Tibial Shaft Fracture Rehabilitation Instructions

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 lower leg. These exercises also help to relieve pain, numbness, and tingling.

Exercise A: Knee flexion, active

1. Lie on your back with both knees straight. If this causes back discomfort, bend your healthy knee so your foot is flat on the floor.
2. Slowly slide your left / right heel back toward your buttocks until you feel a gentle stretch in the front of your knee or thigh.
3. Hold for __________ seconds.
4. Slowly slide your left / right heel to the starting position.

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

Exercise B: Knee extension, sitting

1. Sit with your left / right leg or heel propped up on another chair, a coffee table, or a footstool. Do not have anything under your knee to support it.
2. Allow your leg muscles to relax, letting gravity straighten out your knee. You should feel a stretch behind your left / right knee.
3. If told by your health care provider, deepen the stretch by placing a __________ lb weight on your thigh, just above your kneecap.
4. Hold this position for __________ seconds.

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

Exercise C: Ankle alphabet

1. Sit with your left / right leg supported at the 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.
3. Trace every letter from A to Z.

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

Exercise D: Gastrocnemius stretch

1. Sit with your left / right leg extended.
2. Hold both 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 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 lower leg. Endurance is the ability to use your muscles for a long time, even after they get tired.

Exercise E: Plantar flexion with band

1. Sit on the floor with your left / right leg extended.
2. Hold both ends of an 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 to the starting position.

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

Exercise F: Straight leg raises (hip flexors and quadriceps)

1. Lie on your back with your left / right leg extended and your other knee bent.
2. Tense the muscles in the front of your left / right thigh. You should see your kneecap slide up or see increased dimpling just above the knee.
3. Keep these muscles tight and raise your leg 4 to 6 inches off the floor.
4. Hold this position for __________ seconds.
5. Keeping the muscles tense, lower your leg. Then relax the muscles slowly and completely.

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

Exercise G: Bridge (hip extensors)

1. Lie on your back on a firm surface with your knees bent and your feet flat on the floor.
2. Tighten your buttocks muscles and lift your buttocks off the floor until your trunk is level with your thighs.
3. Hold this position for __________ seconds.
4. Slowly lower your hips to the starting position.
5. Let your buttocks muscles relax completely between repetitions.
6. If this exercise is too easy, try doing it with your arms crossed over your chest.

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