Exercises for non-weight bearing after Ankle and Foot injury or surgery

It is important to keep up muscle tone and strength, especially if you are to be non non-weight-bearing for weeks or months. Here is a great video showing some possible exercises to help maintain muscle tone. (Please consult with your doctor or physical therapist to be sure these are safe for you.) https://youtu.be/bsMrL_U7Hsk

Recover Faster: 7 Must-Do Non-Weight Bearing Exercises for Foot & Ankle Injuries

Dealing with a broken foot, sprained ankle, or knee pain can be incredibly frustrating. Being told you are "non-weight bearing" often feels like a sentence to lose all your hard-earned fitness. However, keeping the rest of your leg muscles strong is one of the best ways to ensure a faster, smoother recovery once you are back on your feet.

In this video, a physical therapist from Tone and Tighten—who actually recorded this while recovering from his own broken 5th metatarsal—shares the perfect rehab routine. These 7 exercises require no equipment and are designed to maintain muscle mass in your quads, hamstrings, and hips without putting any weight on your injured foot.

Watch the Video: Non-Weight Bearing Lower Body Workout

https://youtu.be/bsMrL_U7Hsk

Why Exercise While Injured?

When you can't walk normally, the muscles in your injured leg (especially the quads and glutes) can atrophy (weaken) very quickly. By performing safe, targeted exercises for non-weight bearing, you maintain strength and circulation, which sets the stage for a much easier transition back to walking later [01:11].

Note: Always get clearance from your doctor before starting any exercise routine with an injury.

The 7-Move Routine -

Aim to start with 3 sets of 10 repetitions for each exercise. As you get stronger, you can increase this to sets of 20 or even 30, since you aren't using heavy weights.

1. Quad Sets

This isometric exercise activates the quadriceps without moving the joint. Sit with your leg straight and contract your top thigh muscle, visualizing pushing your knee down into the floor.

• Hold: 3-5 seconds.

• Why it works: It keeps the quad "awake" and strong, which is vital for eventual walking [02:14].

2. Straight Leg Raises

Lie back in a semi-reclined position. "Set" your quad first (tighten it), then lift your straight leg up slowly and lower it back down.

• Tip: Keep your knee completely straight to ensure the quad does the work [03:04].

3. Side-Lying Hip Abduction

Lie on your uninjured side with your injured leg on top. Keep your top leg straight and lift your heel toward the ceiling.

• Target: The Gluteus Medius (side hip), which is crucial for stability when you stand [04:12].

4. Donkey Kicks

Kneel on all fours (if your knees allow). Keep your injured leg bent and lift the sole of your foot toward the ceiling, squeezing your glutes.

• Focus: This targets the hip extensors (glute max) [05:16].

5. Fire Hydrants

Remaining on all fours, lift your bent knee out to the side (like a dog at a fire hydrant).

• Benefit: This works the deep hip rotators, adding essential stability to your hip joint [05:59].

6. Long Arc Quads

Sit on a chair or the edge of your bed. Straighten your knee until your leg is fully extended, hold for 3 seconds, and slowly lower it.

• Difference: Unlike the first exercise, this moves the knee through a range of motion to work the quad harder [06:40].

7. Standing Hamstring Curls

Stand while holding onto a sturdy counter or table for support. Curl the heel of your injured foot up toward your butt using your hamstring muscles.

• Relief: This is excellent for relieving stiffness in the knee that comes from keeping it straight all day [07:50].