Rolling Jiu-Jitsu last night, I fractured my fifth metatarsal (possibly the fourth as well) and my cuboid “doesn’t look right” whatever that means (active toes people). I don’t need surgery and have been booted. I was cleared for modified upper body training; doc says no benching with my foot on the floor, seated press with my left foot out, not flat.
Two years of steady barbell training. 39-year-old male. 5’10” 37” waist at 206 lbs. Currently on a calories defect of 2,200 calories with 200g of protein. Was on the Bridge 3.1 week 4.
Question1: Should I just run GPP and upper body stuff together? E.g.
M: Bench (feet up), lat pull down supine grip, arms
W: Seated press, dumbbell row, arms
F: 2ct pause bench (feet up), lat pull down pronated grip, arms.
RPE @6-@7 range. Thinking higher reps to lower possible stupidity that will lead me to put my foot down.
I have a leg extension/curl machine as well. Is it worth it to train just the right leg or no?
I also have a recumbent bike and forgot to ask the doc. LISS at say RPE @5 ok since I’m supposed to be putting more and more weight until I’m walking like normal anyway?
Hey Adam,
Sorry to hear about your foot. You should be fine to run upper body and GPP as you have laid out. I also would have no issue with you using the leg extension and curl machine on either leg. If you choose to just use your unaffected leg that is fine as well. You could also do single leg leg press on the lower extremity that is not broken.
I would ask your doc regarding the bike. If he already advocated to start putting more weight on it when tolerable he will probably be okay with the bike. A fracture of the 5th met is still a relatively general diagnosis as particular areas we tend to be more conservative with as there is not a great blood supply. It would be best to give your physician a call and ask regarding how okay they are with you weightbearing on a bike.
Thanks for the advice. I have implemented in the above program, while not great, it is keeping me moving.
The doctor said no to any cardio that uses my foot for four weeks. So seated battle ropes or something? Trying to figure something out that will keep my heart rate up and maintain some conditioning. I’m not sure what to do with only one leg.