Exercises to imitate | Metatarsal fracture – pain afterwards

Exercises to imitate

To speed up the healing process of a metatarsal fracture, there are many small exercises that aim to strengthen the muscles and give the foot more strength and stability. However, the exercises may only be performed after removal of the immobilization bandage and after consultation with the treating physicians. Strengthening the musculature Sit on a chair and place your feet on the floor.

Now spread your toes as far as possible, hold them for 10 seconds and let them relax again. Repeat 10-15 times. Sit on a chair and try to pick up a pencil or a sheet of papyrus from the floor, hold it for 5 seconds and release it again.

5-10 repetitions. Mobilization and strengthening of muscles Stand on the damaged leg and bend the other leg in the air. Press up on tiptoe and keep balance for 15 seconds.

Repeat 2-3 times, pausing briefly between each pass. Strengthen the muscles of the back of the leg on a straight surface. Legs are angled.

Now push up towards the ceiling with buttocks and hips, forming a kind of bridge. From this position lift the heels off the floor and stand on tiptoe. Hold briefly and then slowly lower again.

.10-15 repetitions.

  1. Strengthening the muscles Sit on a chair and place your feet on the floor. Now spread your toes as far as possible, hold them for 10 seconds and let them relax again.

    Repeat 10-15 times.

  2. Strengthening the muscles Sit on a chair and then try to pick up a pencil or a sheet of papyrus from the floor with your toes, hold it for 5 seconds and let go. Repeat 5-10 times.
  3. Mobilisation and strengthening of the muscles Stand on the damaged leg and bend the other leg in the air. Press up on your tiptoes and keep your balance for 15 seconds.

    Repeat 2-3 times, pausing briefly between each pass.

  4. Strengthen the muscles of the back of the back on a straight surface. The legs are angled. Now push up with buttocks and hips towards the ceiling, forming a kind of bridge.

    From this position lift the heels off the floor and stand on tiptoe. Hold briefly and then slowly lower again. 10-15 repetitions.

Read next article in this series:

All articles in this series:

  1. Metatarsal fracture – pain afterwards
  2. What is the right load for the foot?
  3. When can the foot be loaded again?
  4. Relief shoe/rail
  5. Exercises to imitate
  6. Therapy for a metatarsal fracture