Toe wiggles
Curl the toes down, then spread them and pull them up, as far as the plaster allows.
- 10 times
- Every hour while awake
Home / Patient library / Exercise sheets / Sheet 79
Leg in plaster — and after it comes off
Foot & ankle · A broken bone in plaster
The plaster stays on for as long as we have written on your prescription. The later stages count from the day it comes off.
If your doctor wrote a different plan on your prescription, follow that instead of this page.
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While in plaster
If we gave you a straight-knee brace for a kneecap fracture instead of a plaster, follow the same stages from the day the brace comes off. For the first 2–3 days keep the leg raised, with the ankle above the level of the hip, to bring the swelling down. Keep moving the toes, and the knee and hip if the plaster leaves them free.
Weight bearing As written on your prescription. Walk on the plaster only if we have told you to, and only after it has fully hardened. Use the walker or crutches every time.
Quad sets
Sit with the leg straight. Press the back of the knee down and tighten the thigh.
- Hold 5 seconds
- 10 times
- 3 times a day
Should feel: The thigh muscle tightening Should not feel: Knee pain
Straight leg raise
Lie down, good knee bent. Keep the leg in plaster straight and lift it 20 cm.
- 10 times
- 3 times a day
Should feel: The thigh working Should not feel: The knee bending or back pain
Buttock squeeze
Lie on your back with the legs straight. Squeeze the buttocks together, hold, then relax.
- Hold 5 seconds
- 10 times
- 3 times a day
Should feel: The buttocks tightening Should not feel: Back pain
Lying hip slide out
Lie on your back, legs straight, toes pointing up. Slide the leg out to the side and back, keeping the knee straight.
- 10 times
- 3 times a day
Should feel: The side of the hip working Should not feel: The toes rolling outwards
Not yet Letting the leg hang down for long, walking on the plaster unless we have allowed it, getting it wet, or driving.
Move to the next stage only after we have seen you, and the X-ray if one was planned.
First 2 weeks after the plaster comes off
Get the ankle moving and walk normally again. If your plaster or brace was for the kneecap, the knee will be stiff: do the heel slides and sitting knee bend as well. Swelling by evening is normal and can last for some months; raise the leg when you rest. Carry on with the thigh and hip exercises.
Weight bearing As written on your prescription. Keep the stick or crutches until you walk without a limp.
Ankle pumps
Pump the feet up and down to keep the blood moving. If your plaster or brace is on the knee and leaves the ankle free, do this from the first day.
- 20 times
- Every hour while awake
Should feel: The calf working Should not feel: Calf pain or swelling — tell us
Ankle circles
Move the ankle slowly in circles both ways.
- 10 each way
- 3 times a day
Should feel: The ankle loosening Should not feel: Sharp pain
Towel calf stretch, sitting
Sit with the leg straight. Loop a towel round the ball of the foot and pull the toes towards you.
- Hold 30 seconds
- 3 times
- 3 times a day
Should feel: A stretch in the calf Should not feel: Sharp pain
Sitting heel and toe raises
Sit with both feet flat on the floor. Lift the heels, lower them, then lift the toes.
- 10 times
- 3 times a day
Should feel: The calf and the front of the shin working Should not feel: Sharp pain
Towel toe curls
Sit on a chair with the foot flat on a towel on the floor. Curl the toes to pull the towel towards you, then relax them. Keep the heel down.
- 10 times
- Daily
Should feel: The foot muscles working Should not feel: Cramp
Heel slides
For a kneecap plaster or brace. Lie on your back. Slowly slide the heel towards the buttock, bending the knee as far as is comfortable, then slide it back until the leg is straight.
- 10 times
- 3 times a day
Should feel: A stretch at the front of the knee Should not feel: Sharp pain at the kneecap
Sitting knee bend
For a kneecap plaster or brace. Sit on a firm chair with the foot on the floor. Slide the foot back under the chair to bend the knee, hold, then straighten the leg out in front.
- 10 times
- 3 times a day
Should feel: The knee bending further each day Should not feel: Sharp pain at the kneecap
Not yet Running, jumping, or standing on tiptoe on this leg alone.
Move to the next stage only after we have seen you, and the X-ray if one was planned.
2 to 6 weeks after the plaster comes off
Walk without a limp; build calf strength and balance. Carry on with the earlier exercises.
Weight bearing Full, unless we have told you otherwise.
Calf raises
Rise onto both toes and lower under control.
- 15 times
- Daily
Should feel: The calf working Should not feel: Sharp pain
Calf stretch, knee straight
Hands on a wall, back leg straight, heel down.
- Hold 30 seconds
- 3 times
Should feel: A stretch in the upper calf Should not feel: Pain in the heel
Calf stretch, knee bent
The same position but bend the back knee slightly.
- Hold 30 seconds
- 3 times
Should feel: A stretch lower down Should not feel: Sharp pain
Single-leg balance
Stand on one leg beside a worktop. Balance prevents falls, and preventing falls prevents fractures.
- 30 seconds
- 3 times a day
Should feel: Working to stay steady Should not feel: Losing balance — hold on
Heel-to-toe walking
Walk heel to toe along a line, beside a support.
- 10 steps
- Daily
Should feel: Steadier walking Should not feel: Wobbling — use the wall
Band ankle strengthening
Sit with the leg straight. Loop an exercise band round the foot and hold the ends, or tie them to a table leg. Push the foot down against the band, then pull it up, then turn the sole in, then turn it out. Return slowly each time.
- 10 times each way
- Once a day
Should feel: The muscles round the ankle and shin working Should not feel: Sharp pain in the ankle
Static cycling
Set the seat high, so the knee is almost straight at the bottom. Pedal gently with little resistance.
- 10 minutes
- Daily
Should feel: The knee and ankle moving freely Should not feel: Pain in the knee or ankle
Step-up
Hold a rail. Step up onto a low step with the injured leg, then step down with the other leg.
- 10 times
- Daily
Should feel: The thigh working Should not feel: The knee falling inwards, or pain at the kneecap
Not yet Running, jumping or sport, until we clear you.
Looking after the plaster
- A plaster takes up to 2 days to harden fully. Until then, rest it on a pillow, do not press or knock it, and do not put weight on it.
- Keep it dry. For a bath, cover it with two plastic bags taped at the top, and still keep it out of the water.
- Never push anything inside to scratch, and do not pull out the padding or trim the edges.
- No oil, powder or cream under the plaster. For itching, blow cool air inside with a fan or a hair dryer on the cold setting.
- Do not cut or remove the plaster yourself. We remove it in the clinic.
Preventing a clot in the leg
- A leg in plaster can develop a blood clot. Moving the toes, knee and hip often, and drinking enough water, help prevent it.
- If we have prescribed injections or tablets to thin the blood, take every dose until we tell you to stop.
- Tell us if you or a close relative has had a clot before, if you take hormone tablets, or if you might be pregnant.
When the plaster comes off
- The skin will be dry and flaky. Wash it gently with soap and lukewarm water, pat it dry and put on a plain moisturiser. Do not scrub or pick at it.
- The leg will feel stiff, weak and thinner for a few weeks. This is normal and improves with the exercises.
- Some swelling, aching and stiffness, worse by evening or in cold weather, can last for some months.
Stop and telephone us if
- Sudden breathlessness or chest pain — go to the nearest hospital
- Pain that keeps getting worse despite the painkillers, or is much worse when you move the toes — go to the nearest hospital
- The toes become numb, tingling, cold, pale or blue — go to the nearest hospital
- You cannot move the toes — go to the nearest hospital
- The toes or foot stay very swollen even with the leg raised — go to the nearest hospital
- The calf or thigh becomes swollen, tight or painful — come the same day
- The plaster feels too tight — go to the nearest hospital. If it rubs or burns in one spot, come the same day
- The plaster is cracked, soft, wet or loose, or something has fallen inside it
- A bad smell or discharge from under the plaster, or fever
Ready when you are.
Call either clinic during consulting hours, or send a WhatsApp message any time.