How to Safely Work Out with Crutches
When you're recovering from a lower leg injury, staying active can feel like an uphill battle, especially if you're trying to complete a workout with crutches. But the good news is that exercise doesn’t have to stop while you heal. Whether you're looking to maintain upper body strength or simply keep moving your body, there are safe, effective ways to workout with crutches while following your weight-bearing restrictions and medical guidelines.
8 Exercises to Practice with Crutches
Upper Body Exercises
Upper body exercises help maintain strength in the arms, shoulders, and chest, all important areas when you're relying on your upper body for mobility support. These workouts are especially important for people using crutches, as they improve endurance and reduce fatigue from daily movement.
Bicep Curls: Using light dumbbells or resistance bands, bicep curls can help maintain arm strength, which is essential when navigating life on crutches. Perform seated or standing, and always keep your injured leg supported and still.
Triceps Extensions: This exercise helps balance out the upper arm and can also be done seated. Use a dumbbell or resistance band to slowly raise and lower behind your head, extending your elbows for each rep.
Low-Impact Cardio
Low-impact cardio gets your heart rate up without putting unnecessary stress on your joints or injured leg. It's a great way to maintain cardiovascular health, improve circulation, and support overall recovery while staying within weight-bearing limits.
Walking: With a hands-free crutch like the Freedom Leg, walking becomes a safer option. Unlike traditional crutches, it allows for a more natural gait pattern while keeping weight off the injured leg.
Rowing Machine: For those cleared by a doctor or physical therapist, a rowing machine offers an excellent cardiovascular workout. It targets both upper and lower body muscles while remaining low-impact and controlled.
Core Exercises
Core exercises target your abdominal and lower back muscles, which are the foundation of balance and stability. Strengthening your core can help you move more confidently and safely, which is especially important when one leg is out of commission.
Seated Russian Twists: Sit on a firm surface, keep your feet planted or elevated, and slowly rotate your torso side to side. This movement strengthens your obliques without putting pressure on your lower extremities.
Seated Leg Lifts: Engage your core by sitting upright and lifting your non-injured leg straight out in front of you. Hold briefly, then lower. This builds both core stability and gentle lower body activation.
Lower Body
Although your injured leg may be off-limits, you can still train the unaffected side and surrounding muscles to prevent muscle loss and support a smoother transition back to walking. Targeting the lower body also promotes circulation and helps maintain strength in the hips and calves.
Calf Raises: Stand while holding a chair or counter for support. Gently lift your heels and rise onto the balls of your feet using your non-injured leg. If cleared for partial weight-bearing, the Freedom Leg can help distribute the load more evenly and safely.
Chair Exercises
Chair exercises provide a safe and stable way to stay active without standing or bearing weight. They’re great for improving flexibility, muscle tone, and mental well-being – all from a seated position that protects your injury.
Chair Yoga: Focus on gentle stretches and breathing exercises that can be performed entirely from a seated position. Chair yoga promotes circulation, flexibility, and stress relief—great for anyone recovering from injury.
Stay Active with the Freedom Leg Brace
Just because you're injured doesn't mean you need to pause your fitness goals. The Freedom Leg Brace was designed to give you back your mobility, allowing you to walk, move, and stay strong without putting weight on your injured leg. It’s doctor-recommended, hands-free design makes staying active with a lower leg injury easy.
Ready to elevate your recovery? Shop the Freedom Leg and reclaim your movement safely and effectively.
FAQ
What exercises should I avoid while on crutches?
You should avoid any exercises that involve weight-bearing on the injured leg or create instability. Always consult your doctor before trying new movements, especially lower leg exercises that involve standing or balance.
Do I need to go to a gym to complete these workouts?
Nope! Many effective workouts can be done at home using just a chair, resistance bands, or light weights. The Freedom Leg also makes it easier to move freely around the house and outdoors, adding more variety to your routine.
Can I work out during the early stages of recovery?
In the early stages, your focus should be on healing and avoiding any movement that risks reinjury. However, gentle upper body and breathing exercises may be possible, always follow your doctor's guidance.
What makes the Freedom Leg better for working out when compared to traditional crutches?
Many exercises you can perform with traditional crutches require use of your hands, which physically limits you from being able to hold the crutches at the same time as your exercise. However, the Freedom Leg allows you to work out hands-free, allowing you to stand, walk, and complete most exercises with your Freedom Leg brace on.
Check out our other guides to keeping active with the Freedom Leg!
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Dr. Stelmaschuk
"Family Physician, had to have both of his feet repaired and found Freedom Leg very helpful, allowing him freedom to continue particing medicine and even running his snow blower"
Brandon Wise
"Broke his ankle and had to have surgery. The surgeons put screws in his ankle and told him not to put weight on it for 90 days. He was prescibed crutches. Fortunately he discoved Freedom Leg while looking for alternatives on the internet and was able to walk again without difficulty"
