Ankle Fracture Stretches & Exercises - Ask Doctor Jo
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- Опубліковано 10 лис 2024
- These ankle fracture stretches and exercises should only be done after your broken ankle has healed, and you are cleared by your doctor to start physical therapy. See Doctor Jo’s blog post about this at: www.askdoctorjo...
Often after an ankle fracture, your ankle becomes very stiff and weak. These stretches and exercises should help.
The first stretch will be a calf stretch. Start off with your legs out in front of you. You can bend up the leg you aren’t using towards you in a comfortable position. Keep the leg you want to stretch out in front of you. Take a stretch strap, dog leash, belt, or towel and wrap it around the ball of your foot. Relax your foot, and pull the strap towards you stretching your calf muscle. You should feel the stretch under your leg. Hold the stretch for 30 seconds, and do three of them.
Now prop your ankle up on a roll or hang your foot off the bed or table so your heel doesn't touch the floor. Put the band around the ball of your foot for good resistance. First, push your foot down and up. This is called ankle plantarflexion. Next you want to wrap the band around your other foot. This time you will have resistance pulling out. This is ankle eversion.Now cross your foot over the foot with the band as seen in the video, and pull your foot inward. This is ankle inversion.
The next exercise will be standing up. You want to lean against a wall or something sturdy. Place the foot you want to stretch behind you. Make sure to keep your heel down and your toes forward pointing towards the wall. With the other foot in front of you, like you are in a lunge position, bend your knee towards the wall until you feel a stretch through your back leg. Try to keep your back leg as straight as possible. Hold the stretch for 30 seconds, and do it three times. Then you will bend your back knee, and do the same stretch. This is to stretch the Soleus muscle which is underneath your gastroc. Hold the stretch for 30 seconds, and do it three times.
Now is a heel raise off the ground. Stand with your feet about shoulder width apart, come up on your toes as high as you can. Try not to lean forward, but bring your body straight up and slowly come back down. Push off as much as you can so your heel leaves the ground. Start off with ten and work your way up to 20-25. If this becomes easy, then you can do one foot at a time.
The last exercise will be a balance series. Stand on one foot, but hold onto something sturdy. Try to balance for 30 seconds to a minute. When that becomes easy, just use one finger one each side. Then just one finger for balance, and finally try balancing without holding on at all.
Related Videos:
Ankle Strengthening Exercises & Stretches:
• Ankle Strengthening Ex...
Sprained Ankle Treatment:
• Sprained Ankle Treatme...
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Ankle Fracture Stretches & Exercises:
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PRODUCT PLACEMENT DISCLAIMER: This video represents the honest opinions of Doctor Jo. Thank you to King Athletic for providing Doctor Jo with free loop bands to use.
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I fractured my ankle in March and it still swells up when I walk. I visited my physician and he told me the swelling is normal until it completely heals. Should I get a second opinion?
Hi there, Doc Jo! I really appreciate your help and kindness of sharing this idea on how i could do self trainings at home, whereas after i fractured my left ankle loosing confident in meeting people happened to me as well i still have little trauma of going out of home 🤭 You help a lot now, and i am picking peaces of my confident back again once i got my form, am super excited! 😍🧡
Thank you!! Broke my ankle right before the corona virus hit hard and have no clue when/if I’ll be able to get physical therapy. This helps me a lot since I know my leg is ready for some of these light exercises
You're welcome!
I am going through the same thing.
Lucy Martinez Best of luck to us both! I know how stressful it is.
literally same
K M same here! Fractured my talus on February 26th, surgery on March 4th. I was lucky to get a video conferences set up with a physiotherapist, but I was concerned about the swelling in my ankle. These videos have helped me so much
Thank you, I fractured my ankle and physical therapy is on hold due to pandemic. Will be following you.
You're welcome. Good luck with your recovery.
Hello Lucy, may I know if how long did you recover before your doctor recommend you for a physical therapy?
@@gilgalan2928 it took me 3 1/2 months. They finally found a Physical therapist for me.
That was such a long time 🙁. Thanks Miss Lucy
@@gilgalan2928 Your welcome, and yes it was. Wishing you a speedy recovery. Sending prayers 🙏🙏.
Hello Dr Jo, I had an ankle fracture and was fortunate able to use an air boot and put some weight on it through out the 6 week recovery. I was told I could go to physio now but unfortunately it is not in my pre-senior budget. At 62 years old there is no OHIP(Ontario Canada) coverage for this injury yet and as my husband just retired, we had no private plan any more. Your exercises are awesome and just what I needed. Thank you for sharing them with us.
Thanks, and you're welcome! Good luck with the rest of your recovery.
I am in Ontario Canada and I can vouche that this injury is covered by OHIP (myself and some friends, young and old, have gotten it covered) . I am poor though, maybe you're in a higher income bracket and that is why you weren't covered? I'm not sure. Sorry to hear though.
Four more weeks and I can do these!! Cant wait
Are u ok rn?
Got my plaster off roday and my foot looks pretty damn swollen. I got plaster on almost for 6 weeks and i wonder how long its gonna take till full recovery?
@@romanm1287 My plaster got Off today
Had u Recovered Till now Bro?
@@aadi5541 yeah its like 90% recovery, I walk just fine. Its a little swollen still but just a matter of time. Thanks for asking. What about you, all good?
@@romanm1287 Yeah I am good But I am Not walking Fine Like Pain is Little Big Swollen is No More
@@romanm1287 my feet hurts when I try to step is it happening with you too?
thank you for taking the time to make these videos. exactly what I needed to learn.
You're welcome.
It's been 8 months since i had an open fibula fracture and i've been on physical therapy since 4 months and my ankle isn't functioning well yet, i still use a crutch to walk so i really need these easy exercises to do at home to help myself recover fast, thank you Doctor !
You're welcome!
this helps so much. my doctor has been dodging my calls to schedule physical therapy because i won’t let him perform another surgery, but this helps a ton. thank you
You're welcome.
Thank you , like a previous comment broke my fibula before COVID19, ankle has healed , was told no physio needed but it's tight and tender , I still walk with a limp 6weeks after the break. I knew I needed something. Glad I found this. Again, thanks so much.
You're welcome.
Hi,Im roughly at the same stage as you in recovery. Where do you find your ankle the most stiff or uncomfortable? Mine is just below the inside ankle bone.Interested to hear of things that help if you are similar
Thank you for your video! Ive fractured my fibula and torn ligaments in my ankles so I now have 7 screws in my leg which has my ankle feeling very stiff. I’ve been doing light ankle stretches/rehab since 2 weeks post surgery (after my leg cast was removed) and it’s helped soooo much but now that it’s been 7 weeks, I think I’m ready to start doing more strengthening to get the muscles and range of motion back!
Still can’t walk yet or attend PT as instructed by my doctor, but I want to be productive instead of laying down 😭
You're welcome!
My PT cousin recommended some of your videos as I recover from a thrice broken ankle, and they've been so helpful! I'm 10 weeks from the fracture and surgery, so I'm getting around ok (walking unassisted and occasional cane use), but I still have a lot of work to do, and I'm looking at exercises like these to help me along. My PT cousin and my surgeon both said that I'd only need PT if I felt I wasn't progressing as well as I'd like. I'd like to limit any extra office visits during the pandemic, so I've been pretty diligent. Some days are good and others are worse, but overall I'm happy with my progress.
So that's all to say thanks for your informative and interesting videos as I recover. Some PT videos are pretty dry, but you keep it interesting.
You're welcome, and thanks. Good luck with the rest of your recovery.
3Xs!? Omg! Did they all result in surgery or just the final break?😢
@@jessicamarcano2108 so it's been a few years and my memory on the matter is a bit fuzzy for lots of reasons, but the singular accident caused all the issues and I had emergency surgery the next day that resulted in some hardware (a rod and screws I think. You'd think I'd know better, but I'd have to check my medical folder). The X-ray looked like my ankle bones had been mushed together. But I'm 2 1/2 years past and it doesn't bother me unless I step badly on uneven ground or the weather is bad or something or I just wrench it a bit. Mostly physically fine!
It helped to call the ankle movements:
" step on the gas"
"windshield wipers" and
"ring the bell". Word pictures vs technical words like eversion/ inversion.
Glad to see I’m not the only one dealing with this on top of coronavirus. Really fun to literally sit home every day isn’t it folks? Ugh! I broke mine on Mother’s Day. Mid July ditched the boot and as of a week ago free to do normal stuff as long as no pain. Riding a bike is good, walking and light hiking a little sore. Interestingly, sitting and working all day seems to be the worst. Will get going on these exercises daily starting in the am!
Thank you my ankle I fractured 4 years ago didn’t take rehab seriously starts to hurt every now and then told myself I would do rehab now this helped me tremendously, feel better!
You're welcome.
Doc Jo! This was very helpful. Thank you more so for your enthusiasm to help. I realized last evening that this ankle fracture, followed by surgery and healing has been one of the most challenging things I have encountered to date in my life. Aside from the fact that the healing had to take place within an environment that is not conducive to a more spiritual and uplifting environment. In fact, the total opposite. Breaking a bone, it's a traumatic blunt to not only the physical body but the spiritual as well. While on earth one can not survive without the other. This is where I am in the healing process and your exercise is definitely a great assist. Much gratitude!
You're welcome! Stay positive!! You will get there :-)
I 100% AGREE! I did not think breaking my ankle would be this traumatic to my physical, mental and spiritual well being. The surgery came as a surprise and I'm about 8 weeks post op (broke my ankle January 19). I'm getting checked April 3rd to see if I can start physiotherapy and assisted cast walking with cane. I can't wait to leave those crutches and regain some form of independence to feed my soul!
Great video…I am recovering from a trimalleor fracture in my right ankle. Tomorrow I am allowed to start trying to walk with a boot and begin PT on July 20th. I have been working my his flexors as well as trying to flex my foot upon doctor orders to begin ROM
Thanks for video. I got my let fractured on 12 March. It has been 10 weeks now. I think my leg is ready for such exercise now. Will follow this
You're welcome.
Thanks for the amazing video. Top notch. I just came off the cast after 6weeks. Now I’ve got the boot for another 6weeks. My ankle is really stiff at the moment but with this exercises which they are the same recommended by my doctor I’ll be fine in no time. Keep up with the great content. Be safe💪🏽
You're welcome, and thanks!
Ok, but what the age of your when you get surgery
@@srinivasmgsrini8105 30
Hey Doctor Jo! Well told. I do have a problem. I am 14 years old. I fractured my right ankle back in December 2019 and exactly 2 months later, as soon as I was able to move around without any pain, I once again abruptly started playing football(soccer). I did not do any physical therapy and I don't think my ankle actually fully recovered, and I didn't even put a plaster for my foot. It was healing without one. My ankle bone does feel different compare to my left ankle. The bone itself feels different and it hurts a little pretty often. I know it's my fault for not letting it recover completely but if there is anything you could suggest that might help it, even a little, I would really appreciate it. Thanks for reading this comment.
@Mal Theri nope, couldn't go to the hospital cause of the pandemic and my parents don't take it seriously enough
Thank you for the advice. I am currently recovering from a fracture, and will use the exercises you’ve demonstrated.
You're welcome.
@@AskDoctorJo These exercises have been really helpful in recovery. Thanks :)
Have been doing these after breaking my ankle. My doctor was impressed with how well I was walking and how little swelling I had. Now I just have to strengthen my Achilles and I will be good to go.
How long did it took for the swelling to go down?
@@saeedannie9992I propped my leg 24/7 so it didnt swell too bad but the swelling I had took about a full two months. And I still use ice when it hurts. I had surgery in April. I hope that helps. Oh and I used compression hose after the surgery. Like after that follow up appt.
Thanks! I ordered ankle support for the swelling but I think after wearing it I have more swelling. Do you still wear compression hose?
annie Yes I do. It's not terrible without them but it's still uncomfortable.
@@saeedannie9992 Hey I wanted to touch base with you. I hope it's getting better. I wanted to tell you. I'm five months out from surgery and it is finally starting to feel normal. I wanted to tell you that so you keep believing even though it's rough.
Will you please indicate in the exercise which leg is considered to be the injured one, i was a bit confused especially for the standing ones.
I had a fibula fracture and small one in the tibia
Plates and screws were planted 😢 im supposed to take off the cast after 6 weeks. Is it safe to these?
Just got my cast off I had two breaks in my fibula and a small break in my tibia and had to get plates and screws as well. I had my cast for 7 weeks and doc gave me a boot for the next month and told me I can stretch out my ligaments but not to walk on it without my boot. I can look at some of these exercises in this video and straight up know I won’t be able to do them, but the rubber band ones definitely seem like a good start once you get out of your cast. Best of luck
My mother had an accident & her Calcaneus bone broken. Surgery has been done & now doctor advised to try walking with Foot drop splint & wear Belowknee stockings.
So, what kind of exercise should my mother try for Calcaneum related surgery...???
Hi! I fractured my ankle back in August 2021.
My fractured has been fully healed and Ive been working on at home physical therapy.
Im having a lot of trouble regain my full range of dorsiflexion.
Will my full range of dorsiflexion every come back? Are there any other exercises that can increase my dorsiflexion?
I used to play soccer and run races but but now I can barely run😔😔
I fractured my ankle 5 weeks ago, my doctor said I can remove my boot and go full weight bearing along with start stretching. Can you stretch to much right away?
It is possible to overdo it, and you need to slowly build up to it.
Wonderful Exercises! Really Helping! Thank you Dr. Jo!
Thanks, and you're welcome!
I fractured my ankle in February 2021 and later had a surgery on 2nd of March and they had to fix in some inplants. I fe l my foot so stiff and I'm wondering if I'm ready for some exercises. It's about 2 and half myonths now since I had the surgery. Dr Jo kindly advise me.
Amazing esto es exacto lo que lo buscaba para mi hijo, muchas Gracias.
You're welcome.
The best on UA-cam. Thanks
Thanks, and you're welcome.
Hey Doc Jo! Thanks for such great stretches and exercises. I too had just got plaster removed but my walking style has changed and now I am unable to put pressure even on my toes to walk on complete foot. Will this stay for many more winters?
I got my boot off last week and I still can't stand on my right foot. It is so stiff and so painful. I am hoping this week will show improvement.
After I went into my boot I was only able to add small amounts of weight on my left ankle even in my boot for weeks. I’m about to start these exercises bc I can no longer afford the PT fees out of pocket.
Hello, Dr. Jo,
I have a tibial meleolo fracture on January 25th. They removed my cast one week and a day ago. My orthopedist said after a week of cast removal I can walk with crutches, then the week after I can walk by myself. Happens that I realized two days ago I can actually walk by my own with different pains on my foot and ankle, a little in the fracture, a little in the tibial tendon and also on the dorse of my foot which I think it's normal since I didn't walk for a month. Are these pains normal? I am using the crutches again to not force my foot. Will I ever be free of pain? Thanks so much for your videos, they're really helpful.
You're welcome. As long as you follow the doctors instructions, and as long as you go to physical therapy for treatment, you should heal completely if there were no complications. Good luck.
Just what I need!!! I had ankle surgery six weeks ago and I am walking with out the crutches and without the boot!!! but I need to bring the movement to my ankle! but wondering when I will be able to run and do Yoga, please some one can give advice?
I had a non-displaced Weber A fracture exactly 4 weeks ago. The doctor said i could start walking after 4 weeks, but I don't feel quite ready. Should I start doing the exercises before I start walking? There was no follow up appointment and the covid situation makes it hard to contact the doctor.
My ankle is still getting swollen and failing to bend my feet am following cant wait to start again
Same situation.....did this help u??
I am recovering from a spiral ankle displacement i suffered 5 ½ months ago. I have a plate and screws in my ankle. I started going to a physiotherapist that was across town, but stopped about a month back because the travel was too much. I haven't been regular in exercising at home, though I try walking a few times a week. How much longer will it take for me to be able to run properly?
And I don't take pain killers as a principal.
The best thing would be to be consistent with your stretches and exercises. Just walking is probably not enough. As far as how long, I don't know since I can't evaluate you.
Thanks.
You're welcome.
I broke my ankle like a twig after falling down the stairs on the 1st of November. Got a surgery done on the 4th of December. Started swimming 2 weeks after. But recently, I discovered that I can walk without my crutches but just with my airboot on which shocked a lot of people. I didnt go for therapy thats why Im here. But tip toe-ing 😱, I have zero confidence in doing that.
Geez, sounds like my car accident dec,2020 I completely shattered my ankle and have to live with metal plates and screws for the rest of my life 😭 my Achilles and heel cord muscles are still stiff and weak so I hope this helps !
Thank you for this Doctor Jo 🥰💖
You're welcome.
You always got exactly what I need doc❤
I had a impacted fracture 9 months ago, I let it heal then went to PT and it's still in pain to move and they keep telling me more PT, any suggestions on what to do?
Do pt
Thank You I have fractured in my Right ankle talus fracture . 2 month 20 days completed shall I proceed with this excerise
I no longer have health insurance here in California, so I'm hoping this will help.. had a fracture ankle (left fibula) back in October 1st, 2019 (bicycling accident) while my insurance was active...unfortunately, it got terminated (family plan under Medi-Cal Blue Cross) Mid-December 2019... I was able to see a orthopedic in Early-December 2019 before the termination of my insurance and got a cast, luckily no surgery was required... but never had chance to do follow up physical therapy due to my terminated health insurance, it's been 5 months since fracturing it, I took off the cast a month ago, I can stand and walk (just for few minutes) also I still have stiff movements on my left ankle and can't step on my toes without hurting so I'm try these exercise hoping it helps overtime.
Sorry to hear. I hope they help too. If you happen to have access to a pool, water walking is great for recovery because you have less impact and can work on getting your walking back to normal without as much stress on it.
Thank you for this video! , I sprained my ankle on June 27, 2018 and I can't walk straight since , it still swell slightly and pain ,do u have any advise
You're welcome. Did you ever go to physical therapy for it?
Hello Dr. Jo! I just got cleared last week to start putting weight on my foot after having surgery on my ankle. I fractured it 8 weeks ago. Using my boot, walking around is much easier than without the boot. Without the boot it is still some soreness there. Is there any at home treatment I can do to help with the soreness without the boot on other than ice it?
Some gentle stretches and exercises should help like in the above video.
hi ! what exercise i have to follow for my left tibia fracture ? my therapist said that in using the stair i have to keep in mind the 'up with the good and down with the bad'. its almost a year since my accident, is there an exercise you can suggest,i want to try my left leg to be lift first when im using stairs but im afraid . hoping for your reply. thank you .
I just finished 7 weeks in a cast for my foot fracture, is it safe to start these exercises right away?
Thank you, I’m at 20 weeks with a very stiff movement, calcanious fracture
You're welcome.
Good morning sir, how are you feeling now? I also broke my calcaneus and I’m worried about the footing in regards to walking. Any advice or reports would be greatly appreciated.
@@tomitoye2706 pretty good now, I was taking old doors out of a house yesterday and also helped move some heavy steel beams, no ill effects today , you need to work it hard for full recovery
@@jeffbridges666 wow thank you for your reply, do you experience any limping? Or is your gait entirely fixed?
@@tomitoye2706 I have some discomfort normally for the first 10 mins when I get up in the morning, I'm up to walking 20 miles a week and feel sore after a long walk.
I remember watching this video a couple of years ago when I had never fractured a bone in my body.. Now I am watching 2 months after an ORIF surgery and after getting my cast removed today .. Starting weight bearing and physio from tomorrow.
Good luck with your recovery.
@@AskDoctorJo Thanks doctor these videos are really helpful. Would you recommend wearing a walker boot? Since I don't feel my ankle is very stable
You're welcome. Unfortunately, I don't know since I can't evaluate you. That is a better question for your physio or surgeon.
Just got out of my cast and my ankle is so stiff so hopefully these help!
This is really helpful
Very helpful Dr Jo. I fractured my ankle last week so it will be some time before I can put this video into practice but are there any exercises I can do for my upper leg so I do not lose too much strength and flexibility there?
It really depends on where the fracture is, and what kind of casting you are in, but it's best to ask your medical doctor if it's okay to strength other areas since I can't evaluate you.
@@AskDoctorJo ok, thanks Dr Jo on a prompt response.
You're welcome. Good luck.
A quick question, I'm 14 and have not been able to walk for almost 3 months now. I have been doing phsiotherapy excersise but due to covid 19 I am unabled to go to the hospital to get a monthly check up. I can not move my feet up or down. Would these excersise help me move my feet better/get my strength in feet. Thank you
Do you have any suggestions for someone who is completely fresh after the injury... They removed my cast 2 days ago, I had 1 physical therapy session... and my ankle doesn't even move much yet...
And I want to recover sooner cause I wanna play volleyball ASAP lol
I would just follow what your physical therapist gives you. Unfortunately, I really don't know what will be best without getting to evaluate you. Good luck!
Hello mam , I had undergone ankle surgery(bimoller) 6 months back. I had not done any exercise til date. Now my ankle movement in poor. Can I get good movement if I start now. How long it takes, how many times in a day I should repeat these exercises.
Please suggest me.
Mam walking now but am limping, do I walk normally
It should help, but it's going to take a really long time if you haven't done anything until now. You can do these 2-3 times a day. Good luck.
AskDoctorJo Thank you mam
You're welcome.
justin sio is your leg better now?
I'm so confused. Im 3 weeks into a stable fibular break (2 places) and can walk in my boot easily...Im worried about getting a stiff ankle? Do I start stretching?? When should I remove the boot?
The doctor said he will see me in 4 weeks "almost walking normally" is he expecting me to arrive in a boot or shoes??? (Will be 6 weeks)
I think he still expects you to arrive in a boot but it sounds like youre healing pretty well.. 🥰👍 I broke my stable fibular too but it was a clean break and had no signs of healing so here I am 3 weeks after surgery and learning how to walk without crutches. But Im doing light exercises so you can do the same? Maybe? Idk as long as you dont overdo it or feel unbearable pain? Idk Im not a doctor but thats what Im doing while waiting for my next appointment with the doctor.
Just an update...9 weeks in. Boot off at 5 weeks, STILL hurts but limping around unaided fine. (still requires painkillers after a long day...)
Great video! How many times a day would you suggest doing these exercises?
Thanks! You can do them 1-2 times a day.
Hi Dr Jo. I broke my ankle 3 weeks ago and had surgery to repair. My splint was removed after 10 days. I am scheduled to return to ortho doctor in two weeks and should be released to begin putting weight on it then. I have been doing your sitting ankle exercises. Will I be immediately able to walk then? Thank you.
It probably just depends on how your x-rays look on the follow up. The doctor might allow you to be weight bearing as tolerated, but usually you have to progressively build up to it, so you don't overdo it and have increased pain and swelling. If there is any way you can go to physical therapy, even if it's just a few times, it would definitely be worth it. Good luck.
Hello mam it's been 3 months since I had an ORIF surgey, I had a fracture in my fibula , so these exercises can help me get my movement back?
Unfortunately, I don't know since I can't evaluate you. You will need to ask your doctor.
Thanks for the tips doctor. I got into accident and got ankle fracture. But still i can't do the inversion and eversion of the ankle
You're welcome.
DOCTOR
Ankle talus Bone fracture, cartilage damage (osteocontral lession) injury this exercise & stretches are good ? Please replay?😭
I had a trimalleolar fracture and had surgery 9 weeks ago. I needed to wait until I was mentally and physically ready for PT, and I am ready now. I've been doing ankle pumps, etc. I'm pretty proud of my progress so far...thanks to videos like this. I listen to my body and stop when there's pain. I can walk around the house without my boot ( doc said a little bit of walking around the house wing out the boot was OK). I stretch in the morning, which really helps make the day better. I also find that do the exercise in the morning is better. When I've been in the boot all day walking around, I'm too sore. My question is ... If I'm even a little swollen and sore, should I not do exercises? If my body says no, I feel that I should listen to that and do the exercises when It's feeling better. Also, moving my ankle up and down is not bad, but side to side really feels majorly uncomfortable and sometimes painful. Especially on the side with the plate and screws.
You can do the exercises even if you are a little swollen and sore as long as the pain is not sharp. Unfortunately with surgeries, sometimes you do have to push a little through the pain because you don't want the area getting too much scar tissue build up because that will cause problems in the future. Definitely listen to your body, but try to push it a little (as long as your doctor has cleared you to do so). Good luck.
AskDoctorJo ...Thank you! 😊
You're welcome!
Thanks for the guidance.
You're welcome.
Operation done by 7 month can i do this exercise ..? Pls reply
Trese exercises can be done when you still have the screws from the ankle surgery in the leg? Or are they done only after the surgery to remove screws ? Thank you
That would be a question for your surgeon. It just depends on what specific surgery was done and what precautions you are on.
When can I start a physiotherapy after the fibula and ankle fracture surgery...I did my surgery on 14th February 2022
Thank you very much for this helpful video
You're welcome.
I broke my ankle 7 weeks ago, came out of the walking boot last week. My ankle and lower leg are both very swollen and painful. Can you tell me how long this will last please?
How's Ur leg now? Are u still in pain? Able to walk properly?
Thank you so much for the video!
You're welcome!
Thank you mam thank you very much ur video is really helpfull
You're welcome.
I broke my ankle 8 weeks ago and now my ankle is stiff :( I can’t walk down the stairs but can walk up the stairs … and I do limp still so - these exercises hopefully will help me
Mam I had calcaneus extended intracellular fracture ( complex fracture ) mam so how to handle it now pop also removed 3 week's back so doctor suggested me to walk with the help of stick how can improve walking
Doctor told
Me to start these exercises but my fracture isn’t 100% healed ? Is that normal? Please answer
I broke my ankle in 2017 lost movements and I cannot dance...the doctors told that they can't help out with that because of the fracture..do you think I can make them perfect by joining a gym
Great advice! Solid video Dr. Jo!
Thanks!
I fractured my ankle and I undergo surgery. Due to Covid I wasn't able to visit my doctor. My ankle is already 7weeks, is it okay to stretch while the surgical stapler is still on my ankle?
Can we do it with full stomach...????? In the morning plz reply
Dr joe i twisted my ankle inversion and eversion and the 4 ligaments were highly stretched out ( no fracture) i had a cast 3 weeks and decided an ankle brace for week 4, but the eversion side still hurt( i can weight bear but stiff at the beginning) ,,,,, i need excercise to regain my healthy ligaments and strength it ,,, all i see are for inversions ,,, thanks 🙏🏻
I used to attend the gym for cardio and strength training ( i am instructor myself) , but i think i lost my flexibility for this ankle to twist , or maybe i am scared and need to heal first)
Is there any way you can go to physical therapy? That would really be the best thing to do. Here are some active motion exercises that might help you get started: ua-cam.com/video/UYM-_k_dWZw/v-deo.html
Perfect for my ankle!!
Thank you 😊
You're welcome.
I hope I get better with this exercises.
I hope so too. Good luck.
Hello, I've just had the ankle-foot operation and I wanted to ask what exercises I should do. The doctor said move your fingers and foot, but how should I move my foot, since it is in a semi cast (not sure how to call it, It is removable). Any help would be appreciated :)
Unfortunately, I don't know since I can't evaluate you. If you can, you need to go see a physical therapist in person for an evaluation to get the best treatment.
This video really helped 👌 thx
You're welcome!
Thank you very much! I’ll try these as soon as I am out of muy cast… 😊
You're welcome!
What type of roller do u recommend
Hi, i had ankle surgery last year, and physiotherapy but still when i wakeup in the morning or when i sit for sometime,my ankle becomes stiff. After exercise it becomes fine but how to fix this stiffness permanently. Please help
After how many days of ankle fracture i should do this exercise...????
Whenever your doctor clears you to.
So run through this once per day?
1-2 times a day. Good luck.
I recently broke my ankle bone like a fracture in may would I be able to do these I can’t afford physical therapy so I’m looking up videos I can do at home
Love the video! Thank you!
Thanks, and you're welcome!
Hello, thank you for great tips for recovery! I had lateral malleolus fracture, ORIF 2weeks ago. I have a boot for immobilisation. Can I start simple foot movements without any weight? I still have medial malleolus region swollen.. Should I be worried? 😐
You're welcome! Unfortunately, I don't know those answers since I can't evaluate you. You should check in with your surgeon before starting any exercises.
Hey I had the same lateral malleolus fracture 2 months ago. I've got my boot removed and doctor has Suggested me some exercises. I just wanted to know have you recovered now. And how much time did it take for you to be totally okay?
My best wishes to you
@@sarikasharma9484 hey! It is already 5months post operation. So my thoughts. Apparently and usually I could have started walking without a booth (at home, very slowly) after 3weeks. Which I didn't. Obviously. Because first doctor told me so... Thats why I still can not do flexion as fully as I do with my healthy leg. Eventhough I managed to get normal flexion and extension degrees. But I still need some improvements. Took me 2months rehabilitation to walk as I do now. Still not running. Because I do not want to overload the ankle. What bothers me the most-recurrent pain in the ankle joint. And the heat. If I walk too much or have to much exercises it becomes inflamed. As I was told my a sport medic. Well I still have hopes to gey better after metal removal. How are you doing after 2months?
Thank You! ❤️
You're welcome!
So I'm wondering is ice beneficial at this stage of recovery? Does it help, hurt or make no difference at all?
Yes, ice after exercises when you have an injury is always good to help reduce the swelling and scar tissue, but just 10-15 minutes at a time.
Good to know. I've been using a stairmaster for cardio and after is when it hurts the most and that's when I've been using ice.
Sounds like you are on the right track!
would heat from a hot tub be bad post workout? I just started weight bearing 1.5 weeks ago
I wouldn't recommend it for afterwards, but getting in before so the heat will warm up your muscles, and stretch while in there, should help before your workout.
Hi DrJo My girl had bunionectomy when she was younger and i believe has a pin in her toe, we been getting back into fitness and she been experiencing some pain on and off depending on the excersises are there any physical therapy or mobility excersises you can recommed?
These might help loosen up her foot: ua-cam.com/video/L9qQo3wdSwE/v-deo.html
Very useful. Thank you
Thanks, and you're welcome.
A couple of weeks ago I started using a balancing ball at the gym between sets on my recovering ankle and I'm still hurting. I don't know if the balancing exercises caused it or not, does that sound likely?
It might just be a little too much to start with if you haven't done any other balance exercises yet.
Haven't tried any balancing exercises until now. I thought I'd be good to go on that since I've been doing the stairmaster for awhile now with no discomfort.
Since a stairmaster is just in one direction, it is completely different than a balance ball.I think you are talking about a BOSU ball - the half ball, if so, that is a pretty high level activity since it moves in all directions. I would start with balancing exercises without any equipment. This might help: ua-cam.com/video/Nc62Ju2kUAc/v-deo.html
I'm getting nerve pain around the foot opposite side of the ankle fracture after 8 weeks. What can I do to get rid of pain?
I am limited in my
Dorsi muscle. Very stiff… 15 weeks out of surgery. Any suggestion?
Wiil these exercises be ok 6 weeks after ankle fusion? My foot feels stiff and would benefit from moderate exercise.
I had to do these when I had ligament surgery
From India my ankel operated fixed 2 plates, wire and 1 screw to support is your exercise also effected for me too
Yes they did the same with my ankle,and gave me these type of exercises to do after 6 weeks,....but as long as your doctor thinks you are healed enough to do so.Some folks recover quicker than others