Heel bones, medically known as the calcaneus, commonly fracture due to high-energy collisions such as motor vehicle accidents or falls. The injury severity depends upon the amount of force placed upon the heel. Restoring the normal heel anatomy plays a key role during therapy for a heel bone fracture. Therapy helps strengthen, align and improve range of motion of your foot and ankle in order to return you to a healthy functioning level. Consult with your doctor first since not all therapy may work for you.
Reduces Swelling
Early stages of therapy for a heel bone fracture need to include some gentle maneuvers that concentrate on increasing range of motion. Early mobility can help improve circulation to the area and speed up the recuperation process. Start by doing some ankle pumps to reduce ankle and lower leg swelling. Lay on your back in bed or on the sofa. Fully extend your legs. Gently bend your injured ankle and bring the toes toward your body. Feel the stretch along the backside of your ankle. Hold this position for five seconds. Slowly return your ankle to the original position. Relax for 10 seconds. Slowly move your ankle and point your toes away from you. Hold this position for five seconds. Return to the original position. Repeat this exercise 10 times.
Utilizes Isometrics
Early stages of therapy for a heel bone fracture need to concentrate on gently increasing your muscle strength without moving your joint in order to provide better support to your ankle and heel area. Do some isometric maneuvers by sitting upright in a firm chair. Place both feet firmly on the floor. Lift your injured foot six inches from the floor. Tighten your injured lower leg and foot muscles. Hold this tension for eight seconds. When done correctly, you will feel your ankle, heel, foot and calf muscles tighten. Release the tension and relax for 10 seconds. Repeat this exercise 10 times.
Gently Flexes
Therapy for a heel bone fracture needs to gently increase your ankle's range of motion in order to restore overall mobility to your foot and heel area, and reduce your risks of further injury. Do some gentle ankle bends known as toe raises, or dorsiflexions. Sit upright in a firm chair and place both feet firmly on the floor. Gently raise the forefoot and heel of your injured foot from the floor as high as possible while bending your ankle. Keep your heel on the floor. Hold this position for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.
Utilizes Exercise Bands
Therapy for a heel bone fracture can combine flexibility and strengthening exercises into one maneuver by using resistance bands as exercise tools. Sit upright in a firm chair. Extend your injured leg in front of you and place your foot in the center of a resistance band. Grab a hold of each band end with a hand. While keeping your back straight, gently pull on the band until you feel a mild stretch along the backside of your ankle and calf area. Hold this stretch for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times. Start using the lowest resistance possible and gradually increase the band strength as your heel area becomes stronger and more flexible. You can also use a towel for this exercise instead of a resistance band.
References
- American Academy of Orthopaedic Surgeons: Calcaneus (Heel Bone) Fractures; American Academy of Orthopaedic Surgeons
- Hep2go.com: Toe Raises, Dorsiflexion
- Hep2go.com: Seated Calf Stretch, Gastroc
- American Academy of Orthopaedic Surgeons: Calcaneus (Heel Bone) Fractures; American Academy of Orthopaedic Surgeons: Total Knee Replacement Exercise Guide; American Academy of Orthopaedic Surgeons
