When you’re facing a non-weigh-bearing (NWB) period due to an injury or surgery, staying active may seem impossible. However, there are plenty of exercises and activities that can help maintain your physical health while keeping your injured leg immobile. Staying active during recovery not only helps with the healing process but can also help alleviate the mental strain of being inactive for extended periods.
Upper Body Workouts
The first step to staying active during a NWB recovery period is focusing on upper body exercises. These exercises keep your heart rate up, maintain your muscle tone, and prevent muscle loss in the upper body. Consider incorporating weightlifting or resistance band exercises for your arms, shoulders, and back. Seated chest presses, overhead presses, and bicep curls are great examples. Be sure to engage your core to keep your balance steady while seated or lying down.
Core Exercises
While you’re not able to put weight on your injured leg, core exercises can help improve your stability and flexibility. Performing gentle seated exercises like seated twists or leg lifts (using your non-injured leg) will keep your body engaged without putting pressure on your injured leg. Pilates and yoga-based exercises are also excellent for strengthening the core and maintaining flexibility during your recovery period.
Cardio Alternatives
It’s essential to keep your cardiovascular system strong, and even with a non-weight bearing injury, you can still engage in cardio exercises. Try upper body cardio equipment like an arm bike or a seated elliptical machine, which will get your heart pumping without involving your legs. These exercises will help you stay fit and healthy while your injured leg heals.
Seated Stretching and Flexibility
Even if you can’t move your injured leg, stretching the muscles in your body is important for maintaining flexibility and preventing stiffness. Stretch your arms, back, and non-injured leg muscles to keep your body flexible. Gentle seated stretches or even light yoga poses are great for promoting flexibility, blood flow, and overall mobility.
The Role of the iWALK Crutch
While exercises and staying active are important, mobility aids like the iWALK crutch can significantly enhance your independence during recovery. The iWALK allows you to walk naturally without putting weight on your injured leg. This frees up your hands to perform other tasks, such as preparing food or carrying groceries, and makes it easier to stay mobile as you engage in your physical therapy and exercises. The iWALK crutch ensures that you can maintain your lifestyle without compromising your healing process.
Staying active during a NWB period is all about focusing on what you can do, rather than what you can’t. By incorporating upper body exercises, core strengthening, and stretching into your routine, you can maintain your overall fitness and help speed up your recovery.
