A hurt ankle or leg is no excuse to just sit on the couch and watch TV until it is healed. Though you are using crutches, there are still plenty of ways to burn calories, exercise and strengthen your body. Staying as strong as possible while on crutches can help you to more quickly return to your preinjured fitness level and allow you to enjoy your favorite activities sooner rather than later.
Step 1
Practice walking on crutches; moving your body while on crutches is strenuous work in itself and can result in your heart rate accelerating by 53 percent and your body using 32 percent more oxygen, according to a study conducted by the University of Southern California. Follow doctor's orders as to how much movement you should engage in and let the exertion motivate you to move as much as possible.
Step 2
Swim with a pull buoy between your thighs to burn calories and increase the strength in your upper body. Swimming laps can burn approximately 500 calories an hour, depending on your exertion level. The pull buoy allows your legs to remain immobilized while your upper body and core do all of the work. Check with your doctor to make sure that swimming is appropriate for your particular injury.
Step 3
Use the ergometer at your local gym. An ergometer is a cardiovascular machine similar to a stationary bike that allows you to pedal with your arms rather than your legs. It accelerates your heart rate while also building strength in your shoulders, back, triceps and biceps.
Step 4
Perform upper body strength training exercises, such as lat pull downs, rows, chest press, bicep curls and triceps pushdowns. Your upper body may be somewhat fatigued from using crutches, however, you can still go into the gym and lift weights.
Step 5
Engage in physical therapy, with a licensed therapist, if your doctor gives you approval. Physical therapy can help you to keep your body strong while it is recovering, as well as strengthen your injured leg when it is healed.
Things You'll Need
- Swimming pool
- Pull buoy
- Ergometer
- Strength training equipment
- Physical therapist
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