If you have broken your foot, you are in good company. Physioroom calls metatarsal fracture, or broken foot bones, "the most common traumatic foot injuries." Some of the most famous athletes in the world have suffered this painful injury -- including David Beckham -- and recovered well through excellent medical care and physical therapy.
Benefits
Therapeutic exercises increase flexibility of the joints, muscles and tendons that have gone unused since the fracture. Therapy also increases circulation which reduces inflammation and speeds recovery. Exercises also address problems with your gait or the way you stand which led to the original metatarsal stress fracture.
After the Fracture
Avoid bearing your full weight on the foot for at least four weeks after fracturing your foot. Do not exercise your foot unless a doctor or physical therapist instructs you to do otherwise. Wear an elastic bandage or walking boot to immobilize your foot and use a walking stick or cane to help reduce weight bearing on the affected foot.
Advance as Tolerated
Begin exercising your foot about four weeks after metatarsal fracture or as suggested by your doctor, to slowly regain motion and strength in your foot. You may have to wait up to 20 weeks if you suffered a severe fracture, according to AAFP. Begin exercises gently, especially in the earliest stages of therapy. Pain indicates you are exercising too vigorously, warning you to stop. Advance to more vigorous workouts slowly, as your foot tolerates. Step into a whirlpool for a few minutes to relax your foot muscles before beginning exercise to reduce pain and stiffness. Apply ice to your foot after exercise to prevent or reduce swelling.
Exercising Your Foot
Remove any soft casts or ace bandages as directed or as necessary. Sit on the edge of the bed or in a chair and extend your leg with the injured foot. Using your big toe, draw the letters of the alphabet in the air. Hold your knee stiff and move your ankle and foot to create each letter. Stop immediately if you experience pain.
Exercising the Rest
Your calf, ankle and leg have grown weaker since your injury. Perform exercises to strengthen muscles, joints and tendons while increasing circulation. Sit on a bed. Keeping the knee of the injured limb straight, flex your foot so your toes point back toward your head. This stretches your calf muscles. Engage in other exercises for your legs and lower body to improve therapeutic circulation to your fractured metatarsal. Ride a bike or elliptical trainer while wearing a supportive boot. Walking and eventually running in a swimming pool, while wearing a buoyancy belt, will strengthen your foot and calf about eight weeks after suffering your injury. Return to full activity, including twisting and pivoting on the foot, after eight to 10 weeks.
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