non weight bearing exercises after ankle surgery

3 min read 01-02-2025

non weight bearing exercises after ankle surgery

Ankle surgery can be a significant event, requiring a period of recovery and rehabilitation to regain full function. A crucial part of this process involves non-weight-bearing exercises, which are crucial for maintaining muscle strength, range of motion, and overall fitness without putting stress on the healing ankle. This comprehensive guide will explore a range of exercises suitable for the non-weight-bearing phase, emphasizing safety and gradual progression. Remember to always consult your physical therapist or surgeon for personalized guidance tailored to your specific surgery and recovery progress.

Understanding the Non-Weight-Bearing Phase

After ankle surgery, your doctor will likely prescribe a period of non-weight-bearing, meaning you should avoid placing any weight on your injured ankle. This period varies depending on the type of surgery and individual healing rate, typically lasting several weeks. During this time, crutches or a wheelchair will be necessary for mobility. The goal of non-weight-bearing exercises is to maintain muscle strength and joint mobility in your legs and ankle without hindering the healing process.

Essential Non-Weight-Bearing Exercises

The following exercises can be incorporated into your recovery plan. Remember to start slowly, focusing on proper form, and gradually increase repetitions and intensity as your strength and comfort allow.

Upper Body Exercises

Even though your ankle is healing, maintaining overall fitness is important. These exercises help to prevent muscle atrophy in the upper body and core, which can be particularly significant during periods of reduced mobility.

Arm Bicep Curls: Using light weights or resistance bands, perform bicep curls to strengthen your arms. (10-15 repetitions, 2-3 sets)
Tricep Extensions: Similarly, tricep extensions help maintain upper arm strength. (10-15 repetitions, 2-3 sets)
Shoulder Presses: Strengthen your shoulder muscles with overhead presses using light weights or resistance bands. (10-15 repetitions, 2-3 sets)
Chest Presses: Maintain chest strength with chest presses, again using light weights or resistance bands. (10-15 repetitions, 2-3 sets)
Plank: Strengthen your core muscles with planks, holding the position for as long as comfortable, gradually increasing the duration.

Lower Body Exercises (Non-Weight-Bearing)

While you cannot put weight on your ankle, you can still perform exercises to maintain lower body strength and range of motion. These are crucial for preparing your ankle for weight-bearing activities later in your recovery.

Ankle Pumps: While seated, point and flex your toes, improving ankle mobility. (15-20 repetitions, 2-3 sets)
Ankle Rotations: Gently rotate your ankles clockwise and counterclockwise. This improves joint mobility. (10-15 repetitions, 2-3 sets in each direction)
Knee Extensions: While seated, extend and straighten your legs. This strengthens the quadriceps muscles. (10-15 repetitions, 2-3 sets)
Hamstring Curls: While seated, bring your heels towards your buttocks, strengthening your hamstrings. (10-15 repetitions, 2-3 sets)
Quadriceps Sets: Tighten your thigh muscles by pushing your knee down into the bed or chair, then relaxing. This helps maintain muscle tone. (10-15 repetitions, 2-3 sets)

Range of Motion Exercises

Maintaining a full range of motion in your ankle joint is critical. Your physical therapist will guide you with specific exercises based on your surgery and individual needs.

Passive Range of Motion (PROM): Your therapist might perform these, gently moving your ankle through its range of motion.
Active Assisted Range of Motion (AAROM): You might assist the movement with your other leg or a towel.

Important Considerations

Pain Management: Listen to your body and stop if you feel any sharp pain.
Proper Form: Focus on maintaining proper form to avoid injury. Seek guidance from your physical therapist if unsure.
Gradual Progression: Start with fewer repetitions and gradually increase as tolerated.
Regularity: Consistency is key. Aim to perform these exercises daily or as directed by your physical therapist.
Communication: Keep open communication with your surgeon and physical therapist about your progress and any concerns.

This information is for general knowledge and does not substitute professional medical advice. Always consult with your healthcare provider or physical therapist before starting any new exercise program, especially after surgery. Following their guidance will ensure a safe and effective recovery journey.