Metatarsal Fracture: Rehab Exercises

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Introduction

Here are some examples of exercises for you to try. The exercises may be suggested for a condition or for rehabilitation. Start each exercise slowly. Ease off the exercises if you start to have pain.

You will be told when to start these exercises and which ones will work best for you.

How to do the exercises

Calf stretch (back knee straight)

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slide 1 of 7, Calf stretch (back knee straight),
  1. Stand facing a wall with your hands on the wall. You can also do this with your hands on the back of a chair, a counter, or a tree.
  2. Put one leg about a step behind your other leg, with your toes pointing forward.
  3. Keeping your back leg straight and your back heel on the floor, bend your front knee and gently bring your hip and chest toward the wall until you feel a stretch in the calf of your back leg.
  4. Hold the stretch for 15 to 30 seconds.
  5. Repeat 2 to 4 times for each leg.

Calf stretch (both knees bent)

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slide 2 of 7, Calf stretch (both knees bent),
  1. Stand facing a wall with your hands on the wall. You can also do this with your hands on the back of a chair, a counter, or a tree.
  2. Put one leg about a step behind your other leg, with your toes pointing forward.
  3. Keeping both heels on the floor, bend both knees. Then gently bring your hip and chest toward the wall until you feel a stretch in the calf of your back leg.
  4. Hold the stretch for 15 to 30 seconds.
  5. Repeat 2 to 4 times for each leg.

Marble pickups

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slide 3 of 7, Marble pickups,
  1. Put some marbles, dice, or small smooth rocks on the floor next to a cup.
  2. Sit in a chair, and use the toes of your affected foot to lift up one item from the floor. Then try to put the item in the cup.
  3. Repeat 8 to 12 times.
  4. It's a good idea to repeat these steps with your other foot.

Towel scrunch

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slide 4 of 7, Towel scrunch,
  1. Sit in a chair, and place your affected foot on a towel on a hard floor (not a floor with carpet).
  2. Scrunch the towel toward you with your toes. Then use your toes to push the towel back into place.
  3. Repeat 8 to 12 times.
  4. It's a good idea to repeat these steps with your other foot.

Make this exercise more challenging by placing a weighted object, such as a soup can, on the other end of the towel.

Ankle swivel on a towel

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slide 5 of 7, Ankle swivel on a towel,
  1. Sit in a chair or stand, and place both feet on a towel on a hard floor (not a floor with carpet).
  2. Swivel your feet from side to side to slide the towel. First slide your toes, then your heels, as you move the towel with your feet. Then change direction and swivel your feet from side to side to slide the towel back to the starting position.
  3. Repeat 8 to 12 times.

Resisted ankle inversion

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slide 6 of 7, Resisted ankle inversion,
  1. Sit on the floor with your legs straight out in front of you. Cross your good leg over your affected leg.
  2. Hold both ends of an exercise band in one hand and loop the band around the inside of your affected foot. Then press your other foot against the band.
  3. Keeping your legs crossed, slowly push your affected foot against the band so that foot moves away from your other foot. Then slowly relax.
  4. Repeat 8 to 12 times.
  5. It's a good idea to repeat these steps with your other leg.

Resisted ankle eversion

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slide 7 of 7, Resisted ankle eversion,
  1. Sit on the floor with your legs straight.
  2. Hold both ends of an exercise band in one hand and loop the band around the outside of your affected foot. Then press your other foot against the band.
  3. Keeping your leg straight, slowly push your affected foot outward against the band and away from your other foot without letting your leg rotate. Then slowly relax.
  4. Repeat 8 to 12 times.
  5. It's a good idea to repeat these steps with your other foot.

Follow-up care is a key part of your treatment and safety. Be sure to make and go to all appointments, and call your doctor if you are having problems. It's also a good idea to know your test results and keep a list of the medicines you take.

The Health Encyclopedia contains general health information. Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. For a list of covered benefits, please refer to your Evidence of Coverage or Summary Plan Description. For recommended treatments, please consult with your health care provider.