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Lisfranc Injury ORIF Starter Exercise Guide

A short starting program — 8 exercises drawn from the full 40-exercise program. These are the movements most people begin with.

Before you begin. This is general guidance, not a personal prescription. If your surgeon or therapist has given you a different program or different limits, follow theirs.

1. Single-Leg Balance

Single-Leg Balance exercise illustration

What it helps: Trains your hip and leg to stay steady when all your weight is on one side — which is most of walking. Better balance means a surer, more confident step.

How often: daily.

  1. Stand near a counter for safety.
  2. Lift one foot and balance on the other leg.
  3. Hold as able.

2. Toe Curls

What it helps: Strengthens the small muscles under the foot that support your arch and grip the ground.

How often: 2 sets of 10-15, daily.

  1. Seated with your foot flat, curl your toes downward as if gripping the floor.
  2. Hold briefly, then relax.

Tip: Keep the motion gentle and controlled.

3. Toe Spreading Exercises

What it helps: Gently activates and separates the toes, restoring control of the small foot muscles.

How often: 2 sets of 10, daily.

  1. Seated with your foot flat, try to spread your toes apart.
  2. Hold briefly, then relax.
  3. A small foam toe-spacer between the toes can help guide the movement.

Tip: Numbness in the web space is expected after this surgery — move within comfort.

4. Ankle Pumps

Ankle Pumps exercise illustration

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.

5. Straight Leg Raises

Straight Leg Raises exercise illustration

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.

6. 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, legs straight.
  2. Lift the top leg upward a comfortable distance, keeping it in line with your body.
  3. Lower slowly.

Tip: Keep your toes pointing forward, not up toward the ceiling.

7. Hip Extension

What it helps: Strengthens the glutes and the muscles behind the hip that power each step — built while staying off the foot.

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

  1. Lie on your stomach, or stand holding a counter for support.
  2. Keeping your leg straight, lift it gently backward.
  3. Lower slowly.

Tip: Move from the hip and avoid arching your low back.

8. Seated Knee Extensions

What it helps: Keeps the thigh strong and the knee straightening well while you stay off your feet.

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

  1. Sit in a chair with your foot supported.
  2. Straighten your knee, lifting the lower leg.
  3. Lower slowly.

Tip: Keep the movement at the knee, not the ankle.

See the complete 40-exercise program, phase by phase.

Recovery reading

Browse all exercise guides · Condition guides · Recovery education library

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These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.