Strengthening exercises (Stress fracture of the lower leg)

The following sports massage guide is intended for information purposes only. We recommend seeking professional advice before attempting any rehabilitation.

Static eversion

These exercises will specifically strengthen the muscles that stop the ankle from being turned over (inverted). The first one is static, meaning that the joint does not actually move during the exercise. Simply place the outside of the foot against a wall or even both feet between the legs of a chair and press the outside of the foot as hard as you can against the resistance. Hold for 5 seconds, rest for 3 seconds and repeat until you feel it working.

Static inversion

This the the reverse of the exercise above. Simply place the feet on the outside of the chair and turn the ankles inwards against the resistance of the chair.

Hold for 5 seconds and repeat until the muscles on the inside of the leg feel worked. Do not over do it though. Better to do fewer with this one rather than too much.

Calf raise

This exercise will strengthen the calf muscles (Gastrocnemius and Soleus). Rise up and down on the toes in a smooth movement. You should be able to progress quite quickly with this one but aim for 3 sets of 10 and build up steadily, a few each day.

Proprioception exercise

The body has sensors all around it which give feeback on movement and position of limbs. If the lower leg is damaged then these sensors or proprioceptors may become damaged also.

The results in a loss of coordination and control of the foot making it more prone to injury such as ankle sprains.

Simply by trying to balance on one leg with the eyes closed can improve the proprioception and restore coordination to the limb. Aim for 2 minutes without wobbling over on both legs.