Whatever the reason for your ankle surgery, rehabilitation plays a key role in properly healing your joint and returning it to a functioning level. Exercise options after ankle surgery concentrate first on improving your range of motion to prevent stiffness. Once flexibility occurs, gentle strengthening exercises start. Since all injuries and recuperation processes differ according to individual conditions, check with your doctor first.
Water-Based Exercises
Some individuals may find that exercising on land is too limiting, painful or uncomfortable. An aquatic environment, such as a warm water pool or spa, may be more suitable. Exercising in water takes pressure off the joints and improves mobility, according to University of Washington Sports Medicine and Athletic Trauma. Start doing some gentle aquatic ankle circles to increase your ankle joint mobility. Get into chest-deep water while sitting on a step with your back supported. Slowly lift your surgical leg in front of you and straighten your knee as much as possible, toes pointing upward. Start slowly making clockwise circles with your ankle. Make 10 circles. Return your leg to the original position. Relax 10 seconds. Repeat this exercise 10 times using the counterclockwise direction.
Gentle Muscle Flexes
Exercise options after ankle surgery will start with gentle stretching maneuvers that concentrate on increasing your ankle's range of motion before the joint becomes strong enough to withstand weight. Work on improving your ankle flexibility by stretching out your calf muscle while doing a dorsiflexion maneuver that uses a towel for an exercise tool. Get into position by sitting on an exercise mat with your legs extended. Place the center portion of a towel along the bottom of your surgical foot. Grab hold of each towel end with a hand. While keeping your back straight, gently pull on the towel until your ankle moves toward your body. When done properly, there will be a stretch along the backside of your lower leg. Hold the stretch 20 seconds. Slowly release the stretch and return to the original position. Relax 10 seconds. Repeat the exercise 10 times.
Resistance Bands
When your ankle becomes flexible enough to begin strengthening maneuvers, concentrate first on strengthening your ankle muscles to allow progression to more advanced weight-bearing maneuvers. Resistance bands can help in this area by strengthening and stretching your ankle muscles, according to Sports Injury Clinic. Work on improving your ankle functioning by doing some plantar flexion maneuvers. Sit on a comfortable surface and wrap the band around the ball of your foot. Grab hold of each end with a hand. Place your foot so your toes point toward the ceiling. Hold the band tight as you point your toes away from you. Hold the position five seconds. Slowly return your foot to the original position. Relax 10 seconds. Repeat the exercise 10 times.
Weight-Bearing Maneuvers
As your ankle becomes strong and flexible enough to withstand body weight, exercise options after ankle surgery need to include weight-bearing maneuvers. Gentle exercises such as calf raises will increase ankle strength while using only body weight. Start by standing with your weight evenly distributed between your legs. Hold onto the back of a firm chair for support. Slowly lift your heels from the floor as you shift your body weight onto your toes. Do not lean forward. Hold the position 10 seconds. Slowly lower your body back to the original position. Relax 10 seconds. Repeat the exercise 10 times.
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