Ankle Injury Modifications and Workouts

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Injury, no matter how hard we try to avoid it, is an inevitable part of our lives.  There is no good time to sustain an injury and they usually arise at the most inopportune times.  Injuries can often cause us to lose our ambition, motivation, and desire to maintain a healthy lifestyle, including healthy eating habits.  However, injury doesn’t need to be a reason for setbacks, especially with nutrition, but even in movement! Accountability with our one on one nutrition coaching program or even our Ninja Insider program is a great way to avoid major setbacks in times of injury!

Injuries arise when least expected and in many different ways.  Sometimes we sustain injuries while playing sports like sprained ankles or torn muscles and sometimes we sustain injuries from everyday activities like cutting our finger while cooking or slipping on our stairs.  Other times we sustain more serious injuries like injuries to our neck or back in motor vehicle accidents. When injured as a result of someone else’s negligence, we always recommend contacting a great law firm to protect your interests like the personal injury attorneys at Valiente Mott Injury Attorneys.  Regardless of the injury sustained or the cause of the injury, don’t allow yourself to have a setback in your health and nutrition goals!

I’ve had a few injuries in my life including but not limited to a partially torn rotator cuff, wrist sprain, patellar tendinitis, and last spring while on vacation I had a severe ankle sprain. Injuries will come and go, but persevering through them is the key to success!  Learn more and get great modifications for working out through a shoulder injury when you click Working Out Through an Injury; 3 Lessons That Will Change Your Outlook.

Today we’re bringing you great modification options and workouts for an ankle injury!

Ankle Injury mods and workout suggestions from

Table of Contents

Ankle Injury Modifications


Legs & Glutes

Dumbbell/ arms


workouts you can do with an ankle injury #stayfitmom #homeworkout #ankleinjury #crossfit

WOD (Workout of the Day) Options for Ankle Injury

15 Min AMRAP (as many rounds as possible)

  • 400 meter row or bike
  • 15 Seated Overhead Press
  • 15 Russian Twists

For Time:

  • 35 Cals on bike or row
  • 35 Table Top Leg extensions
  • 35 Flutter Kicks
  • 20 Cals on bike or row
  • 20 Squats to a box
  • 20 Tricep extensions
  • 10 Cals on bike or row
  • 10 Push ups
  • 10 Russian Twists

4 Rounds (Pool Workout)

  • 2 laps Pool Walks
  • 1 Min Plank (cumulative- take breaks if you can’t complete the full minute)

We hope you’re convinced to stay on top of your nutrition goals as well as your ability to keep up movement during injury!

If you liked this article you might also like Working Out Through an Injury; 3 Lessons That Will Change Your Outlook.

Don't let a shoulder injury derail your workouts! Modify for these movements!

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