You’ve just had a lower-body injury and are in a boot cast. What do you do to stay active? DON’T GIVE UP! There are many exercises that can be done while wearing a wrist cast, including squats, lunges, crunches, jumping jacks, and more. This article will show you 15 different moves that can get your heart rate up even with an injured wrist or hand.
Once I got the green light from my doctor to return to the gym, I put my old personal training education back to work and wrote down all of the exercises I could safely do with a wrist injury. The good news: you can do a handful of activities in a cast! I am not letting my wrist injury keeping me from getting a good workout in! I haven’t been able to play ice hockey since my injury, and I hope I will be fully recovered and ready to rock asap! I want to have endurance and strength as soon as I get back onto the ice, which is why I wanted to keep working out as best as I could despite having a broken wrist.
Get Ready for Your Workout
Before beginning your workout do some stretches. Be sure to stretch the muscles around your injury. A good warm-up is important, so be sure you do a proper warm-up before beginning this workout.
Be Safe and Smart
If any of these exercises cause pain or discomfort then don’t continue with them – instead perform an exercise that does not hurt. Avoid using weights (barbells and dumbbells) while in a cast unless your doctor clears you for this.
15 Exercises You Can Do While Wearing Your Wrist Cast
When I broke my wrist after falling off my bike, I could not put any weight on it for four weeks. During this time, I did a lot of research on the best at-home exercises that are safe. Staying fit has to be a consistent habit, after all! So, based on what I learned, here are some exercises you can do at home with a broken wrist.
Workout Exercises You Can Do With a Broken Wrist
Have a broken, fractured, or sprained wrist injury? Mix and match these 15 moves to boost your heart rate and get in a great workout despite being injured!
- Abdominal Crunches — Crunches will help tone and tighten your core. Be sure to rest your broken wrist gently on your chest, and don’t raise up enough to disturb it.
- Leg Raises — Targeting both your abs and lower stomach, leg raises are a personal favorite. The stretch is so satisfying! When laying on your side for this exercise, be careful to keep your hurt wrist to the side. Don’t lay on it.
- Segmental Rotations — These rotations help build core strength. While helping work your abs, this exercise will also help you stretch out your back. Again, avoid putting pressure on your wrist as you turn.
- Boat Pose — Talk about a killer core workout! This exercise works your abs, knees, and back for a successful stretch. Remember to keep your arms totally straight, and don’t bend your wrists.
- Glute Bridges — Your glutes and abs will be feeling this exercise. If keeping your palms down strains your wrist, lay them gently on the floor the other way. Do not apply pressure as you raise or lower your body.
- Standing Bird Dog — Balance and strength are the themes of this workout. Remember to go as slow as possible to avoid jolting your wrist or skipping this exercise’s full stretch!
- Dead Bug — Resist the urge to arch your back to get the most from this exercise. Your glutes and core will love this move!
- Reverse Crunches — These are a fun twist on the typical core workout. Bringing the crunch to you may also help keep pressure off of your wrist.
- Squats — Work your hamstrings, glutes, and lower back all at once. Holding your arms out in front of you will help you balance and keep your wrist safe.
- Step-Ups — This exercise works your legs hard without distressing your upper body, meaning your wrist is safe.
- Forward Lunges — Lunges work your core and quads while also improving balance. This lower body exercise will help build leg strength. Also, keeping your arms out to the side will protect your injured wrist.
- Calf Raises — Build strength in your ankles and calves with these raises. Don’t forget to hold yourself in the raised position before lowering and repeating the exercise; this is where the strength comes in!
- Hip Hinges — Your thighs, glutes, and hamstrings will thank you for this exercise. As a reminder to keep your spine straight, gently rest your (uninjured) hand on your lower back. This ensures all movement comes from the hips.
- Inverted Inner Thigh Openers — These openers will help work your thighs and lower back. Be sure to keep your back and foot flat on the floor at all times. This should help keep you from rolling and putting pressure on your wrist.
- Foot Over Toes — This exercise is all about quad strength and mobility. Since it’s a leg workout done while sitting, your wrists will be safe.
Please talk to your doctor before attempting any of these exercises. This article is a workout inspiration, not medical advice. Your doctor should evaluate your specific injury before determining what exercises you can do. Don’t forget your warm-ups and stretches as well!
What if I can’t do these exercises?
If you are extremely limited in your movement due to the boot cast then this workout may not be for you. If it is difficult 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.