Life with crutches doesn’t have to be challenging as one may think. Be it for a short rehabilitation or a long-term dependency, crutch can be a bridge towards greater independence and convenience with the right knowledge and spirit, and of course, adequate physical exercises. In fact, contrary to the common misbelief that denies physical activities for crutch users, crutches exercises can be pivotal for maintaining strength, balance, and overall well-being.
This comprehensive guide by Brother Medical is to delve into types of physical exercises that best benefits people with crutches, as well as expert tips for safety during performance. Whether you’re recovering from an injury, surgery, or simply want to stay fit while using crutches, you’ll discover actionable advice and inspiration here.
Why Exercise Matters When Using Crutches
With the right direction and approach, regular physical exercises contributes to maintaining cardiovascular health and upper body strength, which is crucial for using a crutch. Besides, crutches exercises help to boost mood and mental health during recovery. Above all, during recovery, your injured tissue needs to stay active and undergo an proper amount of mechanical loading in order to return to normal load tolerance after rehabilitation. In other words, crutches exercises help your injured limb to regain strength and agility.
Safety First: Preparing for Exercise with Crutches
Before starting any new physical regimen, it’s essential to consult your healthcare provider or physiotherapist. They can help you choose exercises that are safe for your specific condition and prevent further injury. Once cleared, keep these foundational safety tips in mind:
· Choose a stable, non-slip surface
· Keep water nearby to stay hydrated
· Start mildly and gradually increase the duration and intensity
· Stop exercising when feeling pain or any unusual sign on body
Upper Body Exercises for Crutch Users
Upper body strength is vital for anyone using crutches. Not only does it improve your ability to maneuver comfortably, but it also helps with everyday tasks like transfers and reaching for items.
1. Seated Shoulder Press
How to do it:
Sit upright in a sturdy chair. Hold a light dumbbell (or a resistance band anchored under the chair) in each hand at shoulder height. Press the weights overhead, then lower back down.
Reps: 2-3 sets of 10-15 reps.
Why it works:
This exercise strengthens your deltoids, triceps, and upper back—muscles that support crutch movement.
2. Seated Row
How to do it:
Using a resistance band looped around a heavy, immovable object, hold the ends in both hands. Sit tall and pull the band toward your chest, squeezing your shoulder blades together.
Reps: 2-3 sets of 10-15 reps.
Why it works:
Rows enhance back strength, improving posture and endurance while using a crutch.
3. Tricep Dips (Chair-Assisted)
How to do it:
Sit on the edge of a sturdy chair, hands gripping the sides. Slide your hips off the chair and lower your body by bending your elbows, then push back up.
Reps: 2-3 sets of 8-12 reps.
Note:
Only attempt if you have good upper body strength and stability.
Core Workouts for Better Balance
A strong core means better balance, easier transfers, and less fatigue on crutches. Core muscles, including your abdominal muscles and lower back muscles, play a vital and lasting role in stablizing your posture and keeping body balance when you walk on crutches. The stronger your core strength, the safer you move.
1. Seated Knee Lifts
How to do it:
Sit tall, hands resting on the sides of the chair. Slowly lift one knee toward your chest, hold for a second, then lower. Alternate legs.
Reps: 2 sets of 15 per leg.
2. Seated Torso Twists
How to do it:
With arms crossed over your chest or holding a light medicine ball, twist your upper body to one side, then the other.
Reps: 2 sets of 15 twists per side.
3. Static Abdominal Contractions
How to do it:
Sitting or lying down, contract your abdominal muscles as if bracing for a punch. Hold for 5-10 seconds, then release.
Reps: 10-15 contractions.
Lower Body Exercises: Keeping the Uninjured Leg Strong
Even if you’re non-weight-bearing on one leg, it’s important to build up strength in your unaffected leg as it has to lift more bodyweight for every step you take, and strong lower body ensures you smoothly adapt to the new crutch-dependent walking pattern.
1. Seated Leg Extensions
How to do it:
Sit upright, extend your non-injured leg until straight, hold for two seconds, then lower.
Reps: 2-3 sets of 10-15 reps.
2. Ankle Pumps and Circles
How to do it:
Lift your non-injured foot and flex it up and down, then rotate in circles.
Reps: 2 sets of 20-30 pumps and 10 circles in each direction.
3. Glute Squeezes
How to do it:
Tighten your buttock muscles, hold for five seconds, then relax.
Reps: 15-20 squeezes.
Cardio Options: Getting Your Heart Rate Up Safely
Cardiovascular health is just as important when on crutches. While traditional running or walking may be off-limits, there are creative ways to keep your heart healthy.
1. Seated Cardio Routines
Pick a chair with clean, non-slippery surface, and engage everything from your arms to your core. Seated aerobic exercise can put most of your body muscle into play, thus significantly promoting circulation and improving cardiovascular fitness.
2. Arm Cycling (Arm Ergometer)
If you have access to an arm ergometer, this device allows you to “cycle” with your arms, providing a safe, effective cardio workout.
3. Crutch Walking Drills
If weight-bearing is allowed and approved by your doctor, timed crutch walking (at a pace appropriate for your condition) can serve as light aerobic exercise.
Flexibility and Mobility: Stretching Matters
Stretching keeps your muscles limber, reduces stiffness, and helps with circulation.
1. Seated Hamstring Stretch
Extend your non-injured leg straight in front of you, reach toward your toes (without forcing), and hold for 20-30 seconds.
2. Seated Upper Body Stretches
Reach your arms overhead, gently lean to each side, and hold for 15-20 seconds.
3. Gentle Neck Rolls
Relax your shoulders, slowly roll your head in circles to relieve tension.
Tips for Exercising with Crutches
· Pace Yourself: Start with short sessions, gradually increasing duration and intensity.
· Modify as Needed: Adapt exercises to your ability and comfort level.
· Stay Consistent: Aim for at least three sessions per week for noticeable benefits.
· Track Progress: Keep a journal or use a fitness app to monitor improvements.
Psychological Benefits: How Exercise Boosts Recovery
Physical activity isn’t just about the body—it’s a serious mood booster. When you’re navigating life on crutches, even a tiny achievement can mean a giant leap in your spirit.
Common Mistakes to Avoid
· Overexertion: More isn’t always better. Overdoing it can delay healing.
· Ignoring Pain: Pain is a signal—don’t push through it.
· Neglecting Rest: Recovery days are as important as workouts.
· Improper Form: Always prioritize proper technique over heavier weights or more reps.
Real Stories: Inspiration from Crutch Users
At Brother Medical, we’ve worked with countless individuals who’ve harnessed the power of exercise during recovery. Take Lisa, a 28-year-old athlete who fractured her ankle. By following a consistent upper body and core routine, she maintained her fitness and returned to her sport ahead of schedule.
When to Seek Professional Guidance
If you’re unsure about which exercises are safe or how to perform them, working with a physical therapist can make all the difference. They can customize a plan and provide hands-on training, ensuring you get the most from your workouts with crutches.
Crutches Exercises: Frequently Asked Questions
Q: Can I exercise if I’m completely non-weight-bearing?
A: Yes! Focus on upper body, core, and the unaffected leg, as well as flexibility work.
Q: What if I don’t have weights or resistance bands?
A: Use household items like water bottles, canned goods, or even your own body weight.
Q: How soon after injury/surgery can I start?
A: Always follow your doctor’s instructions. In many cases, gentle movement is encouraged as soon as possible.
Conclusion: Move Forward with Confidence
Life on crutches doe not mean exclusion from fitness. With the right approach to crutches exercises, you can maintain strength, prevent setbacks, and even accelerate your recovery. At Brother Medical, our mission is to ensure every client can experience a recovery on the move as wishes, and thus enjoy a superior quality of life regardless of temporary or prolonged loss of mobility. While our full range of medical equipment is the key to the mission, knowledge and tips need sharing to better utilize these keys.