Lisfranc Midfoot Injury Rehabilitation

Ask your health care provider which exercises are safe for you. Do exercises exactly as told by your health care provider and adjust them as directed. It is normal to feel mild stretching, pulling, tightness, or discomfort as you do these exercises, but you should stop right away if you feel sudden pain or your pain gets worse. Do not begin these exercises until told by your health care provider.

Stretching and range of motion exercises

These exercises warm up your muscles and joints and improve the movement and flexibility of your foot. These exercises also help to relieve pain and stiffness.

Exercise A: Ankle alphabet

1. Sit with your left / right foot supported at your lower leg.
   1. Do not rest your foot on anything.
   1. Make sure your foot has room to move freely.
2. Think of your left / right foot as a paintbrush, and move your foot to trace each letter of the alphabet in the air. Keep your hip and knee still while you trace. Make the letters as large as you can without feeling discomfort.
3. Trace every letter from A to Z.

Repeat __________ times. Complete this exercise __________times a day.

Exercise B: Gastrocnemius, seated

1. Sit on the floor with your left / right leg extended.
2. Hold the ends of a belt or towel as you loop it around the ball of your left / right foot. The ball of your foot is on the walking surface, right under your toes.
3. Keep your left / right ankle and foot relaxed and keep your knee straight while you use the belt or towel to pull your foot and ankle toward you. You should feel a gentle stretch behind your calf or knee.
4. Hold this position for __________ seconds.

Repeat __________ times. Complete this exercise __________ times a day.

Strengthening exercises

These exercises build strength and endurance in your foot and ankle. Endurance is the ability to use your muscles for a long time, even after they get tired.

Exercise C: Plantar flexors with band

1. Sit on the floor with your left / right leg extended.
2. Hold the ends of a rubber exercise band or tube as you loop it around the ball of your left / right foot. The ball of your foot is on the walking surface, right under your toes.
3. Slowly point your toes downward, pushing them away from you.
4. Hold this position for __________ seconds.
5. Slowly return your foot to the starting position.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise D: Plantar flexion, standing

1. Stand with your feet shoulder-width apart.
2. Place your hands on a wall or table to steady yourself as needed, but try not to use it very much for support.
3. Slowly rise up on your toes.
4. If this exercise is too easy, try these options:
   1. Shift your weight toward your left / right leg until you feel challenged.
   1. If told by your health care provider, stand on your left / right foot only.
5. Hold this position for __________ seconds.

Repeat __________ times. Complete this exercise __________ times a day.

Exercise E: Single leg stand

1. Stand near a railing or in a doorway. Hold onto the railing or the door frame as needed for balance.
2. Stand on your left / right foot. Keep your big toe down on the floor and try to keep your arch lifted.
3. If this is too easy, you can try doing it with your eyes closed or while standing on a pillow.
4. Hold this position for __________ seconds.

Repeat __________ times. Complete this exercise __________ times a day.