As the name suggests stress fracture is the result of putting too much pressure on the bone. It generally occurs due to the overuse of a particular bone.
However, sometimes diseases like osteoporosis also give rise to this issue. In the initial stages, they are like bruises that later on become tiny cracks in the bone.
But does this tiny crack pose any threat? A stress fracture is a serious health condition that demands immediate medical attention.
In the opinion of an Orthopedic Specialist in Patna, if this is left untreated, it may give rise to chronic conditions.
You should immediately run to a doctor to know how to heal stress fractures faster. Some exercises can also help boost recovery from stress fracture injury. This is why in this blog we are going to discuss some stress fracture recovery exercises.
Stress Fracture Recovery Exercises
Stress fractures can happen to any bone in the body, but mostly it affects the foot and lower leg. These fractures in the leg, known as metatarsal fractures are very common.
This is why we will be focusing on the exercises that are helpful in metatarsal stress fracture rehab:
#1. Gastrocnemius/Calf Stretch
Calf stretches are one of the most useful Metatarsal fracture exercises. To perform this exercise you have to stand next to the wall or something you can hold on to.
It will help you maintain balance during the exercises. After that, you need to follow these steps:
Step 1. Stand facing the wall or the object you are holding and take one step forward.
Step 2. Now lift the toes into the air by keeping the heel of your foot on the floor.
Step 3. Lift the toes until you feel stretched in your calves.
Perform this exercise for at least 30 to 40 seconds.
#2. Soleus/deep calf stretch
Deep calf stretch is another activity that is used in stress fracture physical therapy. To perform this exercise you will also need something to hold on to. Also, you need to follow these steps:
Step 1. Keep your feet and shoulders apart while standing.
Step 2. Now take your affected leg behind the other leg and bend.
Step 3. Try to lower yourself as much as you can, while keeping the entire foot on the floor.
This will make you feel a deep stretch in the back of your calf. For better results try to perform this exercise for at least 30 to 40 seconds.
#3. Ankle Range of Motion
If you were looking for exercise for a stress fracture in your foot then ankle range of motion is going to be very beneficial for you. As its name suggests it helps in maintaining the range of motion and mobility within your foot.
Step 1. It’s very easy to perform this exercise as it can be done while sitting or lying on the bed or sofa.
Step 2. Remember to keep your legs hanging off the edge.
Step 3. Now just move your legs back and forth by pointing your toes upward.
Step 4. Stop the movement if you feel any pain.
Complete 10 to 20 repetitions of this exercise to see faster results. You can also make it harder by writing an alphabet through your ankle in the air.
#4. Toe scrunches
Most people wonder “What exercises can I do with a tibial stress fracture”. If you are also one of them then you must opt for toe scrunches. Follow these steps to perform this exercise:
Step 1. Place a hand towel on the ground and then put your affected foot on it.
Step 2. Now use your toe to grab the towel and then curl your toes to crinkle the towel.
Step 3. Try to grab as many towels as you can for better results.
Do at least 10 repetitions at least 3 times a day. Also, remember to perform this exercise on a flat and smooth surface.
So these are some stress fracture recovery exercises for legs. They will help you get back to your normal life with a fully recovered bone. However, keep in mind that a stress fracture can come back.
According to data, 60% of people are affected by stress fractures twice because of improper recovery. So, don’t rely solely on exercise and get professional treatment.
For that, you can see Dr. Ramakant Kumar, who is a top orthopedic doctor in Patna. This committed ortho expert will diagnose your issue thoroughly and then give you personalized treatment.
Combining his treatment with the above-mentioned exercise can do wonders for your leg.
What Exercises Can I Do For Stress Fracture?
Stress fractures can happen to anyone. They are tiny cracks in the bone that occur due to repetitive use. It affects any bone in the body but the leg bones are more prone to it.
This is why in his blog we have provided you with some stress fracture recovery exercises for legs. If you have any further queries like, when can I exercise after the metatarsal fracture you must get in touch with Dr. Ramakant Kumar.
He is one of the best doctors in Patna for orthoptics. This committed surgeon loves to educate his patients about the issue and treatment.
So if your mind is filled with queries like “Can I cycle with a stress fracture in my foot” then book an online appointment with him.