Important: Always get clearance from your doctor or physical therapist before starting any exercise program. These exercises are general guidelines—your specific condition may require modifications. For personalized guidance, consult a licensed APTA-certified physical therapist.

Upper Body Strengthening

Crutch use requires significant upper body strength. These exercises help prevent fatigue and injury.

1. Shoulder Strengthening

Shoulder Shrugs (15 reps, 3 sets)

  • Raise shoulders toward ears
  • Hold 5 seconds
  • Release slowly
  • Add light weights as tolerated

Wall Push-Ups (10-15 reps, 3 sets)

  • Stand arm's length from wall
  • Place hands on wall at shoulder height
  • Bend elbows, lean toward wall
  • Push back to start

2. Arm & Grip Strength

Bicep Curls (12 reps, 3 sets)

  • Use light dumbbells (3-10 lbs) or resistance bands
  • Sit or stand on good leg
  • Curl weight toward shoulder
  • Lower slowly

Grip Strengthening (Hold 30 sec, 5 reps)

  • Squeeze stress ball or grip strengthener
  • Do throughout the day

3. Core Stability

Seated Twists (10 each side, 3 sets)

  • Sit upright in chair
  • Rotate torso left, then right
  • Keep hips facing forward

Seated Marching (20 reps, 3 sets)

  • Sit upright
  • Lift good knee toward chest
  • Alternate with lifting injured leg if allowed

Stretching Routines

Essential Daily Stretches

Do 2-3 times daily to prevent pain and stiffness

1. Shoulder Rolls (10 forward, 10 backward)

2. Neck Stretches (Hold 20 sec each direction)

  • Tilt ear toward shoulder
  • Look over shoulder
  • Tuck chin to chest

3. Wrist Circles (10 each direction, both wrists)

4. Tricep Stretch (Hold 20 sec each arm)

  • Raise arm overhead
  • Bend elbow, hand behind head
  • Gently push elbow with other hand

Maintaining Injured Limb Mobility

Gentle Range-of-Motion (Only if doctor approved)

⚠️ Critical: NEVER exercise injured limb without explicit permission from your doctor. Improper exercise can delay healing or cause re-injury.

If allowed, gentle movements may include:

  • Ankle pumps: Point toes up/down (if ankle uninjured)
  • Quad sets: Tighten thigh muscle, hold 5 sec
  • Heel slides: Slowly bend/straighten knee while lying down

Sample Weekly Workout Plan

Day Focus Duration
Monday Upper Body Strength + Stretching 20 min
Tuesday Core + Grip Exercises 15 min
Wednesday Rest + Light Stretching 10 min
Thursday Upper Body Strength 20 min
Friday Core + Balance (with support) 15 min
Saturday Full Body + Stretching 25 min
Sunday Rest + Gentle Stretching 10 min

✓ Download: Get our free Upper Body Workout Plan PDF with illustrated exercises and tracking sheets!

Warning Signs - Stop Exercising If:

  • Sharp pain in injured area
  • Increased swelling or redness
  • Dizziness or chest pain
  • Numbness or tingling
  • Severe fatigue
  • Any unusual symptoms

If you experience any of these, stop immediately and contact your doctor.