Written by Zita Sham, Fairuuz Saleh and Shiv Mohan Banka, Principal Physiotherapists at Phoenix Rehab.Clinically reviewed by Louise Yow, Principal Physiotherapist and Director, AHPC A1300363H.Last reviewed 4 October 2026.
Foot fractures, including ankle fractures, are common injuries that can cause significant pain and swelling. This injury can limit basic functions like walking, running, or climbing stairs. Once the bone has healed, strength and movement in the foot and ankle still have to be trained back.
Ankle fractures in particular account for 9% of all fractures in Singapore, with an annual incidence of more than 170 cases per 100,000 adults. A strong force impacting the foot can cause this fracture in several ways. To help recover from foot and ankle injuries, physiotherapy is part of recovery once your doctor has managed the fracture.
Doctors diagnose and set fractures. Physiotherapists take over the recovery: movement, strength, balance and walking. This article explores these methods and discusses the causes, symptoms, and diagnosis of foot fractures. We will also explore how physiotherapy treatment with proper exercise improves the healing process and helps prevent future injuries.
Most foot fractures heal in six to eight weeks. The limp, the swelling by evening and the weak calf take longer. The bone is usually protected in a boot, a stiff shoe or a cast for four to eight weeks, depending on which bone broke and where. When the boot comes off, the calf has thinned, the ankle has stiffened and balance on that foot is down. That is the part physiotherapy trains back, in stages, once your doctor has cleared the bone.
Which bone broke changes the recovery
| Fracture | Usually | What to know |
|---|---|---|
| Toe | Buddy strapping and a stiff-soled shoe for about four to six weeks | A big toe fracture, or a toe that looks bent, needs a doctor to check the alignment |
| Metatarsal shaft (the long bones of the foot) | A boot or stiff shoe for about four to six weeks | Several broken metatarsals, or a bone out of place, may need surgery |
| Base of the fifth metatarsal (outer edge of the foot) | A boot, walking as comfort allows, for about six to eight weeks | This one often comes with a rolled ankle |
| Jones fracture (a little further along the fifth metatarsal) | A cast with no weight on it, or a screw | This part of the bone has a poorer blood supply and heals more slowly. Your doctor decides between a cast and surgery |
| Lisfranc injury (the middle of the foot) | Often surgery | Commonly mistaken for a sprain. See Lisfranc injury |
| Heel (calcaneus) | Usually several weeks with no weight on it, sometimes surgery | Usually from a fall from height. Recovery is long, and the heel is often sore for months |
| Stress fracture | Reduced load, sometimes a boot, for about six to eight weeks | From running or marching. A stress fracture of the navicular, on top of the midfoot, needs a doctor’s plan because it heals slowly. See stress fracture |
Broke your ankle rather than your foot? See ankle fracture physiotherapy and the Ankle Fracture Surgery Recovery Program.
What is a Foot Fracture?
A foot fracture is a broad term encompassing one or more broken bones in the foot. This includes the toes (phalanges), the middle bones of the foot (metatarsals), the two small round bones at the base of the big toe (sesamoids), and the bones at the back of the foot, including the calcaneus or heel bone.
These breaks can range from minor stress fractures to complete breaks. Common types of foot fractures include the following:
- Metatarsal fractures
- Calcaneal fractures
- Jones fractures (in the fifth metatarsal)
A metatarsal fracture specifically refers to a break in the five long, thin bones on the bottom of the foot, connecting the toes to the ankle. These are some of the most common types of foot fractures among adults and children over five, especially the fifth metatarsal.
Causes of Foot Fractures
Several factors cause a fracture, especially following a traumatic event. If you have injured your foot, it’s important to consult a medical professional to examine its severity.
Here are some common causes of a foot fracture:
- Direct impact: This could be from a fall, a sports injury, a vehicle accident, dropping a heavy object on your foot, landing from a jump, or hitting your foot on something hard or sturdy.
- Overuse: Stress fractures can develop from repetitive activities that put undue stress or fatigue on the bones in your foot.
- Medical conditions: Certain medical conditions, such as osteoporosis, can weaken bones and make them more susceptible to fractures.
- Sudden change of direction: This can occur when you roll your foot inward due to a sudden twist.
Symptoms of a Foot Fracture
The symptoms of a foot fracture can vary depending on the severity of the break and the location of the fracture. However, some common symptoms include:
- Sharp pain, especially when putting weight on the injured foot
- Swelling and inflammation
- Bruising and discolouration
- Reduced range of motion in the ankle or foot
- Difficulty walking and discomfort
- Tenderness in the affected area
- Noticeable difference in appearance
In other cases, foot and ankle fractures can damage nerve and connective tissues, causing loss of sensation in the injured foot or altered sensation such as coldness. This can impair your sense of navigating surfaces or perform complex movements.
Diagnosis of a Foot Fracture
If you suspect you have a foot fracture, see a doctor immediately for an initial consultation to discuss your symptoms. The doctor will examine your foot, checking for tenderness, swelling, and deformity. They might also assess your range of motion and ability to bear weight.
X-rays are the most common imaging test for foot fractures to identify severity. Foot or ankle fractures may be mistaken for severe joint sprains so it’s important to rule this out.
In some cases, medical professionals may conduct additional tests like CT scans or MRIs for a more detailed view.
Physiotherapy Assessment for Foot Fractures
Once diagnosed with a foot fracture, your doctor may recommend physiotherapy as part of your treatment plan. Physical therapy helps regain mobility and strengthen your ankle and foot after its initial healing stage.
During the first assessment, your physiotherapist will:
- Assess the severity of your fracture
- Evaluate your pain level
- Measure the range of motion in your ankle and foot
- Check for muscle weakness or atrophy
- Discuss your goals for rehabilitation
At Phoenix Rehab, the first appointment measures what the fracture has left behind, and you leave with a written plan for each stage of recovery.
Physiotherapy Treatment for Foot Fractures
Physiotherapy treatment may vary depending on the extent of foot or ankle injuries and your current healing stage. Generally, treatment focuses on the following key areas.
Pain Reduction
Techniques such as ultrasound, electrical stimulation, and manual therapy can help reduce pain and inflammation after fractures.
Improving Range of Motion
Gentle stretching exercises are crucial for regaining full mobility in the ankle and foot. Physiotherapists will design a personalised program to progressively improve your range of motion and prevent stiffness.
Manual Therapy
Massage and joint mobilizations can improve scar mobility and flexibility, especially after surgery. Scar tissue can restrict movement, and manual therapy techniques can help break down adhesions and improve normal tissue function.
Strengthening Muscles
As your fracture heals, physiotherapists may introduce exercises to strengthen the muscles around the ankle and foot. Stronger muscles improve stability and proprioception or body awareness, reducing the risk of future injuries.
Balance and Gait Training
Once weight-bearing is possible, balance and gait training exercises help regain confidence and improve walking patterns after a fracture.
Foot and Ankle Sensation Rehabilitation
Physiotherapists might use specific exercises or techniques like desensitisation or proprioceptive retraining to address potential nerve issues caused by the fracture. These techniques can help improve proper sensation in the foot.
Heat Treatments
In the later stages of rehabilitation, your physiotherapist may use heat therapy to ease stiffness before exercise.
Post Treatment Education
Finally, patient education on proper gait mechanics, activity modifications, and safe weight-bearing progression to optimize recovery and prevent re-injury should be part of your treatment plan.
Exercises
Range of motion is trained back with exercises like these. Some common exercises used in physiotherapy for foot fractures include:
Calf Stretch
These stretches, performed with a straight back knee, help improve flexibility in the calf muscles, which can reduce pain and stiffness in the ankle. To perform a calf stretch:
- Stand straight facing a wall with your hands shoulder-width apart, placed at eye level on the wall for balance.
- Step one foot back approximately 3-4 feet from the wall.
- Keep your front heel flat on the floor and your back heel grounded as much as possible (depending on your flexibility).
- Lean forward from your hips, keeping your back straight and your core engaged. You should feel a stretch in the calf muscle of your back leg.
- Hold this position for 30 seconds. Breathe slowly and deeply throughout the stretch.
For those with limited balance or difficulty reaching a wall, this stretch can also be done using a sturdy piece of furniture like a chair or table.
Towel Scrunches
This exercise strengthens the intrinsic muscles of your foot, which are the small muscles located in the sole. These muscles maintain arch stability and proper foot function. To perform this exercise:
- Sit in a chair with your feet flat on the floor or stand with your feet shoulder-width apart.
- Spread the towel on the floor, with the long side facing you.
- Position your toes at the edge of the towel, keeping your heels on the floor if seated or flat on the ground if standing.
- Using only your toes, grip the towel and scrunch it towards you as if trying to pick it up with your toes.
- Hold the scrunched position for a few seconds, then slowly release your toes and allow the towel to flatten out.
Focus on using your toes to scrunch the towel, not your entire foot or leg muscles.
For added difficulty, try performing the towel scrunch exercise while standing on one leg at a time. Make sure you have good balance before attempting this variation.
Single-leg Stance
This exercise challenges your balance and strengthens the muscles in your ankle, foot, and leg, improving overall stability and your body’s awareness of its position in space. To perform this stance:
- Stand with your feet hip-width apart and your arms down by your sides or outstretched for better balance.
- Slowly lift one leg off the ground, bending it slightly at the knee if needed. Keep your core engaged and your back straight.
- Hold this position for as long as you can comfortably balance on your single leg. Aim for at least 10-30 seconds.
Focus on keeping your standing leg straight, but avoid locking your knee. A slight bend should be fine.
If you feel any sharp pain or lose your balance, stop the exercise and consult your physiotherapist.
Conclusion
Physiotherapy helps people recover from foot fractures. A personalised physiotherapy treatment plan can reduce pain, improve mobility, strengthen the muscles around your foot and ankle, and help prevent future injuries. With dedication and consistent exercise, walking is built back in measured steps.
Follow-up care is a vital part of your treatment, so keep tabs on your progress and any lingering symptoms.
After an ankle is plated, the calf is what disappeared and the calf is what produces the limp. See the Ankle Fracture Surgery Recovery Program, which sets out the four stages and what moves you up.
Out of the boot: what is usually normal
- The foot swells by the evening and is smaller in the morning. This can go on for weeks to months.
- The ankle and foot are stiff first thing and loosen as you move.
- You limp for the first weeks, especially when tired.
- The calf on that side looks thinner, and the foot may change color when it hangs down.
When to see a doctor first
- Go to the emergency department now if the calf is swollen, hot and painful, and especially if you are short of breath. That can be a blood clot.
- See a doctor the same day for a wound that is red, leaking or smells after surgery, a fever, or toes that are cold, pale or numb.
- See a doctor soon if pain at the fracture site gets worse once you are walking on it again, rather than easing week by week.
When can I walk, drive and run after a foot fracture?
| Activity | Usually |
|---|---|
| Walk without the boot | When your doctor clears it, often around six to eight weeks |
| Desk work | Often within one to two weeks, if you can keep the foot up |
| Drive | When you are out of the boot and can press an emergency stop hard without hesitating. For the right foot, that is usually later than the left |
| Run | Usually not before about three months, and only once you can hop on that foot without pain |
These are typical ranges. Your doctor’s plan for your fracture comes first.
Three months on and still limping?
The X-ray says the bone has healed. You still walk with a limp by the afternoon, take the stairs down one at a time, and your shoe is tight by evening. You stopped going to the gym and never quite went back. Usually the bone is not the problem any more. The calf and the balance on that foot have not been trained back. That gap is measurable.
Foot fracture: what we focus on
Out of the boot. Not out of the limp.
The first steps out of bed on a stiff foot. The afternoon limp you thought would have gone by now. The calf that has not come back.
- Calf. Single-leg heel raises counted against the other side.
- Ankle range. The knee-to-wall lunge, measured in centimeters on both sides.
- Balance. Standing on one leg, eyes open and closed, against the other side.
- Walking. The limp, the push-off and the stairs, then running and hopping in steps when the bone and the measures allow.
Tested, not dated. You run again when the measures say so. Pain is the first thing to leave. Strength is the last to train and recover.
Where are you with this right now?
1. It is settling on its own
Foot and ankle problems are slow but usually very treatable. Months rather than weeks is normal, and improvement is judged over a month, not a day. If the first steps in the morning are easier than they were four weeks ago, you are on the right road. You do not need us for this, and we would rather say so.
2. It has stopped improving
The first ten steps out of bed are still the worst part of the day. You choose shoes by how long you will be standing. You still look at the ground when you walk.
Symptoms settle well before the tissue has rebuilt its capacity, which is why stopping the loading work early is the most common reason this drags on for years. That is the gap worth measuring, and it is not measured by how you feel on the day.
The Stalled Recovery Review is three appointments over three weeks with the same therapist, because what a joint does under load cannot be read in one visit. The first finds what is limiting it. The next two measure how it responds. $690, nett, no GST, which is three appointments at $230.
3. You have had surgery, or you have a date
Recovery after an operation has a shape, and knowing which stage you are in tells you whether you are on it. See the recovery programs, or ankle physiotherapy if you are not sure which applies to you.
All of it runs on the same four stages. The Phoenix Recovery Protocol explains what each stage works on and what you have to meet to move up. No referral needed to start.
Next step
Find out which stage you are in
Pain is the first thing to leave. Movement and strength are the last things trained back, and most people stop before that part is done. One Assessment and Treatment is a single 45-minute appointment at $230, nett, no GST. Your therapist finds what is actually limiting you, treats it in the same appointment, and you leave with your current stage and a written plan.
Prefer to phone? Each of our five clinics has its own number on the clinics page. No referral needed to book.
Related reading
- physiotherapy after surgery
- ankle physiotherapy
- Ankle Dislocation: First Aid, Treatment, and Rehabilitation
- Ankle Bursitis: What It Is and How To Treat It
- What Causes Ankle Stability?
- The Phoenix Recovery Protocol, and the four stages
- All recovery programs, hand and physio
- Ankle Tenosynovitis Physiotherapy: What to Know
- Important Tips on Ankle Fracture Physiotherapy Treatment
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