Regardless of location, a broken bone can be very uncomfortable and painful. Most broken bones are placed in a cast to stabilize them in the proper position while they heal. A broken toe may not require a cast, but it is still important to stabilize it and not place too much weight on it. This makes exercising a challenge, but there are certain exercises you can do with a broken toe.
Calf Raises
Calf raises, sometimes referred to as heel raises, are an appropriate exercise to perform with a broken toe. Start by standing with your feet shoulder-width apart and leaning against a chair or counter for balance. Slowly lift your heels and balance your weight on your toes. Hold for five seconds and lower yourself back onto your heels. Repeat this 10 times and perform three sets of 10. If you experience pain in your toes before you reach five seconds, lower your heels back down. Repeat the exercise daily, and over time work up to holding for five seconds.
Biking
Exercises that place minimal weight on the toes are ideal while the toe is healing. Biking can be a good option depending on your level of comfort. Wear a shoe with proper support that is comfortable and fitted but not tight. Wearing socks can reduce irritation of your foot and helps to keep the toes stable. Focus any contact of your foot on the ball of the foot, not on the toes. Start with 15 to 20 minutes and increase the duration over time.
Swimming
Swimming is another good option while you are treating a broken toe because it places no weight on the toes. The water provides natural resistance that allows you to strengthen your muscles and put forth substantial effort without causing pain or further injury. Swim as long as it is comfortable for you, but avoid diving.
Abdominal Exercises
If you are not able to bear weight on your toe while it is healing, this is a good time to focus on strengthening your core. For example, performing situps does not require much use of the feet or toes. Start by lying flat on your back and bend your knees, leaving your feet flat on the floor. Bend at the waist and bring your torso up to touch your knees. If you need to use your feet for stabilization, focus the weight on your heels instead of your toes.
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