This is a tough one and you need to start with a light weight. Be careful. You do not want to drop the weight on your foot.
Get a flat weight – maybe try a 5 lb plate to begin. The plates with a rim are great if you have them because there is much less chance of dropping them.
Grip the plate with your thumb on one side and your fingers on the other. Simply raise your arm forward while gripping the weight. Do 8 – 10 reps if you can, then switch to the other hand. Work your way to 3 sets and increase the weight when you can safely do so.
This will help strengthen the forearms and will strengthen the grip as well.
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