Just got cast off

[Omnipotent]

I broke my foot the week before christmas, I had 3 evulsion fractures on the top of my foot. I got my cast off a couple days ago, and was told that if within 2 weeks, if my foot doesn't see significant improvement, I would need PT. I am an avid gym member, and health nut, so I really want to try to do this myself and avoid PT.
My problem is this, walking on my foot has no pain at all, but when I point it towards the ground it is VERY tight, and moving it to the right hurts as well. I want to stretch it, and massage etc but I am scared that if I do it to much something will snap, or rebreak or whatever. Anyone have any good tips on a quick recovery / inhome PT therapy.?

[Blabj]

You'll know if it rebreaks, I rebroke my rib after 2 weeks of healing and it hurt like a mofo again.

Obvious advice is consult your doctor, and I'm sure you'll do that at some point. I'd say don't do anything too strenuous, obviously you want to avoid making it worse, and don't force it too much to do the moves you mention if it's hurting. It is necessary to exercise the muscles around the area with the break (I had to do breathing exercises to get my ribs to set back correctly) but don't overdo it at all.

There is the old wives tale of using Comfrey oil around the break, and if you can stand the smell it's not going to do you any harm.

[Deigo]

I have no idea what kind of exercises or stretching you could do to expedite your recovery as I have never broken a foot. I have sprained an ankle before (yes I know, two totally different things) and soaking my foot in a footbath with warm water + epsom salt helped soothe the aches and pains.

[Kenshiin]

Get it in the pool/hot tub/or bath tub and do some light kicking motions. It will help stretch and strengthen it.

[Valkrish]

Get it in the pool/hot tub/or bath tub and do some light kicking motions. It will help stretch and strengthen it.

This works excellently; pool/bath self training works delicately to get your strength up gently.

[synistar]

You need to regain range of motion. Try air-writing the alphabet slowly with your foot. It's what I did when my arm was in a cast and I did range of motion exercises with my hand. Cut my required therapy down by half but still had to go since it was work-comp required.

[Nightbreed]

You need to regain range of motion. Try air-writing the alphabet slowly with your foot. It's what I did when my arm was in a cast and I did range of motion exercises with my hand.

That's what they had me do in physical therapy after I broke my ankle, helps stretch out and regain movement in the broken bone.

[Fairy-Killer]

Tore my ACL and lateral meniscus back in high school and had to deal with PT after the surgery. I remember that they always put heat on my leg before I worked out and ice on it after. First few weeks was a pretty simple routine dealing mostly with stretching and kind of getting the muscles back in the habit of moving after 7 weeks (they made me stop working out for about a month and a half before surgery) of inactivity. Everything that I did in PT I could do at home with a few simple little work out items. The only things were the squat machine/stair stepper/bike that I had to use for 30-45 minutes. Keep in mind that I wasn't even able walk on my leg without support when I started PT.

[Iono]

Damn, thought it was a thread about Survivor...

[haifa]

I got it.........................

[chiyio]

I'm jelly you got your cast off so fast. I smashed the fuck out of my foot trail running back in April of last year. (brought it down too hard on a rock when my other foot slipped jumping from boulder to boulder) Had pins in it for months and surgery twice. I'm STILL not back to 100% ><