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Stress Fractures
(e.g., Tibia, Metatarsals)

Stress fractures are tiny bone cracks from overuse, common in runners, military. Symptoms: localized pain, swelling, worse with weight-bearing. Untreated, risks full fracture.

Home Exercise Protocol

  • Week 1-2:

  • Seated Ankle Flex (2 sets, 12 reps): Flex foot up/down, no weight.

  • Quad Set (2 sets, 12 reps): Tighten thigh, hold 5 sec.

  • NovaWell Hack: “Recovery Glide” (2 sets, 10 reps): Rotate ankle 5° slowly.
     

  • Week 3-4:

  • Band Dorsiflexion (2 sets, 12 reps): Pull foot up with band.

  • Seated Calf Raise (2 sets, 12 reps): Lift heels while seated.

  • NovaWell Hack: “Bone Pulse” (2 sets, 10 reps): Pulse foot 2 inches up.

Objective: Promote healing, restore strength, prevent recurrence


Equipment: Resistance band, chair

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