zig
0

Notifications

  • You're all caught up!

List of Specific Home Exercises to Do After a Broken Fibula

by
author image Crystal Welch
Crystal Welch has a 30-year writing history. Her more than 2,000 published works have been included in the health and fitness-related Wellness Directory, Earthdance Press and Higher Source. She is an award-winning writer who teaches whole foods cooking and has written a cookbook series. She operates an HON-code-certified health-related blog with more than 95,000 readers. Welch has a B.B.A. from Eastern Michigan University.
List of Specific Home Exercises to Do After a Broken Fibula
A trainer is showing a woman how to stretch her ankles. Photo Credit Wavebreakmedia/iStock/Getty Images

Your fibula is the smallest of three bones that make up your ankle. A broken fibula occurs for a variety of reasons, including twisting, tripping, trauma or falls. Specific home exercises to do after a broken fibula concentrate on restoring stability, flexibility and strength to your ankle. Since all injuries differ, consult with your doctor before starting new exercises.

Downward Pushes

Isometric maneuvers can help strengthen your ankle muscles without placing stress or weight on the joint. Isometrics involve strengthening muscles without joint movement. Gently strengthening your ankle muscles also provides more support for your ankle joint. Plantarflexion is one helpful exercise. Sit upright in a firm chair or on the sofa with both feet firmly on the floor. Place your injured foot on top of your uninjured foot. Gently press your injured foot down onto your healthy foot until you feel tension. Hold this tension for 10 seconds. Release and relax for 10 seconds. Repeat10 times.

You Might Also Like

Towel Pulls

Stretching your supporting calf muscles plays a key role in restoring your ankle flexibility and range of motion as you recover from a broken fibula. Sit upright in a firm chair. Place your injured foot in the center of a towel. Grab a hold of the towel with both hands. Gently pull on the towel until you feel a stretch in your calf area. Hold this stretch for 15 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat this exercise 10 times.

Ankle Flexion

Dorsiflexion maneuvers involve flexing your ankle joint to help restore the range of motion. Start doing some toe raises by sitting upright in a firm chair. Place both feet firmly on the floor. Gently lift the toes and forefoot of your injured foot until you feel a mild stretch in your ankle area. Keep your heel on the floor. Hold this position for 10 seconds. Slowly return to the original position. Relax for 10 seconds. Repeat 15 times.

Table Leg Pushes

Strengthen the outside of your ankle area to better support your ankle without placing any pressure on your joint. Start doing some gentle ankle strengthening maneuvers by using table legs as an exercise tool. Stand and place the outside of your injured foot against a firm table leg. Gently press your injured foot into the table leg. Hold this tension for 10 seconds. Release the tension and relax for 10 seconds. Repeat this exercise 10 times.

Related Searches

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media