The fibula fracture or runner’s fracture is one of the most common and painful that exists, since when this bone located in the leg breaks, the discomfort felt when placing the foot on the ground or trying to walk is extremely acute. Therefore, most people who are affected by this injury do nothing more than ask how long a fibula fracture takes to heal, and the truth is that this question has no fixed answer, since recovery depends on the person and how the fracture occurred, so it takes at least 30 days to get back on track.
However, it is important to remember that the recovery process from these injuries often suggests immobilization of the foot for a certain time and through a cast or splint, which implies that later it is necessary to perform physical therapy or exercises for the fibula fracture that allow you to fully regain mobility and walk without pain. In this FastlyHealarticle you can learn about the best exercises for this injury.
Table of Contents
Physiotherapy
Once the bone has healed, physical therapy is necessary to recover from the fibula fracture , as it allows the soft tissues that were compromised in the injury to recover while guided foot training helps build new muscle mass to achieve full recovery.
Usually, physical therapy for fibula fracture will be based on treating the ligaments and the characteristic stiffness caused by immobilization, reducing inflammation in the area, controlling pain, and restoring joint stability.
Exercise 1: thigh contraction or quadriceps isometrics
One of the most recommended fibula fracture exercises is to lie on your back on the bed, with both legs straight. The effort should be made by contracting the front of the thigh , as if you wanted to press your leg against the bed for 10 seconds. Afterwards, you should rest for 20 seconds and repeat the movement 20 times at least 3 times a day.
Exercise 2: leg raise
As in the previous exercise, you must lie on your back on the bed and begin to slowly and carefully raise the injured leg , keeping it straight and with the knee fully extended. The elevation should not exceed 30 centimeters from the bed. Once the leg is raised, the posture must be maintained for 10 seconds and after this time the leg is slowly lowered and the effort is rested.
Exercise 3: Quadriceps Strengthening
To carry out this exercise for the fibula fracture, you must lie on your back on the bed with both legs straight. Raise the injured leg in the same way as in the previous exercise, slowly and with the knee fully bent .
Then, keeping your leg elevated 12 inches off the bed, draw a letter “T” in the air three times, then slowly lower your leg to rest the effort.
Exercise 4: dorsiflexion and plantar
This exercise can be done even while watching TV. Lying on your back on the bed and with your legs stretched out, you have to start moving your foot towards your body , maintaining the position for 15 seconds and then relaxing the effort to rest.
Afterwards, you have to repeat the exercise but moving your foot in the opposite direction, as if you wanted to move your toes as far away from your body as possible. The position is also maintained for 15 seconds and the effort is relaxed.
Exercise 5: circular movements
Finally, another good exercise for the rehabilitation of fibula fracture is to lie on the bed on your back, with your legs and knees stretched out, begin to make circular movements with your foot to the right for 10 seconds, trying to cover turn completely when exerting. Then, rest and repeat with twisting movements to the left side.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Exercises for fibula fracture , we recommend that you enter our Bones, Joints and Muscles category .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.