How to strengthen a weak ankle after ankle surgery
I’ve broken my ankle roughly 4 times and had ankle surgery twice. The last time 2 years ago was a full reconstruction of muscles, tendons, ligaments, and bones. I’ve spent 18 years never fully using my ankle and being in pain so now I am relearning how to use it properly.
I will never be able to move it and bend it fully anymore and I will always have pain. But I can walk and run with my kids and lift, that’s all I need.
But, since I’m always in a bit pain I try to do things to lessen the possibility of injuring myself again and keep the pain to a minimum.
To start. My healing physically took 10 weeks. 6 weeks non weight bearing. 4 weeks until I was full weight bearing and then 3 months of physical therapy. I still have to wear a brace when it gets too bad.
🌟 these were taught and observed for 12 weeks by my medical doctor and physical therapist🌟
🏥2 feet on a slant board. Facing down. Slightly bent at the knees. Very lightly and gently bouncing a couple inches up and down. 3 times for 60 seconds each. Resting in between. This is good for mobility and strength. Some may add weights. I do not.
🏥injured ankle on slant board facing up I lean forward stretching the Injured ankle. Using the other foot as a stabilizer. Again helping with mobility and strength. 5 rounds for 10 seconds.
🏥Heel to toes. Walking forward. I started with eyes down. Working my way to eyes forward. This is really good for stability practice. I walk the green twice. Maybe 30 yards? I’m not sure 🤣.
🏥same as before. But this time we go backwards.
✨ band stretching✨
🏥I place the band around my foot and create tension so I can bend to the right and then back to the starting position. 3 rounds. 6 times.
🏥Same as the previous. But the tension is placed so I can bend to the left. 3 rounds 6 times. These are great for strengthening.
Similar to the first 2 stretches. These last 2 pull to the front and back.
🏥Placing my foot in the starting position. I pull my body back so the tension is on the top of my foot. Slowly letting the band pull my toes forward to stretch out the top (front) of my ankle. I do this twice for about 30 seconds.
🏥And then lastly, with my foot back in the starting position I bend my toes back to me and back to starting position. 10 times. 3 rounds.
There are so many more stretches and strengthening movements but these are just the basics I try to do to help strengthen my ankle again as I get used to using it fully again.
If you have any tips please let me know! Always willing to try something to help!
#physicaltherapy #rehabilitation #anklesurgeryrecovery #anklerehab #mobilitytraining
Recovering from ankle surgery, especially after extensive procedures like full reconstruction of muscles, tendons, ligaments, and bones, requires a carefully structured rehabilitation plan tailored to regain strength and mobility while managing ongoing pain. It’s important to understand that while full range of motion may not be achievable, consistent, focused ankle strengthening exercises can improve function and quality of life significantly. Regular use of a slant board, as described, can greatly enhance ankle flexibility and muscle activation. The gentle bouncing on the slant board facing down helps improve dorsiflexion mobility — critical for daily activities like walking and climbing stairs. Leaning forward on the slant board facing up offers a controlled stretch aided by the non-injured leg stabilizing, targeting plantar flexion and reducing stiffness. These mobility exercises combat ankle stiffness and scar tissue formation. Heel-to-toe walking forwards and backwards is an excellent way to retrain balance and proprioception after surgery. Improving proprioception is key because it teaches your brain and body to coordinate movement and maintain stability, minimizing the chances of future sprains or injuries. Gradually progressing from eyes down to eyes forward challenges your balance reflexes safely. Theraband or resistance band stretches are particularly effective for strengthening specific muscle groups around the ankle. Performing controlled movements bending the foot to the right, left, front, and back engages the peroneal, tibialis anterior, and posterior muscles. These targeted exercises restore muscular support critical for the ankle’s dynamic stability. Beyond these basics, incorporating low-impact strengthening activities such as seated ankle circles, towel stretches, and calf raises as tolerated can complement therapy. Aqua therapy is another gentle option that provides resistance without weight-bearing stress. Additionally, attention to proper footwear and, when needed, supportive braces can further protect the healing ankle during daily activities. As pain and swelling subside, it’s vital to listen to your body and avoid pushing too hard too soon, which can cause setbacks. Consulting regularly with your medical team to personalize your progression ensures exercises remain safe. Recovery is a gradual journey that benefits from patience, persistence, and adapting exercises based on how your ankle responds. If you combine these proven rehab methods with motivation and professional guidance, you can significantly strengthen a weak ankle after surgery, reduce pain long-term, and restore enough function to enjoy activities like walking and playing with family with greater confidence and less fear of reinjury.