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Stress fracture in the foot: rest and keeping fit

Foot & ankle · Stress fracture in the foot

How to use this sheet. A stress fracture is a crack from too much repeated load, and it heals when the load comes off. Wear the rigid-soled shoe or boot we advised whenever you are on your feet, use crutches if we gave you them, and walk only as much as daily life needs. If we have put you in a plaster, or told you to keep all weight off the foot, do only the lying exercises (2 to 5) until we tell you. Keep fit with exercise that does not pound the foot: the exercises here, arm and upper-body exercise done sitting down, and swimming if you can swim. Avoid: running, jumping, skipping, long walks, standing on tiptoe, and having the foot pressed or massaged, by a bone-setter or anyone else. Go back to running only after walking has been pain-free for some time and we agree, and build up slowly. Eat enough, with calcium foods such as milk and curd, and get some sunlight: 10 to 15 minutes daily, between 10 am and 2 pm.

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Static cycling

Static cycling

Set the seat high, so the knee is almost straight at the bottom. Wear the rigid shoe, put the middle of the foot on the pedal, not the ball of the foot, and pedal gently with little resistance. Start only once walking in the shoe is comfortable.

  • 10 minutes
  • Most days

Should feel: The legs working, with no pain in the foot Should not feel: Pain in the foot — stop and rest it

Straight leg raise

Straight leg raise

Lie down, one knee bent. Tighten the front of the other thigh, keep that knee straight and lift the leg to the height of the bent knee. Hold, then lower slowly.

  • 10 times
  • 3 times a day

Should feel: The thigh working Should not feel: The knee bending or back pain

Side-lying hip lift

Side-lying hip lift

Lie on your side with the lower knee bent for balance. Keep the top leg straight and lift it, then lower slowly. Turn over and repeat on the other side.

  • 15 times each side
  • Daily

Should feel: The side of the hip working Should not feel: Back pain

Clamshell

Clamshell

Lie on your side, knees bent. Lift the top knee, keeping the feet together and the hips still.

  • 15 times
  • Daily each side

Should feel: The side of the buttock working Should not feel: The hips rolling back

Core brace

Core brace

Lie on your back, knees bent. Tighten the tummy gently as if bracing for a poke. Keep breathing.

  • Hold 10 seconds
  • 10 times

Should feel: A firm, gentle tension Should not feel: Holding your breath

Ankle circles

Ankle circles

With the boot off, sitting or lying, move the ankle slowly in circles both ways. Skip this if you are in a plaster.

  • 10 each way
  • 4 times a day

Should feel: The ankle loosening Should not feel: Pain in the foot

Stop and telephone us if

  • Pain at night or at rest, or a lump in the foot
  • The pain started without any increase in walking, running or training
  • This is not your first stress fracture
  • Quick weight loss, or missed periods
  • You have had cancer in the past
  • The pain is getting worse, or you can no longer put weight on the foot

Ready when you are.

Call either clinic during consulting hours, or send a WhatsApp message any time.

Nallasopara West Virar East