part of your daily routine while simultaneously resting your injury?  If you find yourself in this position, not to worry, we have the best solution to the most common goal crushing set-backs – SWIMMING.


Swimming is a low-impact activity that virtually anyone can participate in. It doesn’t put any high level of stress or pressure on your muscles, joints or bones and is what’s referred to as a “non-weight bearing activity”. Swimming can keep your body moving, while at the same time allowing your feet and ankles to rest.

A study by the State University of New York showed that compared to non-swimmers, those who swim have:

  • Lower heart rates
  • Better blood pressure
  • Improved breathing
  • Improved circulation

All 4 of these are vital components for recovery and aid in the natural healing process.

In addition, swimming gets your blood pumping which is your greatest healing aid. Bringing blood to the injury site will help with circulation, reduction of inflammation and overall swelling.

Foot & Ankle Sprain

Try This Easy Exercise

Here is an easy, non-weight bearing, exercise you can do that will be a great work-out while keeping all of the emphasis on your upper body.

Get a kick board and lay your legs over it. Perform swim strokes with your arms only while laying face-up in the water.

Stay in the deep end of the pool and tread water if you are able, to work up and aerobic heart rate. If this effects your injury too much, don’t do this part.

If your injury persists and seems as though it is not healing over time, please don’t hesitate to come in and see us for a consultation. We hope you have a wonderful month. Happy Swimming!

Book Your Next Appointment Below:

CLICK HERE to book your next appointment at Da Vinci Foot and Ankle.

Lake Oconee, GA 706-999-9994

West Augusta, GA 706-597-0102


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