Important
Always get clearance from your doctor or physical therapist before starting any exercise program. These are general guidelines and may need modification for your condition.
This guide is educational only and does not replace medical advice from your doctor or physical therapist.
Upper body strengthening
Build the shoulders, arms, and core you need for safe crutch use.
Shoulder strengthening
Shoulder shrugs (15 reps, 3 sets)
- Raise shoulders toward ears, hold 5 seconds, lower slowly.
- Add light weights as tolerated.
Wall push-ups (10–15 reps, 3 sets)
- Hands on wall at shoulder height.
- Bend elbows to lean, push back to start.
Arms & grip
Bicep curls (12 reps, 3 sets)
- Use bands or 3–10 lb dumbbells; sit or stand on the good leg.
Grip strengthening (hold 30 sec, 5 reps)
- Squeeze a stress ball or gripper throughout the day.
Core stability
Seated twists (10 each side, 3 sets)
- Sit upright; rotate torso left/right keeping hips forward.
Seated marching (20 reps, 3 sets)
- Sit upright; lift good knee toward chest; lift injured side only if cleared.
Stretching routines
Daily essentials (2–3x/day)
- Shoulder rolls: 10 forward, 10 backward.
- Neck stretches: hold 20 sec each direction (tilt, turn, chin tuck).
- Wrist circles: 10 each way per wrist.
- Tricep stretch: hold 20 sec each arm.
Maintaining injured limb mobility
Gentle range of motion (only if cleared)
Critical
Never exercise the injured limb without explicit medical permission.
- Ankle pumps: point toes up/down (if ankle uninjured).
- Quad sets: tighten thigh muscle, hold 5 seconds.
- Heel slides: bend/straighten knee slowly while lying down.
Sample weekly workout plan
| Day | Focus | Duration |
|---|---|---|
| Monday | Upper body + stretching | 20 min |
| Tuesday | Core + grip | 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 the Upper body workout plan (PDF) with illustrations and tracking sheets.
Warning signs-stop if you notice
- Sharp pain in the injured area.
- Swelling or redness increasing.
- Dizziness, chest pain, or numbness.
- Severe fatigue or unusual symptoms.
Stop immediately and contact your clinician.
Frequently asked questions
Timelines and examples are general ranges; your recovery may be faster or slower. Always follow your own rehab plan.
When can I start exercising while on crutches?
Upper body often in week 1; core/uninjured leg around weeks 2–3; injured leg after partial weight-bearing clearance. Always get clearance from your doctor or PT first.
How do I prevent muscle loss in my injured leg?
Isometrics when allowed, adequate protein, and progress to bands/resistance per PT guidance. Early isometrics can significantly reduce muscle loss compared with complete immobilization.
What equipment do I need for crutch user workouts?
Start bodyweight; add bands ($10–$20), light dumbbells (5–15 lbs), stable chair/ball, and a foam roller as you progress.
How long until I can return to normal exercise routines?
Depends on injury: minor sprains 4–6 weeks, fractures 8–12 weeks, surgeries 3–6 months. Progress gradually.