Stress fractures of the foot are small cracks in the bones, the most common of which are in the second and third metatarsal bones of the toes. These injuries occur from overuse of the muscles of the feet. Tired muscles no longer can keep the stress off the bones the excess stress causes cracks. When your doctor gives you the go-ahead and you can perform the exercises without pain, you can start rehab exercises.
Mobility Exercises
Treatment for a stress fracture includes mobility exercises. These exercises promote flexibility and range of motion in the foot and lower leg. Ankle circles are an example of a rehabilitation exercise for a stress fracture. Ankle circles should not be painful to do, just as other rehabilitative exercises should be pain-free. Your physiotherapist may recommend a different exercise for you, but ankle circles are common. Simply circle your ankle in each direction an equal number of times. You can hang your heel over the edge of a bed to do this exercise comfortably without having to get up or hold up your leg.
Toe Strengthening Exercises
The small muscles of the feet that stabilize and move the toes need strength just as much as the big muscles in the thighs do so that you can walk, run and jump. Toe strengthening exercises are part of a rehabilitation program because strengthening these muscles speeds recovery. Toe lifting is an example of a difficult exercise to strengthen the toes. It works the toes individually so you can be sure they are all strong, or will get strong. Start with your foot flat on the floor and then try to lift each toe one at a time without moving your ankle.
Lower Leg Strengthening Exercises
Lower leg strengthening exercises rehabilitate the muscles that control your ankle so that you can again perform functional activities such as walking and rising onto your toes. These strengthening exercises, like the toe exercises, should not be painful. Heel walking is an example of a lower leg rehabilitation exercise for a stress fracture. Simply walk around just on your heels with the balls of your feet in the air. Lifting your toes causes ankle dorsiflexion, which uses the tibialis anterior muscle on the front of the lower leg.
Cardio
Running and other high impact activities can cause stress fractures, but non-impact and low-impact forms of exercise such as swimming, cycling and water running assist recovery. You should alternate forms of cardio so you put less stress on the same parts of your foot and ankle. Increase your speed and exercise time gradually. Your doctor or physical therapist may recommend that you rest at least one day for every day you exercise. Make sure that you fully understand what their recommendations are before starting to exercise.
References
- American Academy of Orthopaedic Surgeons: Stress Fractures of the Foot and Ankle
- SportsInjuryClinic.net: Rehabilitation (Stress Fracture of the Foot)
- SportsInjuryClinic.net: Strengthening (Stress Fracture of the Foot)
- PysioAdvisor.com: Stress Fracture of the Medial Malleolus
- ExRx.net: Tibialis Anterior
