Calcaneus Fracture ORIF Starter Exercise Guide

1. Elevation & Swelling Control

What it helps: Bringing the leg up reduces swelling and supports healing in the early weeks — simple, and it speeds your comfort.

How often: several times a day.

1. Lie back and prop the foot above the level of your heart on pillows.
2. Rest like this regularly through the day, especially after being up.
3. Use ice as directed by your surgeon.

Tip: Elevation is one of the most helpful things you can do early on.

2. Toe Flexion & Extension

What it helps: Keeps the toes moving and the blood flowing while the foot heals.

How often: 15-20 repetitions, a few times a day.

1. Curl your toes downward, then straighten and spread them upward.
2. Move only the toes — keep your ankle still in the boot or cast.

Tip: A gentle way to stay active in the first weeks.

3. Ankle Pumps

What it helps: Keeps blood moving to reduce swelling and the risk of clots while you're less active — small, frequent, and important early on.

How often: 20 repetitions, several times a day.

1. Flex your foot up, pointing your toes toward the ceiling.
2. Point your toes down, away from your body.

Tip: Move slowly and with control.

4. Quad Sets

What it helps: Wakes up the quadriceps — the big thigh muscles that support and control your knee. Getting them firing is the foundation of a strong, steady leg.

How often: 2-3 sets of 10, a few times a day.

1. Sit or lie with your leg straight.
2. Tighten the muscle on top of your thigh, pressing the back of your knee down.
3. Hold briefly, then relax.

5. Glute Squeezes

What it helps: Wakes up the glutes — the big muscles that steady and support your hip. Getting them firing again is the first step toward a hip that feels stronger and carries you with less strain on the joint.

How often: 2-3 sets of 10, a few times a day.

1. Lie or sit comfortably.
2. Squeeze your buttock muscles together.
3. Hold a few seconds, then relax.

6. Straight Leg Raises

What it helps: Builds quad and hip strength while the knee stays straight, so the muscle works hard without stressing the joint.

How often: 2-3 sets of 10, once or twice a day.

1. Lie down with one leg bent and the other straight.
2. Tighten your thigh and lift the straight leg a few inches.
3. Lower slowly.

Tip: Keep the knee straight as you lift.

7. Hip Abduction

What it helps: Strengthens the outer-hip muscles that keep your hip level and steady — strength you can build without putting any weight through your healing foot.

How often: 2-3 sets of 10, daily.

1. Lie on your side with the surgical leg on top and both legs straight.
2. Rest your head on your lower arm and your upper hand on the floor in front of you.
3. Lift the top leg a comfortable distance, keeping it in line with your body.
4. Lower slowly.

Tip: Keep your toes pointing forward, not up toward the ceiling — that is what keeps the work in the outer hip.

8. Core Activation

What it helps: Switches on the deep core muscles that stabilize your pelvis and spine, giving your hips a solid platform to move from.

How often: 2-3 sets of 10, daily.

1. Lie or sit comfortably.
2. Gently draw your belly button toward your spine.
3. Hold a few seconds while breathing normally, then relax.

Tip: Avoid holding your breath.

Recovering from a broken bone

How bone healing works and how long it usually takes — fracture and trauma recovery.

What to expect in recovery

The full recovery guide for this procedure: Heel Bone Fracture Repair (Calcaneus ORIF) recovery.

Recovery reading

• Bunion Surgery Recovery
• Achilles Tendon Surgery Recovery
• Ankle Fracture Surgery Recovery
• Walking After Foot Surgery
• All Foot & Ankle recovery guides