If you’ve fractured a bone in your foot, you are in for a lengthy recovery. Depending on the severity of your fracture, you may need weeks or months to recover. Some fractures don’t require any special treatment other than rest. Other fractures require immobilization of the foot and keeping weight off of it until the fracture heals.
Regardless of the type of fracture you suffer as well as the severity of it, at some point, it will heal well enough for you to begin physical therapy. You may be wondering why physical therapy is necessary if the fracture has healed. When you fracture a bone, you will need to rest the area in order for the bone to heal. During this time, you will likely lose strength, mobility, and flexibility in the area. Physical therapy will help you regain these abilities.
Here are some physical therapy exercises you can try after you’ve suffered a fracture in the foot and it has healed adequately. Before beginning any exercise, make sure you get clearance from your podiatrist to ensure you don’t re-injure yourself.
For Increased Range of Motion
You will likely lose a lot of range of motion when you fracture a bone in your foot. You may also notice stiffness, which can make it difficult to walk or run without experiencing pain. Physical therapy can help you regain your range of motion, so you can once again use your foot painlessly.
Your physical therapist will teach you safe stretching movements; that will increase the flexibility in the tendons, ligaments, and muscles of the foot. You will do the stretches during sessions, as well as on your own at home.
Examples:
- While sitting, point your toes towards your body and then away from it, holding each position for several seconds.
- Point your toes inward toward your other foot, then away from it, holding each position for several seconds.
- Circle your ankle clockwise ten times, and then counterclockwise ten times.
For Flexibility
To improve flexibility in your foot, which is likely gone because of the rest required for the fracture to heal, you can do a series of stretches that will improve how much you can bend your foot.
Examples:
- Loop a towel around your injured foot with your leg stretched in front of you while sitting on a hard surface. Pull the towel towards you while keeping your leg straight. Hold this position for about 30 seconds and repeat 3 to 5 times.
- Stand with your hands on the wall in front of you, around eye level. Bring your leg with the fracture in the foot a step away from behind the other foot. Keep your back straight and the heel of your foot with the fracture on the floor. Bend the knee of your front foot and gently bring your chest and hips towards the wall. Do this until you feel a stretch in the calf of your behind foot. Hold it for 15 to 30 seconds. Return to the initial position. Repeat 3 to 5 times.
For Strength
When your fracture has recovered, you can add resistance exercises to your routine to improve the strength of the foot. Your foot doctor will recommend doing these exercises four to six weeks after the injury.
Examples:
- Place some marbles next to a cup on the floor. While seated, use the toes of your injured foot to pick up the marbles one at a time and put them in the cup. Repeat 8 to 12 times.
- While seated on the floor, place your unaffected foot on top of your injured foot. Make them appear crossed over. Loop a resistance band around your fractured foot while holding both ends in your hand. Keeping both feet crossed over, push your injured feet slowly against the band. Do this 8 to 12 times.
- Sit on a hard surface and straighten out your legs in front of you with your feet shoulder-width apart. While holding both ends, loop a resistance band around your injured foot. Then press your other foot against the band to add resistance. Keeping both legs straightened out in front of you, slowly push your fractured foot away from the other foot. Then, go back to the starting position. Do this 8 to 12 times.
Treatment For Foot Fracture in Southwest Ohio
Recovering from a foot fracture may take some time. Fortunately, with the help of physical therapy exercises, you can improve your chances of a fast and effective recovery.
At Cincinnati Foot & Ankle Care, we have state-of-the-art treatment methods optimized for many types of foot injuries, including fractures. We want to help relieve your foot pain, so you can get back on your feet and move freely.
To get in touch with us call one of our locations near you or use this online form to request an appointment. Our team is committed to helping you heal and move pain-free. Get a step closer to recovery by booking an appointment today!
