Calcaneal Stress Fracture

Weeks 1-2
STEP 1 STEP 2 STEP 3
Seated Toe Curl
REPS: 10 | SETS: 1 | DAILY: 1 | WEEKLY: 7
Setup
Begin by sitting upright in a chair with your feet positioned shoulder width apart.
Movement
Gently curl and straighten your toes.
Tip
Make sure to keep the rest of your foot still and do not let it rotate to either side.

STEP 1 STEP 2
Seated March
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright in a chair with your feet flat on the floor.
Movement
Keeping your knee bent, lift one leg then lower it back to the ground and repeat with your other
leg. Continue this movement, alternating between each leg.
Tip
Make sure to keep your back straight and do not let it arch as you lift your legs.

STEP 1 STEP 2
Seated Long Arc Quad
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright in a chair.
Movement
Slowly straighten one knee so that your leg is straight out in front of you. Hold, and then return to
starting position and repeat.
Tip
Make sure to keep your back straight during the exercise.

STEP 1 STEP 2
Supine Knee Extension Strengthening
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your back with one knee bent and the other resting on a ball.
Movement
Straighten your knee by contracting your thigh muscles, keeping the back of your knee on the
ball.
Tip

Weeks 3-4 Make sure not to arch your back during the exercise.

STEP 1 STEP 2
Seated Ankle Pumps
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright with one leg straight forward.
Movement
Slowly pump your ankle, bending your foot up toward your body, then pointing your toes away
from your body, and repeat.
Tip
Make sure to move your foot in a straight line and try to keep the rest of your leg relaxed.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1 STEP 2
Supine Active Straight Leg Raise
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your back with one knee bent and your other leg straight.
Movement
Engaging your thigh muscles, slowly lift your straight leg until it is parallel with your other thigh,
then lower it back to the starting position and repeat.
Tip
Make sure to keep your leg straight and do not let your back arch during the exercise.

STEP 1 STEP 2
Prone Hip Extension
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin by lying on your stomach with both legs stretched straight behind you.
Movement
Slowly lift one leg upward as far as you can without arching your low back, then lower it back to
the starting position.
Tip
Make sure to keep your knee straight and trunk steady during the exercise.

STEP 1 STEP 2
Sidelying Hip Abduction
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your side with your top leg straight and your bottom leg bent.
Movement
Lift your top leg up toward the ceiling, then slowly lower it back down and repeat.
Tip
Make sure to keep your leg straight and do not let your hips roll backward or forward during the
exercise.

STEP 1 STEP 2
Sidelying Hip Adduction
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin by lying on your side with one knee bent and your foot resting in front of your other leg.
Movement
Slowly lift your straight leg towards the ceiling, then lower it back to the starting position.
Tip
Do not let your hips roll backward or forward during the exercise.

STEP 1 STEP 2
Supine Hip Flexion with Resistance Loop
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin lying on your back with a resistance band looped around your feet.
Movement
Tighten your abdominals, then slowly pull your knee toward your chest, pulling against the
resistance band. Return to the starting position and repeat.
Tip
Make sure to keep your hips level on the ground and do not arch your back during the exercise.

STEP 1 STEP 2
Quadruped Fire Hydrant
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin on all fours with your hands under your shoulders and your knees under your hips.
Movement
Lift your leg out to your side, keeping your knee bent, then return to the starting position and
repeat.
Tip
Make sure to engage your core and do not let your hips rotate or drop to either side.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1 STEP 2
Quadruped Hip Extension Kicks
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin on all fours with your hands under your shoulders and your knees under your hips.
Movement
Lift one knee off the ground, keeping your knee bent, and push your foot toward the ceiling.
Relax, then repeat this movement.
Tip

Weeks 5-6 Make sure to engage your core and do not let your hips rotate or drop to either side.

STEP 1 STEP 2
Ankle Dorsiflexion with Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting tall on the ground with one knee bent and the other leg straight with a band looped
around the top of your foot. The band should be anchored near the floor in front of you.
Movement
Bend your foot up against the band, raising your toes towards the ceiling.
Tip
Make sure to only move at your ankle and try to keep your knee still.

STEP 1 STEP 2
Ankle and Toe Plantarflexion with Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting upright on the floor with one knee bent, and your other leg straight with a resistance
band around your foot and toes, holding the ends in each hand.
Movement
Bend your foot away from your body and curl your toes downward. Relax, then repeat.
Tip
Make sure to keep your back straight during the exercise.

STEP 1 STEP 2
Ankle Inversion with Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting tall on the ground with one knee bent and the other leg straight with a band looped
around the ball of your foot. The band should be anchored near the floor out to the same side of
your leg.
Movement
Pull your foot inward against the band. Slowly return to the starting position and repeat.
Tip
Make sure to only move at your ankle and try to keep your knee still.

STEP 1 STEP 2
Ankle Eversion with Resistance
REPS: 10 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting tall on the ground with one knee bent and the other leg straight with a band looped
around the ball of your foot. The band should be anchored near the floor out to the opposite side
of your leg.
Movement
Pull your foot outward against the band. Slowly return to the starting position and repeat.
Tip
Make sure to only move at your ankle and try to keep your knee still.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1 STEP 2
Stride Stance Weight Shift
REPS: 10 | SETS: 1 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with one foot forward and your other foot back, holding onto a
stable object at your side for support.
Movement
Shift your weight to your forward foot, then to your back foot. Repeat.
Tip
Make sure to keep a slight bend in your knees as you shift your weight.

STEP 1 STEP 2
Towel Scrunches
REPS: 5 | SETS: 2 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a staggered standing position with your forward foot resting on a flat towel, and the knee
slightly bent.
Movement
Keep your back knee straight. Use your toes to scrunch up the towel.
Tip
Make sure to keep the rest of your foot in contact with the ground.

STEP 1
Single Leg Stance
REPS: 5 | SETS: 1 | HOLD: 20 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your feet together and arms resting at your sides.
Movement
Lift one foot off the floor, balancing on your other leg. Maintain your balance in this position.
Tip
Try not to move your arms away from your body or let your weight shift from side to side.

STEP 1 STEP 2
Long Sitting Calf Stretch with Strap
REPS: 3 | SETS: 1 | HOLD: 20 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin sitting on the floor with one foot stretched in front of you, your other knee bent, and a strap
secured around your foot.
Movement
Slowly pull your foot towards you with the strap until you feel a stretch in your calf.
Tip
Make sure to keep your knee straight during the stretch.

STEP 1 STEP 2
Gastroc Stretch on Wall
REPS: 3 | SETS: 1 | HOLD: 20 SECOND | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position in front of a wall.
Movement
Place your hands on the wall and extend one leg straight backward, bending your front leg, until
you feel a stretch in the calf of your back leg and hold.
Tip
Make sure to keep your heels on the ground and back knee straight during the stretch.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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Weeks 7-8
STEP 1 STEP 2
Lateral Step Down
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin by standing on a platform or step with one leg hanging off the edge.
Movement
Maintaining an upright position, bend at your knee and hip, slowly lowering your foot to the
ground, then return up to the starting position and repeat.
Tip
Make sure not to let your trunk bend forward or your knee collapse inward as you lower your foot
to the ground.

STEP 1 STEP 2
Single-Leg Romanian Deadlift With Dumbbell
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with one hand grasping a dumbbell and your other hand resting at your
waist.
Movement
Balancing on the leg opposite the dumbbell, bend at your hips and slowly tilt your body forward
while extending your other leg backward. Then, return to the starting position and repeat.
Tip
Make sure to keep your back straight. Do not let your knee collapse inward during the exercise.
Keep your elbow on the dumbbell side relaxed throughout the exercise.

STEP 1 STEP 2
Squat
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with your feet slightly wider than shoulder width apart.
Movement
Bending at your knees and hips, squat down until your knees are close to a 90 degree angle, then
straighten your legs and repeat.
Tip
Make sure to keep your back straight and do not let your knees bend forward past your toes.

STEP 1 STEP 2 STEP 3

Lower Quarter Reach Combination
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position in the middle of a Y shape on the floor.
Movement
Balance on one leg and reach your other leg along each of the three lines, going around the Y in
a clockwise direction.
Tip
Make sure to maintain your balance during the exercise.

STEP 1 STEP 2
Band Walks
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing upright with a resistance band looped around your ankles. Bend your knees
slightly so you are in a mini squat position.
Movement
Slowly walk forward, one foot at a time.
Tip
Make sure to maintain constant tension in the band and keep your toes pointing forward. Do not
drag your feet on the ground or let your knees collapse inward during the exercise.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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 STEP 1 STEP 2
Single-Leg Quarter Squat
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position. Lift one foot off the ground.
Movement
Bend slightly at your knee and hip into a mini squat position, then straighten your leg and repeat.
Tip
Make sure to keep your back straight during the exercise and maintain your balance. Your knee
should not move forward past your toes.

STEP 1 STEP 2
Single Leg Heel Raise
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin standing tall, holding onto a stationary object in front of you.
Movement
Lift one foot off the ground and balance on one leg. On your stance leg, lift your heel and raise up
onto your toes, then lower back down and repeat.
Tip
Make sure to keep your balance and do not let your heel roll to either side.

STEP 1 STEP 2 STEP 3

Lateral Lunge
REPS: 10 | SETS: 3 | DAILY: 1 | WEEKLY: 7
Setup
Begin in a standing upright position with your feet shoulder width apart and arms resting at your
side.
Movement
Step to the side with one leg, lowering your body into a lunge position, then carefully return to the
starting position.
Tip
Make sure not to let your knees collapse inward during the exercise.

Disclaimer: This program provides exercises related to preventative maintenance OR to your condition that you can perform at home. As there is a risk of injury
with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your healthcare
provider.

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