Home Exercises to Do After a Broken Fibula

Your fibula is the smaller of two lower leg bones that run along the outside of your calf, according to the Cleveland Clinic. The bone stretches from your knee to your ankle, and it helps support your ankle as well as the muscles and tendons in your legs.

Typically, fibula fractures or breaks occur due to car accidents, sports injuries, or falls, according to the Cleveland Clinic. Fibula fractures typically heal in around four to six months, depending on the type of fracture it is and the kind of treatment needed. Most people make a full recovery.

According to an article published in the Annals of Rehabilitation Medicine, after a fibula injury, you may experience neuropathy, which refers to weakness or loss of sensation in your legs or feet. You may also feel stiffness after not having used the muscles for a while, especially if you wore a boot or cast.

Stretching, strengthening, and balance exercises may help you regain function. The exercises below are recommended by experts for recovery.

Always check with a doctor before beginning an exercise program to ensure your fibula is fully healed. If you feel any pain during these exercises, stop and contact your doctor. For individualized rehab advice, you can consult your doctor or a physical therapist.

Stretching Exercises

Range of Motion

You should perform range-of-motion exercises as part of your fibula fracture recovery several times per day until you regain typical movement.

Here’s how to do the exercise:

1. Sit on a chair, with your leg out straight in front of you and your foot unsupported to allow full movement.
2. Move your ankle to draw the letters of the alphabet with your toes.

Calf Stretch

You’ll need a towel or exercise band to assist you with this calf stretch. You’ll perform the move seated, but as your flexibility improves, you can do the stretch in a standing position.

Here’s how to do the exercise:

1. Sit on the floor with your leg straight out in front of you.
2. Hold one end of the towel or exercise band in each hand. Loop it around the ball of your foot.
3. Use the towel to pull your toes toward you while keeping your knee straight. You should feel a stretch along the back of your calf but no pain.
4. Hold this position for 15 to 20 seconds and repeat three times.

Strengthening Exercises

Towel Slide

Here’s how to do it:

1. Sit in a chair with your legs bent at a 90-degree angle.
2. Lay a small towel flat on the floor next to your foot. Keeping your heel planted on the floor, use the ball of your foot to slide the towel to the opposite side of your foot.
3. Repeat in the opposite direction.
4. Perform this exercise 10 times in total.

Towel Curls

Here’s how to do the exercise:

1. Sit on a chair. Place a towel flat on the floor in front of you.
2. Put your heel on the closest edge of the towel.
3. Use your toes to pull the towel in toward your heel, without lifting your heel off the floor.
4. Repeat 10 times.

Calf Raises

If you have concerns about your balance, you can hold on to the stair rail for balance while performing this exercise. To make the exercise easier, you can perform it with both legs at the same time, rather than just your injured leg.

Here’s how to do it:

1. Place the ball of your foot on the edge of a step.
2. Lower your heel below the step, then rise up on your toes as high as possible.
3. Repeat 10 times.

Balance Training

You can perform this exercise near a wall or while holding onto another sturdy surface for safety.

Here’s how to do it:

1. Stand only on your injured leg.
2. Start slow and work your way up to standing for 30 seconds at a time.
3. Make this exercise more challenging by performing it with your eyes closed. You can also vary the surface you are standing on — such as standing on a cushion — as your balance improves.