An ankle fracture can occur as the result of tripping, falling, twisting your ankle, a direct collision during sports or as the result of the impact of a car accident. Ankle fractures often mean spending time in a cast, possibly for as long as six weeks. During this time, you may not be able to place weight on your foot. As a result, you may develop weakness in the ball of your foot. Exercises can help strengthen the ball of your foot after an ankle fracture.
Step 1
Perform a plantar fascia stretch. The plantar fascia is the thick band of tissue that runs along the bottom of your foot. Wearing tennis shoes, stand with the ball of your affected foot against a wall. Your heel should be touching the ground. Lean forward at your hips until you feel a stretch along the bottom of your foot. Hold this position for five seconds. Relax and repeat 10 times.
Step 2
Complete a pencil lift. Sit down in a chair and place a pencil on the ground in front of your affected foot. Squeeze the pencil between your toes and the ball of your foot to lift the pencil off of the ground. Hold the pencil off of the ground for a count of six. Drop the pencil back to the floor and repeat 10 times.
Step 3
Stretch your toes. Stand up straight with your feet positioned flat on the floor. Gently press downward on the ball of your foot and your toes. Keep your toes straight. Hold this position for a count of three. Relax and repeat 10 times.
Step 4
Complete heel raises. Heel raises can straighten your toes, calve muscles and your forefoot. Stand up straight with your feet positioned shoulder-width apart. Slowly raise up off of your heels. Continue raising up until you are only standing on your toes. You"ll feel a stretch in the back of your lower leg. Hold this position for 10 seconds. Relax and repeat 10 times.
Step 5
Perform toe spreads. Toe spreads can help to strengthen your feet. Sit down with your feet flat on the ground. Gently spread your toes apart as far as possible. Return them to the starting position and repeat 10 times.
Tips and Warnings
- For maximal results, repeat each exercise three times per day.
- Never complete foot exercises without the permission of your doctor. Your doctor may also recommend physical therapy to help strengthen your foot following an ankle fracture.
