Get Ready for Your Workout
Before beginning your workout do some stretches. Be sure to stretch the muscles around your injury as well as those on the opposite leg. A good warm-up is essential, so be sure to introduce yourself before beginning any workout routine properly.
Be Safe and Smart
It is extremely important to get the proper approval for working out from your medical Doctor. If any of these exercises cause pain or discomfort, don’t continue with them – instead, perform an exercise that does not hurt.
What if I can’t do these exercises?
This workout may not be for you if you are extremely limited in your movement due to the boot cast. If it is challenging to balance, use a chair or table as support while performing squats and other similar moves.
How long should I wait before starting these exercises??
Be sure to check with your doctor before beginning any new workout routine. If you are cleared for this activity, start slowly and gradually increase the intensity as time goes on. Listen to your body and stop if you feel any pain.
What muscles will these exercises work?
All of the 20 moves in this workout will work all areas of your leg, including quadriceps, hamstrings, calves, ankles, and hip flexors.
Workout Exercises You Can Do in A Walking Boot Cast or Lower-Body Injury
Core Exercises in a Walking Cast
1. Bicycle Crunches: Bicycle crunches will work your rectus abdominus, hips, and obliques. Elevating your legs targets your lower abs and the rotating targets your obliques, and the pedaling motion works your hips.
2. Straight Arm or Forearm Plank (I rested my right leg with the boot cast on top of my other leg): This simple core exercise builds the abdominals and back muscles.
3. Leg Raises: Leg raises are an effective move to target your abs and build your core strength. Unlike crunches, leg raises target your lower stomach muscles. I don’t know why, but leg raises are one of my favorite exercises.
4. Russian Twists w/ Medicine Ball: Not only do Russian Twists target the rectus abdominis, but it also hits the external obliques and internal obliques. Bye-bye, love handles!
5. Scissors: Scissors is an abdominal exercise that strengthens the transverse abdominals. They are great because scissors will also give you a great stretch in your hamstrings and lower back.
Lower Body Exercises in a Walking Cast
6. Donkey Kicks: Donkey kicks work your glutes, core, and shoulders. Remember not to arch your lower back as you lift your leg.
7. Side Leg Raises (laying down is best with the boot cast): Side leg raises involve abducting your leg from your midline. It’s a straightforward way to build strength in your outer thighs and the hip abductors.
8. Glute Bridge (Raises + Marches): Bridges are great and burn like crazy when you get your reps up! Bridge exercises will work your glutes, core, lower back, and your hips.
9. Sumo Squats: Sumo Squats work your glutes, hip flexors, quads, hamstrings, and calves. Because your wide-leg positioning of the sumo squat also works the inner thighs.
10. Standing Glute Kickback: This exercise, you guessed it! Focuses on your glutes.
Upper Body Exercises in a Walking Cast
10. Pull-Ups: This exercise helps in working out Biceps, Middle & Lower Back/Lats, Shoulders, Upper Back/Traps
11. Free Weight Standing/Sitting Curls: This exercise helps in working out your Biceps.
12. Free Weight Standing/Sitting Reverse Curls: The primary target muscles of reverse curls are the biceps brachii and brachialis. In addition, reverse curls can alleviate elbow pain and strengthen the brachioradialis of your forearm.
13. Free Weight Sitting/Standing/Lying Overhead Tricep Extension: This exercise targets your Triceps.
14. Free Weight Standing Upright Rows: This exercise targets your back and shoulders (traps and deltoids).
15. Free Weight Standing Front Raises: Front raises primarily target the front of your shoulders.
16. Modified Push-Ups (knees on the ground):
18. Free Weight Dead Lifts (works upper and lower body): This exercise works a handful of muscles; your Quadriceps, Glutes, Adductor Magnus (Inner Thigh), Hamstrings, Erectors, Lats, Traps, Rhomboids, Abdominals & Obliques
19. Battle Ropes: You can wave, slam, or whip the battle ropes to move in many directions. Battle ropes strengthen your core, arms, biceps, shoulders, quads, and glutes – your entire body.
20. Hammer Curl Combo; Right Hammer Curl Shoulder Press – Left Hammer Curl Shoulder Press: This combo is fun! It works your biceps, shoulders, triceps, and upper chest.
Mix and Match these exercises to get your heart rate going! This is a great way to work out still when you have a leg or ankle injury. And then, after your workout, rest and drink tons of water!
If you are looking for more fun workout ideas, whether you are in a boot cast or not, check out DAREBEE. It’s my favorite site to find fun workouts when I am too lazy to come up with my own.