Fifth Metatarsal Fracture Intermediate Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 4/10 whilst completing this exercise programme.
1. Knee to wall
- Sit or lay with your legs out straight, feet off the floor.
- Point the ankles and toes away from you and then bend them up towards you.
- Stay within a comfortable range of movement.
- A moderate stretch is acceptable.
2. Seated towel scrunches
- Sit upright in a chair and place a towel out flat on the floor in front of you.
- Place the front of your foot on the towel.
- Curl and release your toes so as to pull the towel towards you.
- Keep the foot flat on the floor throughout.
- To progress, place a small weight on the towel.
3. Supported double-leg heel raise from floor
- Stand on a flat surface facing a stable surface such as the kitchen worktop or a table.
- With the feet hip-width apart and the knees straight, lean forward and rest your forearms on the worktop.
- With most of your weight through your arms, push down through the front of the feet as if going up on your tip toes – the heels will begin to rise.
- Lift the heels as high as possible and then with control, slowly lower the heels down over the course of a 5 second count.
- To progress, have only your hands on the worktop for support and take less weight through the arms.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This programme focuses on maintaining and restoring range of motion to the ankle and foot complex. All exercises should be kept to a tolerable level of pain. This should not exceed more than 4/10 on your perceived pain scale.
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This programme is a further progression with challenging progressive loading of the foot and ankle complex, which aims to begin your safe return to recreational activity. This should not exceed more than 4/10 on your perceived pain scale.
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