Running on Determination: How I’m Crushing Leg Day with a Fractured Foot
Adjusting My Leg Day After a Foot Fracture – Making the Most of Knee Extensions and Hamstring Curls
A cracked sidewalk and an awkward step—who knew they’d be the start of my recent fitness detour? On a recent run, I landed wrong on a cracked piece of sidewalk, fracturing a bone in my foot. Being the determined (and maybe a little stubborn) person I am, I kept running for another 20 minutes to get home, thinking I could push through whatever had happened. But after getting the injury checked out, it became clear that certain workouts would have to be on hold, especially my go-to leg press and squats.
While the injury is frustrating, it’s also an opportunity to get creative with my workouts. I’m determined to keep my leg training strong while letting my foot heal, so I’ve crafted a 45-minute leg workout using just the knee extension and hamstring curl machines. This modified routine focuses on endurance, time under tension, and supersets, ensuring I still get a serious leg burn without stressing the injury.
Here’s My Modified 45-Minute Leg Day Workout:
Warm-Up (5 minutes)
The warm-up is all about preparing my muscles without overloading them.
• Light Knee Extensions: 2 sets of 20 reps with a very light weight to warm up the quads.
• Light Hamstring Curls: 2 sets of 20 reps with a very light weight to warm up the hamstrings.
Main Workout (40 minutes)
Superset 1: Controlled Reps and Holds (15 minutes)
This superset is great for building time under tension. Holding each rep for a couple of seconds keeps the muscles working hard and helps build endurance.
• Knee Extensions: 4 sets of 12 reps with a 2-second hold at the top of each rep
• Rest: 30 seconds between sets
• Hamstring Curls: 4 sets of 12 reps with a 2-second hold at the peak contraction
• Rest: 30 seconds between sets
• Rest between supersets: 1 minute
Superset 2: Drop Sets (10 minutes)
Drop sets are one of my favorite ways to maximize muscle fatigue and growth. This phase ensures I’m pushing each muscle group to its limit by gradually decreasing the weight while extending the rep count.
• Knee Extensions Drop Set:
• 1 set of 12 reps at a moderately heavy weight
• Drop the weight by 20%, do 8 reps
• Drop the weight by another 20%, do 8 reps
• Drop the weight again and do as many reps as possible
• Hamstring Curls Drop Set:
• 1 set of 12 reps at a moderately heavy weight
• Drop the weight by 20%, do 8 reps
• Drop the weight by another 20%, do 8 reps
• Drop the weight again and do as many reps as possible
• Rest between sets: 1-2 minutes
Finisher: 1.5 Reps (10 minutes)
This finisher is designed to add some extra tension to each rep. Doing a full rep followed by a half rep pushes the muscles past their usual limits.
• Knee Extensions: 3 sets of 10 reps (each rep is a full rep plus a half rep up to mid-range)
• Rest: 30 seconds between sets
• Hamstring Curls: 3 sets of 10 reps (each rep is a full rep plus a half rep up to mid-range)
• Rest: 30 seconds between sets
Cool-Down (5 minutes)
After all that hard work, stretching is essential. I focus on the quads, hamstrings, and calves to help reduce muscle tension and promote recovery.
• Leg Stretching: Target the quads, hamstrings, and calves for a full stretch, holding each for about 20–30 seconds.
Yes, a foot fracture is a setback, but it’s not the end of my fitness journey! By focusing on what I can do and tailoring my workouts to avoid stress from the injury, I’m still pushing my limits and keeping my leg day strong. This new routine has reminded me that progress doesn’t have to stop when challenges come up—it just needs a bit of adaptation.
If you’ve ever been sidelined by an injury, I hope this modified workout inspires you to find new ways to keep moving forward.