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.