Are you a sesamoiditis sufferer who likes to lead an active lifestyle? Check out this round up of 7 foot-friendly workout ideas.
Awhile back, I shared a post about my experience with sesamoiditis, a condition that occurs when the tissues around tiny bones in the foot near the big toe become inflamed. It’s a chronic issue I’ve dealt with, and in my article, I shared what’s helped me keep it at bay over the years.
Since that article seems to resonate with readers, as I get emails and comments from fellow sesamoiditis sufferers on a regular basis, I’m back today sharing a related post: fun, efficient workouts for people with sesamoiditis.
How I Make Exercise Work For Me
One of the major things I’ve kept in the forefront of my mind to keep my foot pain at a minimum is to do mostly low-impact exercise with some high-impact movement sprinkled in. Too much pressure on the foot equates to it being sore. So, while I live a very active lifestyle, I’m mindful of balancing high-impact exercise with low-impact movement and rest.
From medicine ball workouts and no-equipment low-impact routines to LaGree-inspired sequences, this list includes a lot of variety. I like to switch it up!
Without further adieu, here’s a round up of some of my go-to exercise routines that don’t aggravate my sesamoiditis (or my chronically tight calf after suffering a tear long ago).
A gentle reminder: Everyone is different. As always, listen to your body. If a certain movement or type of workout bothers your sesamoiditis – or causes pain anywhere else in your body – discontinue it. Be mindful and do what works for you!
7 Fun & Effective Workouts for People With Sesamoiditis
10 Move Medicine Ball Workout
This fun workout routine requires only a 12-pound medicine ball. It includes moves like a squat to overhead toss and plie squats – and absolutely no jumping, which makes for happy sesamoid bones.
Try my 10 Move Medicine Ball Workout.
Natalie Yco’s HIIT Workout With Weights
I love doing HIIT style workouts, and one of the reasons they can work well for people with sesamoiditis is because you’re alternating periods of higher intensity exercise with lower intensity moves. It gives the foot time to rest in between – not to mention that intervals make a workout feel like it’s flying by in my opinion!
This 35-minute HIIT workout with weights with Natalie Yco is a go-to YouTube routine of mine. It works the whole body and I’ve done the video countless times!
Cycling + Strength Training Interval Workout
One of my favorite forms of cardio is cycling. It doesn’t bother my foot and I typically enjoy it! If you own a spin bike, this cycling + strength training interval workout is one of my favorites. It includes weighted strength moves, body weight exercises like push ups, and core moves paired with 10 minutes of cycling at the start of each interval.
Boho Beautiful’s Pilates Routines
Pilates is a wonderful low-impact form of exercise that strengthens the body, particularly the core. One of my favorite yogi YouTubers is Boho Beautiful. In addition to her variety of yoga classes, she offers Pilates routines. Here are a few of my favorites:
- 15 Minute Pilates Home Workout to Tone Your Core
- 45 Minute Pilates Full Body Workout
- 20 Minute Pilates Core Workout
Lagree-Inspired Workout Utilizing a Rowing Machine
Another form of cardio that’s easy on the feet is rowing. I sometimes start and end workouts with 5-10 minutes of rowing.
If you owe a rowing machine, this workout is a creative way to use it! It doesn’t actually use a rowing machine for its traditional purpose, but utilizes it to perform a Lagree-inspired workout. The routine features some exercises that are typically done in Lagree classes, such as lunge and plank moves, using the rowing machine seat as the moving carriage. That platform instability works your balance and flexibility while building stronger muscles.
Try my Lagree-Inspired Strength Training Workout Using a Rowing Machine.
Pamela Reif’s Core Routines
My go-to YouTube videos to work my abs are that on Pamela Reif’s channel. They’re no joke! My core always winds up being on fire. Here are a few of my favorites:
Pamela also has a variety of other workouts on her channel, including fun dance routines, mini band workouts and cardio-focused videos.
The Do-It-Anywhere Low-Impact Workout
This quickie-do-it-anywhere low-impact workout features classic moves like squats, tricep dips, and curtsy lunges, for a fast but effective full body routine.
Dealing with injuries and chronic issues can be discouraging, but with some trial and error, it’s possible to find the types of exercise that work well for you and your body. Instead of working against myself and aggravating my sesamoiditis and calf, I’ve found ways to stay very active while still keeping any pain and tightness under control. These workouts are some of the routines I enjoy doing on a regular basis!
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