Participation in sports, exercise or a simple fall can lead to bruised bones in your feet. These bruises are known as contusions. They bruise the bone and create discoloration to your skin. Bone bruises are normally not serious and can be treated with rest, ice, compression and elevation. Exercises can be completed upon healing to help strengthen and restore function to your foot. Always consult your doctor if symptoms of a bone bruise persist.
Towel Stretch
A towel stretch can help increase strength and range of motion in your foot following a bone bruise. Sit on the floor with your affected leg extended fully in front of you. Roll a towel up long-ways and loop it around the ball of your foot. Grab one end of the towel in each hand. Slowly pull the towel in the direction of your body while keeping your knee straight. You should feet a stretch in the ball of your foot and in your lower leg. Hold this position for a count of 30 seconds. Relax and repeat. Complete one set of three repetitions.
Can Roll
This exercise can serve to ice and stretch your foot at the same time. Place a frozen juice can underneath your foot -- you should be barefoot. Roll the can back and forth from your heel to the ball of your foot. Complete this exercise for three to five minutes at a time. Completing this exercise first thing in the morning can help to reduce pain and swelling throughout the day.
Ankle Range of Motion
Working on the range of motion in your foot and ankle can help get you back to the activities you enjoy the fastest. Lie or sit with the leg of your affected foot fully extended -- your knee should be facing the ceiling. Slowly move your ankle from side-to-side, up and down and in complete circles clockwise and counterclockwise. Only move your foot and ankle during this exercise. Move your ankle in each direction 10 times. If you need to, use your hand to assist in completing this exercise.
Heel Raises
Heel raises can help to increase strength and stretch your foot muscles. Hold on to the back of a chair for balance. Your back should be straight and your feet should be on the ground -- shoulder width apart. Slowly rise up off of your heels and onto your toes and the balls of your feet. Raise your heels as far off of the ground as you comfortably can. Hold this position for five seconds. Lower your heels back to the ground and repeat. Complete one set of 10 repetitions. As your affected foot becomes stronger, repeat this exercise by standing only on your affected foot.
