REHABILITATION EXERCISES FOR FRACTURED TIBIA

& FIBULA by MEP

Broken leg exercises can begin while your lower leg is still
in a cast. Exercises such as straight leg raises and knee
bending and straightening keep your hip and knee joints
loose and help maintain some leg strength as your bone
heals.

1.STRAIGHT LEG RAISES SLR)

Straight leg raises strengthen the muscles around your hip
and knee.

HOW TO DO IT: Lying on your back, bend your uninjured

knee and place your foot on the ground. Straighten your
knee on the injured side and lift the leg toward the ceiling
— to the height of the bent knee. Slowly lower the leg.
Repeat 10 times, working up to three sets in a row.

2.ANKLE RANGE OF MOTION

Active range-of-motion exercises of the ankle to reduce

stiffness begin after your cast is removed. Active
movement also helps to decrease swelling. Perform
exercises two to three times per day.
HOW TO DO IT: Sit in a chair or on the edge of a table
with your leg off the ground. Perform ankle circles both
clockwise and counterclockwise, 10 times each direction.

Point your toes down to the ground; then stretch them

toward the ceiling, 10 times. Draw the alphabet in the air
with your big toe, moving your ankle as far as possible in
each direction, without pain.

3.PASSIVE STRETCHING EXERCISES

Passive range-of-motion exercises are often first
performed by your therapist, then can be taught to you as
part of your home exercise program.

HOW TO DO IT: Sit with your leg straight out in front of

you. Loop a towel or belt around the ball of your foot and
hold one end in each hand. Gently pull the towel to stretch
your toes toward your head. Stop when you feel a pulling
sensation in the back of your calf. Hold for 20 to 30
seconds; then relax.

Repeat three times. Do not stretch to the point of pain —

this can cause further damage to your healing bone.

4.STRENGTHEN YOUR ANKLES EXERCISES

Strengthening exercises for your ankle begin in a seated,
or non-weight-bearing, position. A resistance band can be
added to range-of-motion activities to strengthen your
muscles, as part of your tibia fracture physiotherapy
exercises.

HOW TO DO IT: Sit with your leg out straight. Loop the
resistance band around the ball of your foot. Hold the ends
of the band in one hand, or tie it to a secure object, such
as a table leg.

Adjust the band as needed to perform resistance exercises

in four directions — pointing your toes down, pulling your
foot up toward your head, turning your foot inward and
rotating your foot outward. Repeat 10 times in each
direction, working up to three sets in a row. As the exercise
becomes easier, use a band with increased resistance.

5.TRAIN YOUR TOES

Toe-strengthening exercises help improve walking after a
broken tibia or fibula by targeting the smaller muscles in
your foot.

HOW TO DO IT: Sit in a chair with your feet on the ground.

Place marbles on the ground next to your feet. Using your
toes to grab a marble, lift them individually and place them
in a cup. Repeat this activity for several minutes.

Alternatively, lay a towel flat on the ground and scrunch it

up with your toes. Next, with your foot flat on the ground,
lift your toes and hold for two to three seconds. Relax and
repeat 10 times.