Post Ankle Surgery Exercises

After undergoing ankle surgery, it’s essential to begin a tailored exercise routine to regain strength, mobility, and functionality in your foot and ankle. Exercising post-surgery promotes healing, prevents stiffness, and helps restore balance in your ankle joint. Regular movement is crucial for reducing pain and swelling, ultimately leading to a smoother recovery process.

With proper exercises, you can rebuild the strength in your foot and ankle, making daily activities more manageable as you recover. In this article, I'll walk you through specific exercises to help you heal your ankle efficiently, share important safety tips, and showcase how the Freedom Leg can help support you during these exercises. 

Engaging in post-surgery exercises offers multiple benefits, including improved circulation, which speeds up the healing process by delivering essential nutrients to your ankle joint. Additionally, these exercises help maintain muscle strength, preventing atrophy in the muscles surrounding the foot and ankle. Regular movement also reduces the risk of developing scar tissue, which can limit your range of motion.

By incorporating exercises into your daily routine, you set the foundation for a quicker, more effective recovery.

Incorporate the Freedom Leg into Ankle Exercises

The Freedom Leg is a revolutionary hands-free crutch that provides unparalleled support during your recovery. By using the weight of your back thigh to relieve pressure from your foot, it allows you to perform ankle exercises with a more natural gait, all while keeping your knee bent in a comfortable position. The custom aluminum side rails stabilize and support your leg, making it easier to maintain symmetry and balance as you perform these critical post-surgery exercises.

Ankle Exercises: Try these at Home!

Calf Stretch

A calf stretch is vital for keeping your Achilles tendon and calf muscles flexible. Stand facing a wall or chair, place your hands against it, and extend the injured leg behind you, keeping your knee straight and your heel on the ground. Slowly lean forward until you feel a stretch in your calf. Hold for 20-30 seconds, then release.

Calf Raises

Calf raises strengthen the muscles in your lower leg. Stand with your feet shoulder-width apart, using a chair or wall for balance if needed. Slowly rise onto your toes, hold for a few seconds, and then lower your heels back to the ground. Repeat 10-15 times, gradually increasing repetitions as your strength improves.

Resisted Plantar Flexion

Resisted plantar flexion helps build strength in the muscles around your ankle. Sit with your leg extended and loop an elastic resistance band around the ball of your foot. Hold the ends of the band and gently point your toes downward, like pressing on a gas pedal. Hold for a few seconds, then slowly return to the starting position. Repeat 10-15 times.

Ankle Circles

Ankle circles are great for improving flexibility and range of motion. While seated, extend your leg and rotate your foot in slow, controlled circles. Perform 10 circles in one direction, then reverse and do 10 circles in the opposite direction. This exercise helps in loosening the ankle joint and improving overall mobility.

Ankle Pumps

Ankle pumps are a simple, yet effective exercise for promoting circulation and reducing swelling. While seated or lying down, point your toes away from your body and then pull them back towards you. Be sure to keep your knees straight to stretch your calf muscles. Repeat this motion 15-20 times. 

Towel Curls

Towel curls strengthen the small muscles in your foot. Sit with both feet flat in front of you and place a towel on the floor in front of you. Grab the center of the towel with your toes and curl the towel towards you. Release and repeat for 10-15 curls. This exercise is great for enhancing the control and stability of your foot.

Single Leg Balance

Single leg balance exercises help improve proprioception and stability. Stand next to a support surface, such as a table or chair, and place both hands on the surface with both feet on the floor. Keeping both knees straight, balancing your injured leg while lifting your other foot in the air. Try to maintain your balance for 15-30 seconds. Gradually increase the duration as your balance improves, and repeat 3-5 times.

Practicing Safety During Ankle Exercises

Knowing Your Limits

It’s important to listen to your body and recognize when you’re pushing too hard. Start with low-intensity exercises and gradually increase the difficulty as your strength and mobility improve. If you experience significant pain or swelling, reduce the intensity or frequency of your exercises and consult your healthcare provider.

When to Start Exercising After Ankle Surgery

The timing of when to begin exercises post-ankle surgery varies depending on the type of surgery and individual healing rates, so it's important to always follow your healthcare provider or physical therapist’s recommendations to make sure you’re not risking re-injury. Generally, light stretching and exercises can start a few weeks after surgery, and can gradually be incorporated into your daily routine. Be sure to read our article about what to expect about the recovery process following ankle surgery. 

Safety Tips and Precautions

Before performing ankle exercises, it’s important to warm up properly to avoid injury. Make sure you're wearing supportive footwear, and always perform exercises in a controlled manner. Avoid any high-impact activities until your healthcare provider has cleared you. Additionally, the Freedom Leg can be used to help you stay balanced and reduce pressure on your ankle, making your exercises safer and more effective.

Using the Freedom Leg for Post Ankle Surgery

Incorporate the Freedom Leg into Ankle Exercises - Using the Freedom Leg While Exercising

The Freedom Leg is designed to assist you in performing post-ankle surgery exercises without the strain of traditional crutches. By stabilizing your leg and allowing you to maintain a natural walking motion, the Freedom Leg enables you to carry out exercises like calf raises and single-leg balance more effectively, promoting a faster recovery.

Why use the Freedom Leg?

The Freedom Leg is ideal for individuals recovering from ankle surgery because it allows you to engage in necessary exercises while keeping your hands free for daily activities. It reduces the risk of muscle atrophy by enabling weight-bearing exercises, which are crucial for maintaining muscle strength and joint stability. By using the Freedom Leg, you can achieve a more balanced and efficient recovery.

FAQ

How important is it to practice exercises after ankle surgery?

Practicing exercises after ankle surgery is essential for restoring mobility, reducing stiffness, and rebuilding strength in your ankle. Regular movement is key to a more complete and successful recovery.

Can I use the Freedom Leg while doing ankle surgery exercises?

Absolutely! The Freedom Leg is designed to assist with weight-bearing exercises, making it an excellent tool for supporting your recovery while allowing you to maintain balance and symmetry during exercises.

How often should I practice post-ankle surgery exercises?

Typically, you should perform these exercises daily or as recommended by your healthcare provider. Consistency is key to rebuilding strength and mobility.

Do I need any specific materials or equipment for these exercises?

For most of these exercises, you’ll need basic items like a towel, resistance band, and a supportive surface for balance. Most of these can be found right at home! Additionally, The Freedom Leg can also be used to support and enhance your exercise routine. Check out our list of must haves for ankle surgery for more tools and materials you can use in the recovery process. 

What activities and exercises should I avoid after ankle surgery?

Avoid high-impact activities, excessive weight-bearing on the injured ankle, and movements that cause sharp pain. Always follow your surgeon or healthcare provider's recommendations and listen to your body to prevent re-injury.