Tibial Plateau Fracture Exercises: Road to Recovery

Modified Sep 17, 2023 08:22 GMT

Tibial Plateau Fracture (Image via Getty Images)

If you are someone who is looking for the best exercises that are going to alleviate pain and manage your tibial plateau fracture, then you are at the right place. It's basically when you break the upper part of your shinbone (tibia), which plays a critical role in keeping your knee stable and helping you walk.

These fractures usually happen in pretty gnarly accidents, like car crashes, taking a tumble from a great height, or even some rough and tumble sports.

Picture this--you might have some serious pain, swelling, and bruising around your knee. It may also not be easy to put weight on the injured leg, and your knee might look a bit wonky. That's because the tibial plateau is not just any bone--it's a crucial part of your knee's puzzle.

Now, the treatment game plan depends on how bad the fracture is and your overall health. It could involve anything from wearing a cast to surgery with fancy fixation devices. Further, don't forget the rehab part – physical therapy is like the hero in this story, helping you get your knee back in action.

Exercises to Manage Tibial Plateau Fracture

These exercises can help you manage the pain and discomfort and can take you through the path of recovery.

1. Quadriceps Setting

Tibial Plateau Fracture exercises (Image via Getty Images)

Quad Sets are like a secret handshake for your quads, those muscles on the front of your thigh that help keep your knee steady.

You can do this one sitting or lying down. No need for fancy gym gear.
Just flex those thigh muscles, like you're trying to squash the back of your knee into the floor or a firm surface.
Hold it for a few seconds, then give 'em a break.
Start with 10-15 reps, and as you get stronger, feel free to level up.

2. Straight Leg Raises

Next on the list is the Straight Leg Raise. This exercise is all about giving your quadriceps a workout and getting that leg strength back.

Lie down on your back. No need to get up.
Keep one leg straight and let the other one bend.
Now, focus on the straight leg. Tighten those thigh muscles and lift it off the ground a bit.
Hold it for a moment, then let it down gently.
Start with 10-15 of these, and over time, crank up the reps.

3. Heel Slides

It's time to loosen up those knee joints and boost flexibility with heel slides.

Lie down (yep, still on your back) with your legs out straight.
Take your injured knee, and gently slide the heel towards your bum.
Then, slide it back out straight again.
Easy, right? Do this slidey business about 10-15 times, and you can add more as you get comfy.

4. Partial Wall Squats

Try to do wall squats, but don't worry, you're not going as deep as a full-on squat. These are all about building leg muscle and being kind to your knee.

Find a wall, stand against it, and keep your feet about hip-width apart.
Slowly slide down, bending your knees, but keep them over your ankles. It's like you're sliding down a pretend wall.
Go as far down as it feels good, maybe around a 45-degree angle.
Hold that pose for a second, then stand back up.
Shoot for 10-15 reps.

5. Bridging Exercise

Last but not least, we've got the bridging exercise. This one's all about your glutes and giving your hips and core some love.

Lie down, still on your back, knees bent, and feet flat on the ground.
Tighten up those tummy muscles and lift your hips up. Imagine making a straight line from your shoulders to your knees.
Hold it, don't forget to breathe, and then gently lower your hips back down.
Repeat this one about 10-15 times.

Incorporating these exercises into your recovery routine after a tibial plateau fracture can be a game-changer as they are going to be your trusty companions on the journey to regaining strength, flexibility, and stability in your injured leg.

Remember, patience is key in this recovery process, so start slow, listen to your body, and gradually increase intensity as you progress. It's also crucial to maintain open communication with your healthcare provider or physical therapist, as they can fine-tune your exercise plan to suit your unique needs.

With dedication and the right guidance, you're well on your way to a strong and steady recovery, one step at a time.