What Exercises Can You Do With a Walking Boot?
If you’ve recently been put in a walking boot, it can feel like your activity options just disappeared. But the good news? You don’t have to be completely inactive.
A walking boot is often prescribed for injuries like Achilles tendon ruptures, stress fractures, severe ankle sprains, or after foot and ankle surgeries.
Depending on the type and severity of the injury, most people wear a walking boot for approximately 4–8 weeks, although this timeframe can vary.
The boot is designed to protect your injury while still allowing some mobility, so with the right exercises, you can stay strong and keep moving! The goal is to stay active and work around your injury, without slowing your healing.
What you will learn in this blog
We’ll walk you through safe, adaptable exercises you can do with a walking boot — whether you’re a gym regular or just trying to keep your body moving during recovery.
Lower body exercises in a walking boot
a) non-weight bearing
b) partial weight-bearing stage
Upper body exercises in a boot
Core exercises in a walking boot
Cardio exercise ideas while in a boot
What exercises to avoid
Important Considerations Before Exercising
These are a few things to keep in mind before working out
Consult Your Healthcare Provider: The examples in this blog are typical exercises we would give our patients while in a walking boot. Before you jump into any workout, make sure your doctor or physio gives you the green light to prevent any setbacks and to discuss any restrictions about the exercises you may want to try.
Know Your Injury: Not all walking boot injuries are the same. A stress fracture is very different from a tendon tear — your rehab plan should reflect that.
Protect the Healing Process: Your goal is to protect the injured area while keeping up strength, circulation, and support your mental health.
1. Lower Body Exercises in a Walking Boot
a) Non-Weight Bearing Leg Work:
Straight Leg Raises
Lie flat on your back with one leg straight, the other bent with foot on floor.
Tighten your thigh, lift the straight leg to the height of the bent knee, then slowly lower.
Keep knee locked and movement controlled.
You can try 2–3 sets of 8–12 reps per side, unless prescribed otherwise.
Side-Lying Hip Abductions
Lie on your side with bottom knee bent, top leg straight.
Lift the top leg toward the ceiling without rotating hips, then slowly lower.
Keep your ankle relaxed in the boot and make sure your leg does not drift forward! You should feel it in your glutes (back pocket area)
2–3 sets of 10–15 reps per side is a good start unless prescribed otherwise
Leg Extensions with Band
Sit tall, band looped around ankle and anchored behind chair leg.
Straighten knee slowly against resistance, then bend back down.
Avoid locking the knee out fully. You should feel the front thigh muscle working. Relax the ankle in the boot.
2–3 sets of 10–15 reps per side is a good start unless prescribed otherwise
b) Partial-Weight Bearing Leg Work:
Glute Bridges
Lie on your back with knees bent, feet flat.
Push through heels to lift hips until shoulders, hips, and knees form a line
Hold briefly, then lower with control
2–3 sets of 10–15 reps per side, unless prescribed otherwise
Ball Wall Squats
Stand with a stability ball between your back and a wall.
Lower into a mini squat, keeping weight balanced and within available range
Push back up slowly. To increase difficulty, add weight in hand.
2–3 sets of 10–15 reps per side, unless prescribed otherwise
Sit-to-Stand from a High Surface
Sit on a sturdy chair or bench.
Initially, keep weight mostly through your uninjured side, use arms for support if needed. As you progress, try putting even weight on both sides.
Push up to stand, then sit back down with control.
2–3 sets of 8-10 reps unless otherwise noted by your healthcare provider.
2. Upper Body Exercises in a Walking Boot
You can get a great workout from the waist up while your foot heals. If cleared for light weight-bearing, try seated or standing movements with dumbbells or resistance bands. Training your upper body during this time isn’t just about staying fit — it helps maintain overall strength, circulation, and posture while your lower body is limited.
Strong arms, shoulders, and core also make daily tasks easier, like moving with crutches, carrying items, or transferring in and out of chairs. Keeping your core and upper body active supports balance and stability, which can prevent compensations and reduce the risk of new aches or injuries while your foot or ankle recovers.
Tricep extensions
Non-weight bearing: lie on your back, rest boot on a chair.
Weight bearing: sitting or standing, use a band anchored overhead or a dumbbell. Extend the elbow fully, then return with control.
Keep movements slow and steady without swinging.
2–3 sets of 8–12 reps, unless prescribed otherwise
Shoulder Press
Sit tall in a sturdy chair with feet flat.
Hold dumbbells at shoulder height (or resistance band anchored under the chair).
Press straight overhead until arms are fully extended, then slowly lower back down.
Keep your back tall and avoid arching.
2–3 sets of 8–12 reps (unless otherwise noted by your healthcare provider)
If you are non-weight bearing, you can perform a shoulder press from the floor (similar set up to the triceps extension exercise above)
Banded Rows
Anchor a resistance band around a sturdy object at chest height.
Sit or stand tall, holding the band handles/ends.
Pull back by driving elbows past your ribs, squeezing shoulder blades together.
Slowly return to the start.
3 sets of 10–15 reps
3. Core Exercises in a Walking Boot
Seated Russian Twists
Sit tall, feet flat or lifted slightly.
Hold a light weight or ball.
Rotate torso side to side, keeping spine tall.
2–3 sets of 10–15 reps (unless otherwise noted by your healthcare provider)
Supine Marches
Lie on back with knees bent.
Lift one leg a few inches, then alternate like a slow march.
Keep core engaged and hips steady.
2–3 sets of 10–15 reps per side
Front Plank
Lie face down, prop onto forearms and toes (or knees for modified). Put leg with boot over top of the other one.
Keep body in a straight line, brace core, avoid sagging hips.
Hold for 10-30 sec x3 reps.
Modified Push Ups
Place hands on a bench, wall, or countertop.
Lower chest toward surface with elbows angled slightly back.
Push back up with control.
2–3 sets of 8–12 reps
4. Cardio Options While Wearing a Boot
Stationary Bike (if cleared)
You might be able to pedal with one or both feet. If using the booted foot, be cautious with pedal placement and tension (pedal under middle of the foot rather than the front part). If you are non-weight bearing, you can try this variation
Swimming or Pool Exercises
If your boot is waterproof (like the VACOped), pool movement is a great low-impact option. Even just walking in water can help. You can also do water exercises without a boot but you need proper guidance from your physiotherapist (this will be covered in a future blog).
SkiErg (if near full weight-bearing)
This is a great upper body and cardio workout. Ask your provider if it’s safe for your stage of healing.
5. What Exercises to Avoid
Uneven terrain or surfaces that challenge your balance.
High-impact or repetitive stress on the injured foot.
Exercises that cause pain, swelling, or discomfort — that’s your sign to stop and check in with your healthcare team.
Should I See a Physio, Chiro, or Massage Therapist?
Absolutely. Recovery is more than just rest — it's about smart movement! Physios can guide you through safe exercises, track your progress, and adjust your plan as you heal. Massage and chiro can also help manage compensation patterns and keep the rest of your body moving well.
At 416 Physio, we have received hundreds of referrals from orthopaedic surgeons and sports medicine doctors for foot and ankle injuries. If you are interested, book an initial appointment below.
Summary
In this blog, we covered what exercises you can do in a walking boot, and we broke it down to lower body, upper body, core and cardio exercises.
You can definitely stay active while wearing a walking boot — it just takes the right approach. Focus on controlled movement, listen to your body, and lean on your care team for support. Be patient. Your future self (and foot) will thank you.
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