The lower leg contains two bones: the tibia and fibula. The fibula is the smallest of the two and located in the outer part of lower leg. It connects the shin to the foot, transfers and distributes body weight to the ankle, and also forms a joint with the tibia and talus. A fibula fracture is not uncommon and it typically caused by direct impact to the bone, overuse or repetitive activities, and weight bearing activities that apply compressive stress to the bone. Physical therapy is an important part of the rehabilitation process. Your physician or physical therapist will recommend some exercises to restore flexibility and range of motion in the ankle and maintain muscle mass and strength in the lower leg.
Ankle Exercise
After the fracture heals or you can move your lower leg without pain, perform ankle exercises that target the joint the fibula forms in the talus, or ankle, and restore flexibility and range of motion in the ankles. Sit on a bench or floor and extend your injured leg directly ahead. Begin to move the ankle of your injured leg up and down. Next, move your ankle from side to side. As your continue to regain mobility in the ankles, progress to circular motions with the ankles. Perform counter clockwise and clockwise movements with the ankle. Perform one set of 10 repetitions of these movements, once daily to restore to stretch the muscles, tendons and ligaments in the lower leg and ankle.
Gastrocnemius Stretch
Stretching exercises should be initiated as soon as possible in the rehabilitation process. Stretching the muscles and tendons in the lower legs is important in reducing the tractional force applied to the fibula. Enter the starting position by kneeling. Sit on the heel of your legs, bring both hands behind you and place them on the floor. While keeping the heel of your back leg firmly on the ground, begin to gently push forward. You should feel a gentle stretch in your calf muscles. Hold this stretch for 10 seconds and repeat three times. Perform one set of three repetitions, three times a day.
Seated Wobble Balance Board Exercises
This exercises stretches the ligaments, tendons and joints in the ankle, promoting flexibility and range of motion. You will need a wobble balance board to perform this exercise. Sit in a chair and place both feet on a wobble board. Move your feet forward and backward and perform sideways movement. As you progress and continue in your rehabilitation program, perform circular movement, including inversion and eversion. Perform one set of 10 repetitions, once daily.
Soleus Stretch
Stand in front of a wall and place both hands flat against the wall. Bring the injured leg behind you and bend both knees. Tilt forward and move your body weight onto your toes while ensuring that the heels of your feet remain flat on the ground. Continue this forward lean until you feel a stretch in your calf muscles Hold this position for 30 seconds and relax. Perform one set of 10 repetitions, once daily to stretch to muscles in the lower leg and prevent any further injury.
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