A hairline fracture, also known as a stress fracture, is a crack or fissure in the surface of the bone. These types of fractures may not require a cast, or the doctor may prescribe a walking cast so that there is less risk of muscle atrophy or loss of range of motion. However, you still can experience weakness once the fracture has healed and should do therapeutic exercises to strengthen and return full range of motion to the joint. Consult your physician before exercising the ankle joint.
Calf Exercises
Step 1
Stand on the bottom step of a staircase or an aerobic step with your toes on the step and heels over the edge. If you do not have access to stairs or have trouble with balance, sit in a straight-backed chair with your knees at a 90-degree angle.
Step 2
Lift your heels as high as possible, so you are standing on your toes. If you are seated in a chair, press your hands into your thighs while lifting your heels off the floor. Hold for 10 seconds and slowly return to the start position.
Step 3
Lower your heels toward the floor, or the step below, in a slow and controlled motion. If you are sitting in a chair, lift your toes off the floor as high as possible. Hold for 10 seconds and return to the start position. Repeat each exercise 10 times.
Resisted Alphabet
Step 1
Sit on the floor with your legs outstretched. Wrap an exercise band around the ball of your foot.
Step 2
Pull the exercise band taut with your hands and trace the capital letters of the alphabet with your foot. Draw the letters as large as possible and move your foot in a slow, controlled motion to engage all of the muscles in your ankle.
Step 3
Rest for 10 seconds after completing one set, then repeat the alphabet again backward. Do a total of five repetitions three times per day or as directed by your physical therapist or doctor.
Things You'll Need
- Aerobic step, optional
- Straight-backed chair
- Resistance bands
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