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Fibula Fracture Rehab Program, weeks 3 - 5

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Coach

Greg Dea

**Boot-Phase Fibula Fracture Training Program

A Structured Phase 1 Return-to-Load System**

Recovering from a fibula fracture requires more than rest — it requires structure.

This 3-week program is designed for athletes who have completed Phase 0 (Protection & Medical Management) and are now weightbearing in a CAM boot, cleared for progressive strengthening.

Understanding the Phases

Phase 0 (Weeks 0–2): Protection & Medical Management Imaging, diagnosis, immobilisation, and controlled protection. No loading. No performance training. The focus is healing and stabilisation.

Phase 1 (Weeks 3–5): Boot-Phase Reload This program lives here.

Once walking in a CAM boot is tolerated and progressive strengthening is cleared, the goal shifts from protection to controlled reloading — without risking displacement, torsion, or premature strain.

What This Program Does

This is a structured bridge between early healing and medical reassessment.

It is built to:

• Restore calf load tolerance safely • Maintain bilateral lower body strength (≤70% loading) • Preserve upper body force production • Maintain aerobic fitness through bike and pull buoy intervals • Avoid locomotion under load • Eliminate impact and torsional stress • Prevent deconditioning during the boot phase

Every session includes:

• Clear purpose • Sets, reps, tempo, and rest • Progression guidelines • Regression options • Strict “Not-To-Do” safeguards

What This Program Is Not

This is not a return-to-running plan. This is not a plyometric progression. This is not sport-specific reintegration.

Those belong to later phases.

What Happens After Week 5–6?

In most cases, a repeat X-ray and medical reassessment occur around Week 5 or 6.

Progression beyond this phase depends on:

• Imaging findings • Clinical examination • Tenderness resolution • Load tolerance • Clearance for running

Further rehabilitation and performance training are strongly advised beyond this program.

This is Phase 1 of a structured return-to-performance pathway.

Who This Is For

• Athletes weightbearing in a CAM boot • Individuals cleared for progressive strengthening • Those who want to maintain strength and conditioning during fracture recovery • Anyone seeking a structured bridge between injury and safe return to activity

Heal properly. Reload intelligently. Arrive at reassessment stronger — not behind.

$49

Get Fibula Fracture Rehab Program, weeks 3 - 5

1️⃣ Protects Healing While You Train

This program allows you to maintain structured training without compromising fracture healing. Loading is controlled, strain rate is limited, and torsional stress is avoided. You continue progressing while respecting medical timelines and protecting vulnerable bone during the boot phase.

2️⃣ Prevents Deconditioning in the Boot

Time in a CAM boot does not have to mean loss of fitness. This program maintains aerobic capacity, upper body strength, and posterior chain engagement so you do not restart from zero once cleared for higher-level activity.

3️⃣ Restores Calf Capacity Safely

Calf strength is rebuilt through progressive, controlled loading rather than aggressive early work. The step-by-step approach reduces reinjury risk and prepares the lower leg for eventual return to running, impact, and elastic loading once medically cleared.

4️⃣ Removes Guesswork From Recovery

Every session includes clear sets, reps, tempo, rest, and progression limits. You know exactly what to do—and what to avoid. This structure minimizes poor decision-making, overreaching, or accidental setbacks during a critical healing window.

5️⃣ Prepares You for Reassessment

This program bridges the gap between early healing and medical review at Week 5–6. By maintaining strength and work capacity, you arrive at reassessment better prepared to transition into the next phase of rehab and return-to-sport training.

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