2012 Exercises Following Foot/Toe Injury
Exercises following Foot/Toe Injury Foot/Toe Exercises Patient Information You are now allowed to move your foot/toe. You may feel discomfort when doing exercise and this is normal. You may have some bruising or swelling in your ankle and/or foot. This will get better with time. What to expect following cast/bandage removal Swelling Your foot may be bruised or swollen. Swelling may continue for months. Swelling may vary throughout the day. To decrease swelling Elevate your leg when resting; with your foot above the level of your heart. Bend your ankle and point your foot frequently. If you have been given a compression stocking, wear it through the day and remove it at night and to do your exercises. Elevate your foot at night with pillows under leg or mattress. 1
Use ice. Start massaging your scar when told by your physiotherapist. It must be well healed (closed). Stiffness Foot/toe stiffness is common. Begin moving your foot/toe to restore joint motion. You may have discomfort when you first start the exercises but this will gradually decrease as your foot/ toes become more flexible. Walking Your doctor or physiotherapist will instruct you on the amount of weight you are allowed to put on your foot, and if you need a walking aid (ie. cane, crutches). When you start walking you will put more weight on the outside of your foot. As your pain decreases you will be able to put more weight on the inside of your foot and then you will be able to push off your big toe. Progress walking as pain and endurance allows. Let pain and swelling be your guide. 2
Heat and Ice Use heat (ie. hot pack, hot water bottle, soak in warm water) for about 15 minutes before exercise to help loosen up your foot. Note: The incision needs to be well healed (closed) and not infected before using heat or soaking in water. Use ice (ie. a gel pack, bag of frozen vegetables) for about 15 minutes following exercise to help control pain in your foot. Spacer If you have a toe spacer, remove it before doing the exercise. Exercises It is important to hold the stretches for the full time to allow the muscles to stretch. Only do the exercises you have been asked to do. Plan to do your exercises 3 times per day. 3
Exercises Sit in a chair. Move your toes up. Hold 5 seconds. Return to starting position. Bend your toes down. Hold 5 seconds. Return to starting position. 4
Strengthening Exercises Move your big toe out to the side away from the rest of your toes. Sit in a chair and place a towel on the floor in front of you. Place your foot on the towel. Grasp the towel with your toes, bunching the towel. Hold 5 seconds. Return to starting position. Hold 5 seconds. Relax. 8 5
Stretching Exercises Sit in a chair. Bend your knee so that you can reach your toes. Hold the base of your toe stable. Hold onto the toe with you other hand and slowly bend the toe downwards until you feel a stretch. Hold for 10-30 seconds. Relax. Hold the base of your toe stable (as in picture above). Hold onto the toe with your other hand and slowly bend the toe upwards until you feel a stretch. Hold for 10-30 seconds. Relax. 6
Sit in a chair. Bend your knee so that you can reach your toes. Hold the end of your toe and slowly bend the toe upwards until you feel a stretch. Hold for 10-30 seconds. Relax. Sit in a chair. Bend your knee so that you can reach your toes. Hold the end of your toe and slowly bend the toe downwards until you feel a stretch. Hold for 10-30 seconds. Relax. 7
Strengthening Exercises Move your big toe out to the side away from the rest of your toes. Sit in a chair and place a towel on the floor in front of you. Place your foot on the towel. Grasp the towel with your toes, bunching the towel. Hold 5 seconds. Return to starting position. Hold 5 seconds. Relax. 8 5
Sitting in a chair, go up on your toes by pushing toes down and raising heels. Hold 10-30 seconds, and then slowly lower. 9
Stand by something stable (ie. kitchen counter, chair) and hold on with both hands. Rise up on to your toes. Hold 5 seconds, and then slowly lower. Progression: When you are feeling stronger, stand on your injured foot and rise up on your toes. Hold 5 seconds, and then slowly lower. 10
Stand by something stable (ie. kitchen counter, chair) and hold on with both hands. Stand on your injured foot. Gradually try and decrease the amount of hand support. For example - 1 hand, no hand support. Hold for 15-20 seconds. Relax. Progression: When you are feeling stronger and you can stand without support, do this exercise with your eyes closed. 11
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Looking for more health information? Contact your local public library for books, videos, magazine articles and online health information. For a list of public libraries in Nova Scotia go to www.publiclibraries.ns.ca Capital Health promotes a smoke-free and scent-free environment. Please do not use perfumed products. Thank you! Capital Health, Nova Scotia www.cdha.nshealth.ca Prepared by: Physiotherapy Services, Halifax, NS Designed and Printed by: Capital Health Audio Visual and Printing Departments The information in this brochure is provided for information and education purposes only. The information is not intended to be and does not constitute healthcare or medical advice. If you have any questions, please ask your healthcare provider. WB85-1451 Revised Oct. 2012 The information in this pamphlet is to be updated every 3 years.