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Q. Hi Fitz. My wife and I had been doing a fantastic job of getting into shape, but then I sprained my foot and she got pregnant. Our daughter is nine months old now, and it's still really hard for us to find time to go the gym in the evenings. I've got a gut but and my wife thinks I'm smokin', so I'm not really concerned about weight loss. I do worry about my cardiovascular fitness, though. It's not unusual for my heart rate to top 100 BPM while I'm just sitting working at my desk, and that's pretty much all I do all day.

Because of my sprained foot (it's healed, but prone to re-injury), the treadmill is not recommended but the rowing machine is fine. I've recently started going to the gym on my lunch hour a couple of times a week, but I only end up getting about 20 minutes actually working out. If I plan well, I could probably stretch that to 30 minutes. What should I be doing to get maximum bang for my buck in terms of cardiovascular fitness? I want to have the endurance to keep up with my daughter as she grows up, and I want to be around a long time after that as well. Mike

A. Thanks for the super question, Mike! I broke my foot and tore soft tissues in a very bad way a couple of years ago, so I can completely identify with your situation. (Photo of me with my sexy cast on right.) I got stuck on a kayaking machine for months, which was mental torture for me, but like you, I was dedicated to my cardiovascular health. Since you've told me your foot has healed and if you've been given a doctor's release to exercise, I have some great ideas for you!

Running is risky now, because your foot is weak and your potential to roll out is decent. Getting on a stepper, elliptical trainer or bicycle should provide you with the stable surface you're looking for with zero lateral movement or impact. In fact, I jumped on the elliptical within a few days of getting off crutches.

A sprained foot is not a catastrophic injury, though. Horribly painful at the time, but nothing that should prevent you from rehabilitating quite nicely and earning your spot back on the road. Strengthening and stretching your tootsy should be your focus. Spending time on a balance tool like the Versa Disk or BOSU will help in this effort. You don't need to do anything too fancy; just standing still (or trying to) on one of these objects will cause the muscles in your feet to contract. You can also work up to doing more advanced skills like squats as well. Calf raises will work your feet too.

Stretching should be another priority. I recommend you sit on the ground with one leg stretched out straight in front of you. Wrap a rope around the ball and toes of your foot and pull it to towards your chest. Hold that stretch for 15 to 30 seconds. Another great idea is to sit in a chair and place the top of your toes (your toe nails) on the ground and gently force your ankle forward. This will stretch the top of your foot. Gentle stretching is the key for rehab!

Frequent massages and dipping my foot in a cold pool or icing it on a regular basis really helped me accelerate my return to normal. These strategies may work for you too. Mike, you're on the right track and I'm thrilled your reaching out instead of just settling for a sedentary lifestyle. You really should get back to normal quite quickly with a decent amount of effort. Before I go, I want to remind you to always check with your doctor before beginning a new exercise program like this one, and a visit to a physical therapist often offers a brilliant point in the right direction. I'm rooting for you -- now get to work!

Punches & Kicks,

Fitz

Fitzness.com

Note: The content presented in this Q. & A section is for informational purposes only and should not be viewed as medical advice or substitute for professional medical care.