Amputee exercises are more than just routines. They are one of the ways to reclaim your strength, mobility, and confidence. Whether adjusting to life with a prosthetic or looking to boost your overall well-being, the right exercises can transform how you move through your day.

In this article, we will teach you effective workouts tailored to your needs and how they can help you thrive every step of the way.

The Importance of Exercise for Amputees

Being physically active is not only about fitness but also a path toward a more vibrant and fulfilling life. Regular exercise can boost your physical and mental well-being, helping you move through your day with confidence and energy.

Here’s how regular exercising makes a difference in your life:

• Improves mobility and strength for easier daily tasks.
• Reduces residual limb pain and phantom limb sensations.
• Strengthens muscles for better balance and stability, lowering fall risks.
• Boosts mental well-being by reducing stress, improving mood, and promoting better sleep.
• Helps prevent secondary conditions like heart disease or diabetes.

Before you start exercising, check with your doctor or physical therapist to make sure your routine matches your needs.

Below-Knee Amputee Exercises

If you’ve had a below-knee amputation, keeping your lower and upper body muscles strong and flexible is essential. These stretching and endurance exercises can help you stay mobile and reduce stiffness.

1. Quad Set
   • Sit on a firm surface, such as a bed, and use your hands behind you for support.
   • Bend your non-amputated leg while keeping your residual limb (or stump) straight. Make sure your legs are close together.
   • Straighten and press the back of your stump's knee into the surface to engage the thigh muscles.
   • Hold the contraction for several seconds, then relax and repeat multiple times.
2. Hip Extension
   • Lay on your stomach with your arms crossed beneath your head for support.
   • Keep your legs aligned, straight, and close to each other.
   • Lift your stump while keeping your stomach flat on the bed.
   • Lower it down, relax, and repeat.
3. Hip Abduction
   • Lie on your side with your residual limb on top.
   • Bend your bottom leg for added support.
   • Lift your stump while keeping your knee straight.
   • Hold for a few seconds.
   • Lower it back down, relax, and repeat multiple times.
4. Bridging
   • Lay on your back and bend both knees toward the ceiling.
   • Squeeze your buttocks and lift your hips off the surface.
   • Hold the position briefly, then lower yourself back down and relax.
   • Repeat several times.
5. Knee Extension
   • Sit upright in a sturdy chair, wheelchair, or on the edge of a bed.
   • Hold onto the sides for stability and support.
   • Straighten your stump completely, bringing it out until your knee is fully extended.
   • Lower it back to the starting position, relax, and repeat as needed.
6. Squats
   • Stand with your feet hip-width apart and your toes slightly pointing outward.
   • Use a sturdy chair or wall for support if needed.
   • Keep your back straight as you bend your knees and lower your body as if sitting in a chair.
   • Press through your heels to return to the starting position, focusing on engaging your core and leg muscles.
7. Strength Training with Weights
   • Lift your residual limb without any weights, moving it in all directions as much as you comfortably can.
   • Once you gain confidence and receive approval from your doctor or physical therapist, add light weights.
   • Increase the weight over time to build strength gradually, while limiting the number of repetitions to avoid overexertion.
8. Balance Exercises
   • Weight Shifting: Lean forward slightly, transferring your weight onto your prosthetic leg for short periods. Increase the duration gradually over time.
   • Kicking a Ball: Kick a ball across the room with your prosthetic leg gently.
   • Tennis Ball Exercise: Roll a tennis ball under your foot, moving it back and forth and side to side. Focus on gaining better control of the ball while maintaining balance.
   • Step Practice: Hold onto a rail while lifting your non-amputated leg onto a stair. Lower it back to the floor and repeat.
   • Single-Leg Balance: Stand exclusively on your prosthetic leg, timing yourself daily. Increase the time gradually as your balance improves.
9. Functional Daily Activities
   • Standing Exercises: Incorporate standing into your daily activities, such as brushing your teeth, washing dishes, or loading the dishwasher.
   • Reaching Exercises: Practice reaching for objects while kneeling, sitting, or standing, focusing on keeping even pressure on your prosthetic leg.

By combining these functional movements with strengthening exercises, you’ll enhance your balance, stability, and overall mobility, making daily tasks feel easier and more manageable.

Above-Knee Amputee Exercises

If you're an above-knee amputee, you need to focus on strengthening your hips and thighs for better balance and control on your non-amputated leg and prosthetic knees. These endurance and stretching exercises make a big difference.

Here are some exercises to assist in your recovery:

1. Legs Stretch
   • Lie flat on your stomach with your legs extended on a chair, couch, or your wheelchair's leg rest.
   • Rest in this position for 10-20 minutes twice daily to prevent contractures.
2. Adductor Stretch
   • Sit with your back against a wall or the headboard of your bed.
   • Extend your amputated limb out to the side as far as possible.
   • Bend your other leg, bringing the foot toward your body without lifting your buttocks.
   • Place your hands on your thighs and press them down gently until you feel a stretch in your thighs.
3. Hamstring Stretch
   • Lay on your back and pull your non-amputated leg up toward your chest gently.
   • Wrap your arms around your thigh and pull it closer gently.
   • Straighten your leg until you feel a stretch along the back of your thigh.
   • Hold the position for 20 seconds and repeat as needed.
4. Hip Extension
   • Lie on your stomach with your legs straight.
   • Lift your amputated limb off the bed toward the ceiling.
   • Lower it back down and repeat several times.
5. Bridging
   • Lay on your back and bend both knees toward the ceiling.
   • Squeeze your buttocks and lift your hips off the surface.
   • Hold the position briefly, then lower yourself back down and relax.
   • Repeat several times.
6. Partial Sit-Up
   • Lie on your back with your non-amputated leg bent and your foot resting flat on the floor.
   • Put your hands on your thighs.
   • Gently lift your head and shoulder blades off the floor, keeping your gaze toward the ceiling.
   • Lower yourself back down and repeat as many times as recommended.
7. Chair Push-Ups
   • Sit in a sturdy chair with armrests and place your hands on the armrests.
   • Press down firmly with your hands to lift your body by straightening your arms.
   • Avoid putting pressure on your foot. Let it rest on the floor for balance.
   • Hold the position for about 5 seconds.
   • Slowly lower yourself back into the chair.
   • Relax briefly and repeat several times.
8. Braiding (Advanced Balance Exercise)
   • Stand near the back of a couch or another sturdy surface for balance.
   • Take small and controlled steps to one side, crossing your prosthetic leg alternately in front of and behind your unaffected leg to avoid placing too much pressure on the toe of your prosthesis, which may cause the knee to bend.
   • Stand as straight as possible and use your hands for support only if needed.
9. Pilates – is an excellent addition to your recovery routine, focusing on flexibility, core strength, and postural alignment. Start with the guidance of a physical therapist, trainer, or prosthetist to ensure proper technique. Over time, Pilates can help you feel more in control of your movement and increase confidence in your abilities.

Incorporating these endurance, stretching, and agility exercises, including Pilates, into your routine can aid in preventing contractures, building strength, and enhancing balance.

Always consult your healthcare provider or physical therapist to ensure these exercises are tailored to your needs and recovery goals.

Upper Limb Amputee Exercises

If you're an upper limb amputee, focusing on strength, flexibility, and balance is essential for regaining your functionality and confidence.

Incorporating adaptive tools and prosthetics can enhance your workout routine while consulting a healthcare professional ensures you plan achievable goals.

1. Resistance Training (Tug of War)
   • Use an elastic band secured to a sturdy object.
   • Start in a seated position and pull the band in various directions using your prosthetic arm.
   • Progress to kneeling and eventually standing as your strength and stability improve.
2. Shoulder Shrugs
   • Sit upright with your feet flat on the ground.
   • Slowly raise your shoulders toward your ears, then lower them back to a neutral position.
   • Repeat for multiple sets (e.g., 4 sets of 15 repetitions).
3. Shoulder and Elbow Stretching
   • Regularly stretch your shoulder and elbow.
4. Planks
   • Perform this exercise with your prosthetic securely fitted.
   • Start on your hands and knees, ensuring your hands are aligned under your shoulders and your knees under your hips.
   • Lift your knees off the ground and straighten your legs, forming a straight line from your head to your heels.
   • Push your hands firmly into the floor.
   • Hold the position as prescribed, breathing steadily throughout.
   • Lower your knees in a controlled manner to return to the starting position.

By integrating these exercises into your routine, you can improve your endurance and flexibility over time. Always consult your physical therapist or healthcare provider to ensure your exercise strengthens your overall health.

Additional Exercises for Lower Extremity Amputations

Endurance exercises are vital for improving cardiovascular health (heart and blood vessels), stamina, and the ability to handle daily activities with less fatigue.

These exercises help you walk longer distances, climb stairs, and maintain an active lifestyle.

1. Walking
   • Begin with short walks and gradually increase your distance and duration.
   • Focus on a smooth and steady gait, engaging your core muscles for added stability.
   • Use walking poles or a treadmill for extra balance if needed.
2. Stationary Bike
   • Start with short sessions at a light resistance level to get comfortable.
   • Gradually increase your workout duration and resistance as your stamina improves.
   • Keep your posture upright and ensure even weight distribution while pedaling.
3. Swimming
   • Customize your swimming style based on your amputation level.
   • Consult a swim coach or physical therapist for technique adjustments.
4. Elliptical Machine
   • Start with a low resistance level and focus on maintaining proper posture.
   • Avoid leaning on the handles and distribute your weight evenly.
   • Gradually increase workout intensity as your strength improves.
5. Rowing Machine
   • Focus on using your upper body and core to power the rowing motion.
   • Ensure proper form by consulting a therapist or trainer to protect your residual limb.
   • Adjust the resistance level to match your fitness level and goals.

By incorporating these endurance exercises into your routine, you can improve your overall well-being while staying active.

Frequently Asked Questions

How do you start walking with an above-knee prosthetic?

Start walking with an above-knee prosthetic by using parallel bars for support, and gradually reduce this support until you can walk comfortably with minimal or no upper-body support.

How can a physical therapist help amputees with their fitness goals?

A physical therapist is a valuable support to help amputees reach their fitness goals through custom exercise programs, prosthetic fit and function optimization, and ongoing progress monitoring.

What are some effective exercises for amputees to improve balance and coordination?

To strengthen an amputated leg, focus on exercises like hip extensions, side lifts, and squats to build muscle and improve mobility.

You can also use a compression device to help reduce swelling in the residual limb, creating a better foundation for strengthening and prosthetic use. Always consult a physical therapist for guidance tailored to your needs.