5 Ankle-Friendly Cardio Exercises

Angle injuries and instabilities can throw a wrench into your cardio conditioning, making it hard to figure out what exercises you can and can't do.

However, low-impact exercise and various machines that use the upper body allow you to do safe forms of cardio while you recover.

Additionally, you may experience ongoing ankle instability following an ankle injury. While some of the exercises listed below may help improve instability, you’re best off addressing the issue with help from a physical therapist.

The best ankle-friendly cardio exercises use little to no ankle movement and have very little impact. For example, cardio machines like an exercise bike or arm ergometer use very little motion at the ankle and are very predictable. Here are five of your best options:

1. Swimming

Swimming is one of the most ankle-friendly cardio exercises. As you swim, water envelops your foot and ankle. There's constant resistance from all angles. The resistance is useful because it prevents you from making any quick movements that might be painful. It also helps strengthen your ankle so that you can avoid future injuries.

Additionally, you don't have to put any weight on your ankle in the water, and you can choose strokes that involve little, if any, movement of your ankle. Freestyle, for example, can be done with very minimal contribution from your lower body, especially if you use a pull buoy — a figure eight–shaped piece of foam — between your legs as you swim to eliminate kicking.

2. Stationary Bike

Stationary cycling is low impact and safe for many ankle injuries. You can either use a standard, upright exercise bike or a recumbent bike, where you are lying a bit further back. Aim to use a bike with pedal straps that lock your feet down so that you won’t be able to twist your ankle during the movement.

Avoid standing while on the bike, however, which is sometimes called for in group cycling classes to increase power. Try modifying this move by staying seated and using your glutes and thighs to power up instead.

3. Row Ergometer

The row ergometer, or row machine, is a good fit if you are looking to reincorporate lower body work into your fitness routine. This movement is for people who are a bit further along in their recovery and are allowed some ankle mobility.

The machine functions similarly to the stationary bike in that your feet never have to leave the platform. You strap them into the machine, grab the handle, and start your rowing motion.

As you release your pull on the handle and come back towards the machine, your ankle is likely to bend a bit. Start the exercise slowly and see how you feel before going all out.

4. Arm Ergometer

This machine is a gem for people who need to do cardio but want to avoid using their lower body. This machine is, essentially, a bike for the upper body.

You use the arm ergometer by gripping the handles and turning a wheel as you would with a bike. It has all the functionalities that a normal exercise bike does, like variable resistance and a monitor of your power output.

5. Rope Slams

Battle ropes can be used for cardio with an ankle injury. These oversize ropes have handles on either end. You fix the middle of the rope to a wall or pillar and grab the handles. Then, you slam the rope or make circles with the ends to work your upper body muscles.

Rope slams have less impact on your legs than your arms but can still activate some lower body muscle groups for a safe full body workout. Your feet never have to leave the ground, so there's no chance that you can roll your ankle.

High-impact, lower-body cardio exercises like running or jumping are not advised while you are recovering from an ankle injury. Ankles are weaker following recovery, and even if you feel recovered, you might, for example, catch the edge of your shoe while running and be right back to square one.

Even with “approved” exercises, it’s important to follow the general rule — if it hurts, stop the exercise. If you are experiencing pain after the recovery period you were originally informed about, reach out to your doctor for guidance.

• When dealing with ankle issues, focus on cardio that minimizes stress on your joints, like swimming and using a stationary bike.
• If your ankle needs complete rest, machines like the arm ergometer and rope slams allow for effective cardio without any lower body involvement.
• Always stop an exercise if you feel pain, and consult a doctor or physical therapist if discomfort persists after your expected recovery period.