Buzz
Dealing with a broken leg requires making adjustments to your fitness routine. However, there are numerous exercises you can still do, even with a cast or crutches. In this guide, we'll outline specific exercises targeting different muscle groups while ensuring the safety of your injured leg. If you experience any discomfort or pain during these exercises, consult with your doctor or physical therapist.
Key Steps
Cardiovascular Workouts
Engage in seated air punches. Sit upright in a chair with your feet firmly planted on the ground. Visualize a punching bag in front of you and begin punching, alternating between your right and left arms. Aim for around 25 repetitions, or until you feel fatigued.
- The objective of cardiovascular exercises is to elevate your heart rate. Keep your movements fluid and brisk to increase your breathing rate and induce sweating.
Engage in knee taps. Sit on a chair with your back straight and feet flat on the floor. Lift one leg off the ground, bending your knee at a 90-degree angle. Tap your knee with the opposite hand while it's raised. Alternate legs and continue for approximately 5 minutes or until you feel your heart rate rise.
Perform arm swings. Sit upright in a chair with your feet flat on the ground. Keep your elbows bent and swing your arms back and forth as if you're jogging in place. Repeat this motion for about 5 minutes or until you fatigue.
Conduct chest presses using a resistance band. Sit in a chair and secure a resistance band under the chair seat. Grasp each end of the band with palms facing forward. Extend your arms outward, maintaining chest-level hand position. Complete 25 to 30 reps or until fatigue sets in.
Abdominal and Core Workouts
Try standing leg lifts to engage your obliques. Stand beside a chair, placing your non-injured leg closest to it. Hold the chair for support and lift your injured leg sideways until it's about 6 inches (15 cm) off the ground. Lower it back down and repeat 7 to 9 times. Focus on engaging your core muscles throughout the movement.
Try performing crunches to activate your lower abdominal muscles. Lie flat on the floor with your knees bent and feet pointing upward. If your leg is in a full cast, maintain a straight leg position. Place your hands behind your head to support your neck, then engage your core to lift your shoulders off the ground. Complete 10 to 20 crunches or until you feel your abs working.
Engage your upper abs with segmental rotations. Lie flat on the ground with your knees bent and feet flat. If you're in a full leg cast, keep your leg straight. Activate your abs and let your knees rotate to one side while keeping your back flat on the ground. Hold the position for 3 deep breaths, then switch sides.
- Complete 5 to 10 repetitions or until you feel fatigue in your abs.
Exercises for Arms
Activate your biceps with seated bicep curls. Sit comfortably in a chair with your feet flat on the floor. Hold a dumbbell in one hand and curl it up toward your shoulder, engaging your bicep throughout the movement. Slowly lower the dumbbell back down to complete one repetition.
- Start with 8 to 10 repetitions before switching to the other arm.
- Most arm exercises can be adapted to a seated position. If you have a favorite arm exercise, try performing it while seated!
Perform seated overhead presses to target your shoulders. Hold a dumbbell in each hand and lift them up to shoulder height. Slowly raise your arms upward, palms facing forward, until they are fully extended. Lower the dumbbells back down to chest height for one repetition.
- Begin with 15 repetitions.
- Choose a weight that suits your strength level. Beginners can start with 5 or 10-pound dumbbells.
Perform a seated tricep extension to focus on the back of your arms. While seated, hold a dumbbell in each hand with your palms facing away from you. Lift the weights straight up, bending your elbows to a 90-degree angle. Slowly straighten your arms while keeping your elbows stationary, engaging your triceps. Return to the starting position gradually to target your triceps.
- Start with 15 repetitions and increase as you build strength.
Engage your arms, shoulders, and back with a seated upright row. Sit in a chair and hold a dumbbell in each hand with your palms facing your body. Lift the dumbbells to shoulder level, allowing your elbows to flare out. Contract your back muscles to hold the position briefly, then lower the dumbbells back down for one repetition.
- Aim for at least 15 repetitions. If you feel capable, take a brief rest and then perform another set of 15 reps.
Exercises for Legs
Strengthen your thighs with leg lifts. Lie down with your uninjured leg bent and your injured leg extended. Lift your injured leg 1 to 2 inches off the ground, holding for 2 to 3 seconds. Slowly lower it back down and repeat up to 10 times.
- Strengthening the muscles around your injured leg may aid in faster healing.
- You can perform this exercise up to 4 times per day.
Activate your quadriceps with knee bends. Sit in a chair with your feet flat and your back straight. Extend one leg out and raise it as high as possible, holding for 5 seconds. Repeat this movement 10 times on each leg.
- This exercise serves as an excellent alternative to squats while your leg is recovering.
Maintain ankle strength with ankle rotations. Since you're not putting weight on your leg for several weeks (or months), it's crucial to keep your ankles healthy. Sit comfortably in a chair and gently move your ankle up and down. Aim for at least 10 repetitions.
- If your broken bone is near your ankle, consult your doctor before performing this exercise.
Helpful Tips
-
If you're unsure about which exercises to perform during your recovery, consult your doctor or physical therapist.
Warnings
- If any exercises cause discomfort in your leg, discontinue them immediately.
