Strengthening (Stress fracture of the foot)

The following guidelines are for information purposes only. We recommend seeking professional advice before beginning rehabilitation.

Exercises for the small muscles of the foot:

Static toe flexion

• With the feet flat on the floor, press the toes downwards into the floor.
• Do not allow them to curl, or the ankle to move whilst performing the exercise.
• Hold for the count of 3, repeat 10 times.
• Perform this exercise 3 times a day if possible.
• Progress the exercise by holding the contraction for longer.

Spreading the toes

• Place feet flat on the floor.
• Spread the toes as far as they will go and then return them together.
• Repeat this 10 times, rest and the perform a further 2 sets of 10 repetitions.
• Aim to repeat this exercise 3 times a day, as above.

Forefoot press

• Place the back half of a foot on a suitable book, and the forefoot on a set of weighing scales, ensuring the foot is horizontal as far as possible.
• Press down with the forefoot onto the scales to see who much force you generate.
• Repeat 10 times for each foot.
• Perform this exercises daily. It is an excellent way of seeing exactly how the strength of the foot is improving.

Toe lifting

• Place feet flat on the floor and try to lift each toe up in turn.
• Aim to keep the others flat on the floor - not easy, is it?
• Perform three sets of each toe.
• Try to perform this exercise twice a day - at leat once.

Pencil lifting

• Pick up a pencil in the toes.
• Hold for count of 6, repeat 10 times.
• Aim to perform this exercise 3 times a day.
• An alternative version of this is to repeatedly scrunch up a towel in the toes.

Functional strengthening exercises:

Walking on the toes

• Simply walk about on tip toe.
• Do not wear shoes but perform the exercise barefoot.
• Aim for 8 sets of 15 to 20 seconds with 20 seconds rest between.
• Complete the exercise 2 times a day. Progress by increasing the duration of the walks.

Walking on the heals

• As above but walk on the heals.
• Aim for 8 sets of 15 to 20 seconds with 20 seconds rest between.
• Complete the exercise 2 times a day. Progress by increasing the duration of the walks.

Walking on the inside of the feet

• As above but walk on the inside of the foot.
• Aim for 8 sets of 15 to 20 seconds with 20 seconds rest between.
• Complete the exercise 2 times a day. Progress by increasing the duration of the walks.

Walking on the outside of the feet

• As above but walk on the heals.
• Aim for 8 sets of 15 to 20 seconds with 20 seconds rest between.
• Complete the exercise 2 times a day. Progress by increasing the duration of the walks.