Calf Exercises After Ankle Surgery

Find your calf! Stretch it! Strengthen it! It needs you!! Here are some ways to work your calf after ankle surgery.
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[@sidybarre7503]

Mihal, it been almost 4months since my ORIF surgery. The calf strengthening is great from your videos. I am able to walk now with less limp. My therapist has been great too but your videos have given me a lot of hope for future knowing someone else is well recovering. Good luck and God Bless us.

[@brokenankleclub]

Sidy - so great to hear you're doing better!! Don't underestimate yoga and massage as well :)

[@sidybarre7503]

Thank you writing. Mihal, did you ever experience heel pain and what did do to treat it?

[@mihal.freinquel]

Sidy Barre I sure did. Massage massage massage!!

[@sidybarre7503]

I have on both leg and is quite uncomfortable. Did you see the Doctor or just massage? How is your leg now? Do you walk normal like before? Thank you for responding. Sidy

[@mihal.freinquel]

Sidy Barre I went to physical therapy and massage. You should check out my blog (link in the description above), I talk about my whole experience and give updates on how I am now :)

[@jilllewis2421]

Thank goodness I found you and these videos. It gives me hope and your injured leg has such good muscle definition. I had a trillmelleor fracture this past June. I still use a walker in the AM. No one told me a fall over my dog would be a lifelong process. I will use all your advice and check in in 10yrs and hope to be where your at sis.

[@brokenankleclub]

I'll be cheering you on, stay in touch!

[@addictstatic]

I broke my fibula and was unaware and due to lack of funds struggled with it for 3 years which compacted and destroyed my ankle joint. After an extensive reconstruction surgery they fused the majority of my foot along with my ankle. It's kinda crazy how not being able to stand on it fully for 3 months has severely affected the simplest of movements Thank you for your video as I continue my road to recover what I can. Much love.

[@brokenankleclub]

You got this. One day - and step - at a time!

[@davidcook2172]

Thank you for the great tips I'm 16 weeks and it felt like I would never be the same again. 3 weeks ago I could still barely walk. Then one miraculous day the progress was drastic. I am trying to do one mile walks and with your yoga and stretching techniques I am doing that. Thank you for your help good karma is coming to you

[@brokenankleclub]

I'm so happy to hear that, Jeff! Congrats! And thank you :)

[@ginreg21]

I broke my ankle 10 years ago and did not have PT due to a shortage of funds at the time, the calf on one leg is now smaller than the other. I am doing these exercises to help make my calf stronger. Thank you so much for posting this and for your blog!

[@brokenankleclub]

Awesome :) Good luck with your healing!

[@dianefrancis1425]

Good exercise

[@sidybarre7503]

My right leg is doing great. Please keep sharing your discoveries for healing. Happy Thanksgiving to you Mihal. Year 2015 will be better for all of us.

[@christinesouthern575]

Hi My husband has had both ankles fused for many years. His calf muscles have virtually disappeared. He still manages to play golf, walks a few miles and still tries to ski but his back is always sore because he does not bend his legs enough to balance and so keep a straight back. Can you suggest exercises that will strengthen his calf muscles ? First time we have used this way to communicate! Christine

[@isaacricketts9398]

Hey mihal. I know I need to get the surgery done but it scares me knowing I'll be limping during the year of 2015, I love the braveness you have.

[@mihal.freinquel]

I know. Surgery is scary as hell! But in some cases it's unavoidable, and you'll be happier once it's over. Plus, then the real healing begins!

[@marinagnjidic4342]

Thanks Mihal for the reply. I'm in hospital now day 3 I've had a different surgery fusion type I'm in so much pain plus it's so hard to walk with my cast. I don't know how I'm going to go through this. Any advice? You look so good and your strength is amazing.

[@mihal.freinquel]

Advice: be patient with yourself...stay as active as possible (check out my yoga videos for that), stay hydrated, and get massages as soon as your doc says it's ok!

[@sandraobrien8705]

At what point after surgery should you be doing these exercises?

[@kayladvorchak3898]

Hello! i had a lapidus procedure done about three months ago. (thats a type of surgery for bunions) and i wasn't able to put any weight on my foot for 2.5 months. i just started putting weight on it and my ankle is so weak it hurts when i walk, along with my calf muscle. i tried these exercises to get the bones used to having pressure and moving around again. and i must say they've helped.thank you!

[@mihal.freinquel]

Oh I'm so glad, Kayla! I didn't even think about people using it for recovery from other surgeries. That's awesome. Good luck with the rest of your healing!

[@kayladvorchak3898]

definitely helpful! thank you xo

[@bobthes6793]

Mihal I'm a 18 year old male I broke my ankle September 11 2014 and got surgery done with like two or three screws inserted I broke only one of the ankle bones tibia and I could walk and fast walk easily by January and February since then I've felt like I've gained some muscle back in the calf and can run better but with pain unlike walking and fast walking which are painless and jumping is still a problem . My question is does two years after surgery is it significantly better than one year after for you ?

[@bobthes6793]

Rom seems to be improving but I don't do the Ot excersise a much but I do move my foot up and down constantly to stretch it so that's helped but the bottom piece of my calf near the Achilles is still weak you know any way to strengthen. That particular part and get that same flex back I think it's gradually coming back from what I've been doing but I still got a lot of work to do

[@mihal.freinquel]

+Bob Thes Hey Bob - I'd say 1 year post op feels about the same as 2 years. But I will say this, when I do yoga consistently and my whole body is stretched out, I feel way better than when I don't. And massage, that always makes things better too. Yoga is also great for strengthening because it forces you to rely on balance, which gets all of those little ankle muscles. Try standing on one foot - lifting your leg up and forward, out and to the side, out behind you and back to the front. Once that gets easy, do it with your eyes closed.

[@ghalias6266]

i just recently did a surgery and i cant walk on my leg hopefully this will help

[@sjswatford]

Hi Mihal, thanks for sharing this; there's a couple of things I've not seen before, so may be useful to me.. I broke and separated my ankle around the time you uploaded this. How are you finding it now? I'm particularly interested in how you got your dorsiflexion back, if indeed it is back. It is certainly a life changer. Cheers Simon

[@brokenankleclub]

Hey Simon - being able to flex my foot has just come with time...many months of walking, going up and down stairs, and yoga. Also, don't underestimate the power of regular massage. What I still don't have fully - over a year after my first surgery later, is the range of motion when I point my foot. I hope that comes back at some point, it makes certain yoga poses really frustrating.

[@carlakinsella3833]

I had surgery in July 2017 and my pain is still bad. Movement is difficult but I thought the pain would be better. I'm at week 9. :-( any advice for pain management so appreciated. Trying ice heat elevation and nsaids. Still not good. Thanks

[@marinagnjidic4342]

Hi Mihal, Thank you for posting your experience it gives hope. I just have a question I am going into surgery on Wednesday and I am freaking out not so much about the recovery stage but what it will be like after I'm out of the cast and boot. Im not having your type of surgery but a ankle fusion. How does it feel to walk again? Can you wear heels?

[@mihal.freinquel]

I probably could wear heels but I don't. For all of my updates check out my blog in the description above. Don't freak out about recovery - it's the best part! You get to be an active participant in your healing. Have patience with yourself :)

[@MrsButter1]

good morning im just now starting physical theraphy and being able to bear weight and walk. did you have trouble standing on your bare feet . i cant get the heal of my injured ankle to go all the way down to the floor ....

[@mihal.freinquel]

+Erica Watson Yeah bare feet is tough. I wrote a whole post on my blog about Nike Roshe Runs - they were really, really comfortable and helpful as I began to walk and get my ankle more flexible. If bare feet doesn't feel right, then use whatever shoes do feel right. You'll get there. Also, have you tried yoga to work on your flexibility? I have a few yoga videos if you check out my channel.

[@smarikadahal7052]

Hi Mihal. I broke my ankle and i got 2 screw . I started walking and do those exercise in 8 weeks .Now its 10 weeks . I am a nurse and i started going at work which is very important to me but doing 8hr shift . I end up with limping , tired foot . my leg were so strong before i feel very weak in my leg now it gets tired easily . Do you realise the same ? will it ever be like before ?

[@brokenankleclub]

It hasn't been that long - of course it gets tired easily! Have patience with yourself. And I think in the meantime, if possible, you should be easing into work with shorter shifts - it won't heal if you keep stressing it. Make sure you ice and elevate every chance you can!

[@gajjutandle5735]

Hiii .... Same hear ... My ankle is broken . Suggest me next stape after seargery .. plezzz guidelines me

[@tatianna3710]

I’m just starting 5 months out of ankle surgery. However nobody understands that I’m not ready to compete. I’m literally not physically and mentally ready it’s so frustrating because everyone in my sport doesn’t understand and wants me to compete.

[@carmenalmonti6861]

Hey! Question....how long did it take you to be able to walk down stairs with your bad leg leading the way....i.e. taking the first step. My dorsiflexion feels like it will never come back. Like the pins are just stopping my rom

[@mihal.freinquel]

That's a great question and I don't remember that part precisely. It definitely takes time, and to be comfortable with regular walking/pressure on that foot before you lead with it on stairs. For the dorsiflexion issue - have you tried massage? Manually loosening those muscles was really key for me - in addition to stretching over a stair, etc.

[@anelgonzales6753]

hey ! hope you doing well you leg get skinny after the surgery? my question is if they go back to normal :/

[@brokenankleclub]

Anel Gonzales My leg sure did get skinny! I talk about it here: whattoexpectwhenyoubreakyourankle.blogspot.com/2013/06/calf-atrophy.html Eventually it did go back to normal, with enough strength training - and just walking.

[@gadgetworld2778]

Hello dear thanks for the video . I had my surgery on december 30 2017 and now I have been advised by my doctor to join my office . I broke my fibula and doctor have put plate and screw on my ankle . I have been asked to wear ankle brace and use a walker for 1 week and then use a stick to walk . If I am going t the bathroom and moment I put my foot on the ground I feel I am going to fall , any suggestions how much time it takes to heal . it is very painfull . Only thing i do is hot water massage and putting oil on the affected leg . thanks

[@mihal.freinquel]

There's really no specific answer about how much time it takes to heal - I'm sorry, I know that's not what you want to hear. Watch the rest of my videos, I think they'll offer more insight about the healing process

[@GoatxFitness]

theirs alot of exercises to regain some or all of the original range of motion you should include them as part of your exercise routine

[@nuwes86]

You can regain all of your original motion AFTER the surgery? Are you sure about that? I'm looking at getting the surgery done too. So I'm very curious.

[@mihal.freinquel]

Marc Rowe It depends on the person. I've regained nearly all ROM, I'd say 98%.

[@nuwes86]

Can you run at all?

[@nuwes86]

Thanks for replying :)

[@mihal.freinquel]

Marc Rowe I'm not a runner, but I think at this point if I wanted to I could. I do jumping jacks and other in-place jumping, which is similar.

[@jujarausman]

hi mihal, how r u. i am a sports physio and looking for doing a crash course on manipulation. Suggest me some good crash course please..