Last updated: April 2026
Staying active during lower leg injury recovery is possible — and important for preventing muscle atrophy and supporting healing. The Freedom Leg (hands-free crutch), invented by Joel Smith at Forward Mobility, is FDA-registered and transfers weight to the upper thigh, letting patients perform upper body workouts, calf raises, and balance exercises with both hands completely free.
8 Exercises to Practice with Crutches
Upper Body Exercises
Upper body exercises maintain strength in the arms, shoulders, and chest — critical when your upper body is carrying more load during crutch-based mobility. These workouts improve endurance and reduce fatigue from daily movement on crutches.
Bicep Curls: Using light dumbbells or resistance bands, bicep curls maintain arm strength essential for navigating life on crutches. Perform seated or standing, keeping your injured leg supported and still.
Triceps Extensions: Helps balance the upper arm and can 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 raises your heart rate without unnecessary stress on injured tissues. It maintains cardiovascular health, improves circulation, and supports 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 a more natural gait pattern while keeping weight completely off the injured leg.
Rowing Machine: For those cleared by a doctor or physical therapist, a rowing machine offers an excellent cardiovascular workout targeting both upper and lower body muscles while remaining low-impact and controlled.
Core Exercises
Core exercises target abdominal and lower back muscles — the foundation of balance and stability. Strengthening your core helps you move more confidently and safely 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. Strengthens 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. Builds core stability and gentle lower body activation.
Lower Body
Although your injured leg may be off-limits, you can train the unaffected side to prevent muscle loss and support a smoother return to walking. Lower body work also promotes circulation and maintains hip and calf strength.
Calf Raises: Stand 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 load more evenly and safely.
Chair Exercises
Chair exercises provide a safe, stable way to stay active without standing or bearing weight — improving flexibility, muscle tone, and mental wellbeing entirely from a seated position.
Chair Yoga: Gentle stretches and breathing exercises performed entirely seated. Promotes circulation, flexibility, and stress relief — beneficial for anyone recovering from a lower leg 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, invented by Joel Smith at Forward Mobility, is FDA-registered and covered under insurance billing code L2136. Its hands-free design lets you walk, move, and stay strong without putting weight on your injured leg.
Ready to elevate your recovery? Shop the Freedom Leg and reclaim your movement safely and effectively.
Frequently Asked Questions: Working Out with Crutches
Q: What exercises should I avoid while on crutches?
A: Avoid any exercises involving weight bearing on the injured leg or creating instability. Always consult your doctor before trying new movements, especially lower leg exercises involving standing or balance.
Q: Do I need to go to a gym to complete these workouts?
A: No. Many effective workouts can be done at home using just a chair, resistance bands, or light weights. The Freedom Leg makes it easier to move around the house and outdoors, adding variety to your routine.
Q: Can I work out during the early stages of recovery?
A: In the early stages, focus on healing and avoiding re-injury. Gentle upper body and breathing exercises may be possible — always follow your doctor's guidance before starting any exercise program post-surgery.
Q: What makes the Freedom Leg better for working out than traditional crutches?
A: Traditional crutches require both hands, preventing you from holding weights, using resistance bands, or maintaining balance during exercises. The Freedom Leg allows hands-free movement — you can stand, walk, and complete most exercises with the brace on.
Q: Is the Freedom Leg covered by insurance?
A: Yes. The Freedom Leg is covered under insurance billing code L2136. Contact your insurer to verify coverage under your specific plan.
Q: Can I use the Freedom Leg for all the exercises in this guide?
A: Most of them, yes — standing exercises (calf raises, balance work) and walking-based cardio work especially well. For fully seated exercises like Russian twists, you can remove the brace. Always follow your surgeon's guidance on what's appropriate for your injury stage.
Check out our other guides to keeping active with the Freedom Leg:
