Non weight bearing is never fun. As both a practicing physical therapist and a previous patient, I have seen the toll that the dreadful non weight bearing restriction can have on someone’s physical and mental well being. The good news is that there are many non weight bearing leg exercises that you can perform to stay in shape!
This post will dive into the best non-weight bearing exercises that you can perform from the comfort of your home. A common misconception is that you can’t participate in strength training when you are non weight bearing. This could not be further from the truth and this post will show you how to safely perform these exercises while maintaining your weight bearing precautions.
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Non Weight Bearing Exercise vs Weight Bearing Exercise
Before we can dive straight into the non weight bearing leg exercises, we must first understand what exactly a non weight bearing exercise is. Non weight bearing refers to not being able to bear any weight on an extremity, while weight bearing refers to placing your own body weight on an extremity.
An example of a non weight bearing exercise would be a single leg raise. An example of a weight-bearing exercise of the legs is a squat since you are bearing weight through your legs. This can occur in any part of the body ranging from the foot to the finger. It typically affects your life the most when it is a lower extremity since it will affect how you walk.
Non Weight Bearing Injuries
- Ankle injury or ankle fracture
- Lower leg injury such as tibia fracture
- Foot injury such as foot or toe fracture
- Hip fracture
- Ligament injury such as meniscus tear surgery
Physical Therapy Exercises For Non Weight Bearing Patients
Prior to starting any new exercise program you should see your healthcare provider. Your doctor will be able to refer you to physical therapy if your condition warrants physical therapy. A physical therapist is the best person to provide a detailed exercise program and exercise routine specific to you and your condition.
All of these strength exercises will strengthen all of the major muscle groups and your overall health. Performing these exercises everyday will help in avoiding unwanted weight gain and losing muscle mass.
Non Weight Bearing Exercises At Home
All of these non weight bearing exercises can be performed in the comfort of your own home with little to no equipment. These exercises include 1. SLR Flexion 2. SLR Abduction 3. SLR Adduction 4. SLR Extension 5. Standing Hip Abduction 6. Standing Hip Extension 7. Standing Hip Flexion 8. Clamshells 9. Ankle Pumps 10. Long Arc Quad 11. Dead Bug 12. Modified Plank 13. Table Top Marching 14. Dumbbell Row 15. Overhead Press 16. Arm Bike 17. Rowing 18. Yoga Poses 19. Tai Chi
Straight Leg Raise 4 Directions
The straight leg raise exercise is great because you can target different muscle groups depending on your position when performing the straight leg raise. If you do have range of motion precautions or are wearing a brace such as after ACL or meniscus surgery you can perform these exercises with the brace!
If you did just undergo an ACL surgery you can find specific ACL exercises at 15 Fantastic ACL Physical Therapy Exercises To Rehab ACL Injury.
1. SLR Flexion
This exercise targets your quadriceps and hip flexor muscles and the quad muscles.
Start in a neutral position by lying on your back with the knee that you want to work out straight and the opposite knee bent. Now lift your leg up towards the ceiling up to the level of your other leg. For added difficulty, you can add an ankle weight or resistance band around your ankle.
2. SLR Abduction
This exercise targets your hip abductors or your hip and gluteus muscles. Lie on your side with your bottom leg bent and your top leg straight. If you are unable to bend your knee or have a brace that keeps your leg extended, you can perform this exercise with both knees straight.
Now lift your top leg up towards the ceiling. Do not allow your hips to rotate as you are performing this exercise.
3. SLR Adduction
This exercise targets your inner thigh muscles, also known as your hip adductors. Start by lying on your side. This exercise will strengthen your bottom leg.
Keep your bottom leg bent and your top go bent over your bottom leg. Now lift your bottom leg up. This exercise is using a small movement so lifting up your leg by 1-2 inches is perfectly fine.
4. SLR Extension
This exercises targets your hip extensors or butt/gluteus muscles. Lie on your stomach with both legs straight. Now lift up one leg off the ground.
Non Weight Bearing Lower Body Exercises
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These strengthening exercises will improve your lower body strength even while non weight bearing. Depending on your weight bearing precautions and your doctor’s guidance you may be able to perform these exercises with a resistance band for added difficulty.
5. Standing Hip Abduction
Start by standing on your good leg and holding onto a supportive surface such as a kitchen counter. Now keep your non-weight-bearing leg straight and lift it to the side. Be sure that all of the movement is coming from your hip and that you are not leaning with your back.
6. Standing Hip Extension
Start in the same position as the previous exercise and kick your non weight bearing leg back while keeping it straight.
7. Standing Hip Flexion
Start in the same position as the previous exercise and kick your non weight bearing leg forward while keeping it straight.
8. Clamshells
Start by lying on your side with both legs bent and your hips stacked on top of each other. Now keep your feet stacked on top of each other but lift your top knee up towards the ceiling.
If this is too easy you can perform this exercise with resistance bands around your knees to add increased difficulty. If this exercise is too hard you can perform it on your back with your knees bent.
9. Ankle Pumps
The ankle joint can become very stiff with limited mobility when you are not using it. Ankle pumps can help to increase mobility, decrease swelling and decrease the risk of a DVT.
Start by lying down and pump your ankles up and down.
10. Long Arc Quad
Start by sitting on the edge of a chair or beaded kick one leg out in front of you.
You can find variations of this exercise at How To Do Long Arc Quad Exercise with Variations.
Non Weight Bearing Core Exercises
It can be challenging to find exercises for abdominal muscles when you are non weight bearing, however these simple exercises can get your abs working while maintaining your weight bearing precautions!
11. Dead Bug
Start by lying on your back with both of your knees bent and in the air in table top position and your arms straight and pointing towards the ceiling. Now raise your arm and opposite leg and then return to starting position and perform the exercise with your opposite arm/leg.
The most important tip to note about this exercise is to maintain core activation throughout the exercise.
12. Modified Plank
This was my favorite core exercise when I was non weight bearing!
Start in plank position on your forearms and toes, however, keep the leg that is non weight bearing, hovering above the ground. This will make the plank much more difficult than a normal plank so if you are used to performing a plank exercise for 1-1.5 minutes you may only be able to perform this plank for 15-30 seconds.
13. Table Top Marching
Start by lying on your back with both legs bent. Now lift both legs up to table top position, also known as 90-90 position. Squeeze your abdominal muscles and slowly march each of your legs down by alternating legs.
Upper Body Workouts
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If you are non weight bearing on your lower body, this is a great opportunity to focus on your upper body. You can perform these exercises with either weight machines, dumbbells or resistance bands.
14. Dumbbell Row
Start by leaning over a supportive surface such as a bench. Hold a dumbbell in one hand with arm straight. Now bend your elbow while lifting your arm back and squeezing your shoulder blades.
15. Overhead Presses
You can perform this exercise seated or standing, however due to your non weight bearing precautions it is best to perform this exercise seated.
Start with dumbbells in each hand and your elbows bent and push your arms up over your head while extending your elbows straight towards the ceiling.
How Do You Lose Weight When You Are Non Weight Bearing?
Cardio exercises are the best non weight bearing exercises for weight loss, however true weight loss comes from the difference between your calorie intake and calorie expenditure. When you are non weight bearing you will typically decrease your calorie expenditure in your day to day life, which is why it is important to burn calories in other ways.
Non Weight Bearing Cardio Exercises
Cardiovascular health is very important, especially when you are non weight bearing and moving as much as you normally would. The types of exercise that will improve your cardiovascular health will increase your rate while performing.
Your ideal heart rate during cardiovascular exercise should be between 50-85% of your maximal heart rate. The equation to determine your maximal heart rate is 220-age. For example if you are 30 years old your maximal heart rate would be 220-30=190. So a 30 year old’s ideal target heart rate would be 190 x .50 and 190 x .85 which would be 95-161bpm.
16. Arm Bike
This is a great cardiovascular exercise that can be performed while sitting. You will need an arm bike machine to perform this exercise. You can perform this exercise by pedaling forward for half the time, switching directions, and performing backwards for half the time.
17. Rowing
This exercise will also require a machine. Most gyms have a rowing machine or you can buy one for your home. You will perform the rowing exercise just like normal with the exception of keeping your non weight bearing extremity off of the machine.
Yoga And Tai Chi
18. Yoga Poses
Modified yoga poses are a great way to stay in shape with non weight bearing precautions. You may have to modify certain exercises so that you are following your weight bearing precautions, however as long as you are safe you should be able to perform the majority of the poses.
You can find a variety of non weight bearing yoga poses here.
19. Tai Chi
Tai Chi focuses on slow, controlled movements and can help to improve balance. Make sure that you are performing any balance exercises next to sturdy surface for safety.
Non Weight Bearing Quad Exercises
Non weight bearing leg exercises targeting the quads are very important. These muscles need to be strong for when you are finally able to place some weight on the leg. If the quad is weak it can cause knee buckling due to your muscles not being strong enough to sustain your weight. The best non weight bearing quad exercises are Straight Leg Raise, Long Arc Quads and Quad Sets.
Tips And Tricks
One of the best ways to deal with non weight bearing is to stay fit. Technically you are not allowed to place any weight on your foot if you are non weight bearing, however some doctors will allow you to place weight on it if you are partial weight bearing and it is minimal with low stress. If this is the case then you can perform indoor biking on a stationary bike.
It is important to always consult your doctor prior to engaging in any new physical activity. Your doctor will be able to explain any precautions that you may have and tell you what type of physical activity is safe for you.
Summary of Non Weight Bearing Leg Exercises
These are the best exercises to get you back to your daily life. These simple exercises will keep you fit during your recovery while also avoiding the significant muscle atrophy that can occur after an injury. These non weight bearing leg exercises are easy to perform and will speed up your overall recovery time.
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