Calcaneus fracture takes place when there is a break in the heel bone of our feet. This may sound easier, but honestly, the sufferings of calcaneus fracture know no bound. It even takes the walking ability from one person if not treated properly. However, with the advancement of medical science, you may not have to bury your dream. But you will also have to put some effort to get regain your normal ability.
That’s why some medical professionals suggest performing some exercises to boost up the healing process. Want to learn about them? In this article, we are going to discuss 5 calcaneus fracture recovery exercises that can help you to regain your lost youth again.
Forming the major joints of our feet, the calcaneus bone plays a great role in our daily movement. This bone is also responsible for transferring the weight from the ankle to the ground for which we can stand. So, it is needless to say how crucial this bone is for us. If you don’t take proper care and pay proper attention to the fracture, things can be worsened. Okay, now let’s have a look at the exercises that heal your fracture faster and bring you back on track again.
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5 Calcaneus Fracture Recovery Exercises
Your first and foremost step should be following the doctor’s suggestion. Based on the damage and the severity of your fracture, they will suggest what should be done and what should be avoided. That’s why before preparing this guide, we have consulted a doctor and selected the five best exercises for calcaneus fracture. These are the following.
Range of Motion
After the surgery, we will feel a great lack of mobility in your ankle area. So, first of all, you need to concentrate on regaining the lost mobility. In this motion exercise, you will have to pump your ankle slowly towards the back and forth. As we have just mentioned, the primary goal is to regain mobility; you need to perform mobility practices as much as you can. Make sure to avoid those movements that are painful for your feet. And always stay within the restrictions of your medical professional. Performing this exercise 10-20 times a day will be ideal.
In addition to the pumping method, you can also try drawing the alphabet with your feet. For this, use your big toe as a virtual pen and start drawing the alphabet on the floor. This attempt will enhance the motion practices, and both of these will increase the mobility in your fractured ankle. Don’t take your legs’ or hip’s help while doing this exercise.
Muscle Strengthening
For this exercise, you will have to lay a hand towel flat on the floor. It will be better if you select a slick and non-carpeted floor. Okay, now that you have spread the towel, use your toe to grab the towel off the floor. Performing this exercise only 3-10 times a day will help you to heal faster. Make sure to extend your toes as much as possible after each attempt.
Calf Stretch
Stand against a wall or any other counter. Now take one of your feet behind and then bend the front knee until you start to feel a gentle stretch. You must keep your back knee straight during the exercising time, maintaining an appropriate upright posture.
The Balancing Exercise
First of all, you will have to stand near a countertop and then stand on one foot. If needed, you can use your hand on the countertop. Make sure to maintain your balance with a proper upright position. Remember, if you select a softer surface, it will be more difficult for you to stand. Try to hold this position for 30 seconds at least. It will be better if you do this exercise three times a day.
Heel Raises
Once again, you have to stand near a countertop and then start raising your toes up by lifting your heels off the ground. As always you will have maintaining an upright position is a must. Normally, you should perform this exercise with 25 repetitions. After that, you can slow down the process because too much of it can trigger plantar fascia syndrome.
How Long Does It Take to Walk After a Calcaneal Fracture?
Well, it generally depends on the severity of the injury. A minor injury usually heals within 3 to 4 months. This type of injury includes a little crack in the bone or a little muscle damage. If this happens, consider yourself lucky because only after three to four months you will be able to resume your regular activities.
On the other hand, if the damage is worse, then it may take one or two years to heal. Even after the best effort and following the consultation from the best doctors, normal mobility is hardly regained by the victims. This type of situation is more seen among the patients who aren’t very active. So, a victim must follow the rules and regulations along with the suggested exercises to regain the normal life.
Conclusion
Many long-term issues may be visible after the calcaneus fracture. Those who require a lot of walking or standing may feel pain or stiffness in the ankle area. In order to prevent these issues, it is recommended to use calcaneal fracture shoes. These shoes are specifically designed to give you the required support and comfort. Even when the surgery is done, your surgeon will keep an eye on your wound and inspect how it is healing. He will suggest the best method to make sure the wound heals properly. And it is always recommended to follow that method. Alongside them, you should also practice these exercises. The above-mentioned exercises are completely safe, so you feel free to perform them. Rather than worsening your wound, they will boost up the healing process. By the way, don’t force yourself to do repetitive exercise. If you start feeling pain, stop the exercise immediately.
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