8 Fun and Safe Exercises to Stay Active in an Arm Cast

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Exercising while wearing an arm cast may seem like a daunting task, but with a little creativity, there are still plenty of fun activities you can safely enjoy to maintain your fitness level, despite having a broken bone. 

In this blog post, we will share some fun exercises that you can do while in an arm cast to stay healthy and strong. And if you’re tired of being limited by the inconvenience of traditional casts, keep reading to find out about an innovative new waterproof cast alternative perfect for an active lifestyle. 

How to Keep Training with an Injured Wrist or Arm

Sustaining a fracture to one's arm can be particularly debilitating, making it difficult or impossible to continue training. However, there are some exercises you can try with a broken arm that can be done to stay in shape while the bone heals. With a little ingenuity and care, it is possible to continue your exercise routine with a broken arm. 

Arm Cast Activities

1. Cardio Training with a Broken Wrist

Even if you have a broken wrist, you can still stay in shape by doing cardiovascular exercises that don’t require the use of your arms. This might include things like running, using the elliptical, and other exercise machines, or even just walking. Not only will this help you stay in shape, but it can also aid in the healing process by keeping your blood flowing and your muscles active.

2. Hop on an Exercise Bike

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When you’re injured, it’s important to find ways to keep your body moving and your muscles active. One way to do this is to hop on a stationary bike. This low-impact exercise is gentle on your joints and can help you maintain your fitness level, without putting any strain on your arm. 

3. Leg Strength Training Exercises

Though you may not be able to do traditional leg exercises with a broken arm, there are still plenty of ways to keep your legs strong. Try doing a leg workout using only your body weight to do squats, lunges, or wall sits. 

Another option is to use resistance bands around the legs while doing squats or lunges. Additionally, you could try doing single-leg bridges on an exercise ball. These exercises can help to improve leg strength and stability, even when the arms are unable to participate. 

4. Core Strengthening Workout

Sit-ups and straight-legged lifts are both great abdominal exercises for strengthening your core, and they can be done without putting any stress on your injured wrist or arm. Remember to avoid any core exercises that require the use of your broken arm, such as planks. 

5. Yoga or Stretching

Yoga and stretching are two great options that can help you stay active while you heal. Yoga can help to improve your flexibility and range of motion, and it can also be a great way to focus on your breath and relax your mind. 

Stretching is another excellent option for keeping your muscles healthy and preventing stiffness. There are many different stretching exercises you can do with a broken arm, and they can all be modified to accommodate your injury. And best of all, these activities can be done in the comfort of your own home. 

6. Dancing

From salsa to ballroom, ballet, tap, or hip-hop, dancing is a great way to keep active while having fun. And since you’re not using your arms to support your body weight, dancing is also safe for people with a fractured wrist. So dust off your dancing shoes and get ready to have some fun. 

7. Hiking with a Fractured Wrist

A woman wearing an arm cast in the mountains

A fractured wrist is no reason to stay indoors. Hiking is a fun way to get exercise and enjoy the outdoors, even when you have to wear a cast. The fresh air and sunshine may help improve circulation and promote healing.

In addition, being outdoors can help to reduce stress and improve mental health. Of course, it is important to take precautions when hiking with a broken wrist, so choose a hike that is relatively flat and not too strenuous. 

8. Swimming with a Broken Arm

Swimming is an excellent form of exercise that can be safely performed with a broken wrist or arm. In fact, the water provides added support and helps to reduce the risk of further injury. 

Consider using a flotation device like a kick-board in the water. Kick-boards help to stabilize the body and take the strain off of the arms, allowing the swimmer to focus on legwork. 

It is important to avoid any sudden movements or impactful strokes while swimming. Be sure to listen to your body and take breaks as needed. 

What if My Cast Is Not Waterproof?

Although it might be tempting to take the plunge into the pool or hop into the shower to clean up after sweaty activities, excessive moisture can actually cause serious damage to traditional casting materials.  

Water can weaken the plaster or fiberglass materials that make up the cast, making it more likely to disintegrate or break. 

Plus, having a wet cast from sweat or the pool can also lead to a number of skin problems since non-waterproof casts are more likely to develop mold and mildew. This can cause itchy, irritated skin, leading to infection. 

Consider Using a Cast Made for an Active Lifestyle

If you're tired of having your cast limit your activities, consider a Cast21 cast alternative. Unlike traditional plaster or fiberglass casts, the Cast21 alternative is made from a lightweight quick-setting resin that is breathable, completely waterproof, and strong enough to withstand the rigors of an active lifestyle. 

This means you can go about your normal activities without worrying about the cast getting wet or dirty. Cast21 cast alternatives are designed to provide the same level of protection without all the bulk. Available in a variety of colors, you can pick one that reflects your personality and fits your active lifestyle. 

Staying Active With a Cast

Having the right arm cast can make all the difference when it comes to enjoying your favorite activities while you heal. If you're looking for a truly unique way to continue exercising while wearing an arm cast, Cast21's quick-setting resin cast alternative is a medical innovation that is the perfect alternative to traditional waterproof casts that are comfortable, stylish, and easy to care for. 

If you or someone you know has suffered an arm injury, be sure to consult with a medical professional and ask if the Cast21 alternative is right for you. 

Get back to your active lifestyle with Cast21. Contact us today. 

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