Charcot Foot Support

exercising with Charcot Foot

Improving Balance With Core Stability Exercises

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We all know that when you have Charcot Foot one thing you most likely don’t have is balance! When you have a rocker bottom foot or are trying to maneuver in some type of boot or orthotics you can feel very unstable. It’s not uncommon for individuals with Charcot Foot to stumble or fall due to lack of balance which can be scary and lead to injuries. So how do you improve your balance? By strengthening your core muscles!

Core Strength Matters

Core strength matters because your core works like a foundation, keeping all the other parts of your body connected and working properly. When your core is weak it can lead to bad posture, lack of balance and pain in your shoulders, back and hips. If your core isn’t strong your arms and legs can’t possibly function at their full potential.

How To Strengthen Your Core

The best way to strengthen your core is by doing core stability exercises and core strengthening exercises. We know what you are thinking, “I can’t exercise because I have Charcot Foot and I’m non-weight bearing.” Well, your thinking is wrong! You can do core exercises even if you are non-weight bearing. Core exercises can easily be done from a chair, in a seated position.

No excuses! You can strengthen your core with these core exercises. Both of these seated workouts are short and easy to do at home, in a chair. If you can bear weight that is awesome, you can do even more to strengthen your core but regardless of your ability to bear or not bear weight you can do core exercises. Check out two of our favorite core exercise videos.

Other Core Exercises

We know you really want that strong core because we know you don’t want to risk a fall. We try to do one of the core exercise videos each day to get a strong core but sometimes we like to go the extra mile. An easy core exercise is using an Inflated Stability Wobble Cushion.

It sounds crazy but this little inflatable cushion actually works your core muscles and helps build a strong core. All you do is sit on it! The perfect piece of exercise equipment for someone with Charcot Foot! The cushion wobbles a bit which forces you to use your core muscles to stay stable.

One of the best ways to strengthen your core is to practice good posture all the time. Be mindful of your posture when you are sitting and when you are walking. Your head should be above your shoulders and the top of your shoulder should be over the hip. Sitting up tall and maintaining good posture will help you get that strong core you need.

Pool Workouts for Charcot Foot

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Exercising with Charcot Foot can be a challenge. It’s difficult to walk, riding a bike may be out if you are wearing a boot and forget a dance class. While you may not be able to do some of your favorite workouts you can for sure hit the water! Swimming and water aerobics are wonderful forms of exercise for those living with Charcot Foot.

“When I’m in the water it is the only time it can walk and not be in pain,” Jessie said. “Since I was first diagnosed with Charcot Foot exercising has been difficult and it was depressing. But now that my doctor has cleared me I try to make it to the pool at least three times a week.”

Water Workouts

Water workouts can raise your heart rate, provide resistance and loosen up stiff muscles and joints. Check with your local YMCA or recreation center to find out about water aerobics classes and make it a point to attend. Water aerobics routines led by an instructor will teach you routines you can do in the pool even if you can’t make it during a scheduled class time. Attending a water aerobics class, at least a few times, can help you become more comfortable with pool workouts and adjusting to the the water.

Pool exercises for weight loss

If you can’t make it to a water aerobics class but can sneak to the pool during an open session you can do your own pool workout. Here are some of our favorite pool exercises for weight loss.

  • Begin with a warm up. Walk or swim four to six laps to get adjusted to the water and loosen up your muscles.
  • Grab a pool noodle and alternate between pool planks and kicks. To do a pool plank Stand on the pool floor. Hold the pool noodle in both hands. Press it straight down into the water and lean forward until your body is on an even incline. Your head stays out of the water. Try to keep yourself stable for 1 to 2 minutes. When you have completed the plank hold onto the pool noodle with both hands, keep your head above water and simply kick your legs. Do this for 1 to 2 minutes and then go back to the plank. Alternate for four sets.
  • Time for fly-backs. Fly-backs are a great way to strengthen your core and back which will help with balance! Start in a lunge position with your right knee bent and your left leg extended straight behind you in the pool. Reach your arms straight out in front of you at chest height — palms touching, fingers extended and thumbs up. Open your arms straight out to the sides in the water, then return them to the starting position to complete one rep. Do four sets of 8 to 15 reps, switching the forward leg for each set. 
  • Squats. As long as it doesn’t hurt your feet squats are a great exercise to do in the water. Stand in waist height water with your feet shoulder width apart. Squat down and back up. Do eight reps and then turn your feet out and do eight more reps. Alternate between the two squats to complete four reps each.
  • Horse cardio. Straddle the pool noodle like you would if you were riding a horse. Pedal around the pool as fast as you can while also using your hands to move through the water. Don’t lean back! Try to keep your back as straight as possible. Push yourself to ride the horse for five minutes.
  • Cool down time! Cool down by swimming or walking four laps in the pool.
  • Congratulate yourself on a great pool workout!

Protecting Your Feet in the Pool

When living with Charcot Foot we never get a break from taking care of our feet, even in the pool. You should never get in the pool if you have any open wounds or sores on your feet. You should also only place your feet on the bottom of the pool if you have been released to bear weight. If you are non-weight bearing it applies in the pool as well. You should also wear pool shoes. Pool shoes not only help protect your feet but they provide traction in the pool and will help with balance.