Post-op Foot and Ankle Exercises Non Weight-Bearing, for all Procedures Except Achilles Repair

[@Josettelatrotinette]

Omg, i just got my stitches taken out today, 2 weeks after my ORIF for bimalleolar fracture. I saw a physical therapist that only gave me 2 very simple stretching exercises for my ankle. He said to do those for a month, then come back to see him. Very boring and neglecting the importance of starting to work on waking up my feet muscles and keeping my gluts and hamstrings strong. I love this routine although some of them I came barely do right now (arch lift and sliding towel). This program gives me hope that I can recover rapidly and fully. Thank you!

[@billyjesus5442]

hello, how long from when you injured yourself to walking on it again?

[@Josettelatrotinette]

@@billyjesus5442 At the 10 weeks mark my doctor started allowing me to do 5% weight bearing. That was the start of me putting my foot down while using the crutches. 5% was barely using the tip of the air cast on the ground while propelling myself with the crutches. I slowly increased that with the help of a physio therapist. At 13 weeks I was allowed 100% weight bearing as tolerated but took me at least another week to do short distances without crutches or cane. It's been 5 months now. I can walk mostly normally except when first getting up, I still limp for several steps. I haven't not regained full ankle mobility and strength yet but improving every day.

[@billyjesus5442]

@@Josettelatrotinette Thank for the reply. I broke my fibula just above the ankle about 3 weeks ago. I twisted my foot and damaged all the ligaments too. They performed surgery ORIF on the fibula about a week ago. I go in next week to have the stiches taken out. I can deal with everything but i really don't like not being able to walk. That's the hardest part of it all, not being able to do anything. I'm really hoping i don't need another 6 weeks to get to walking on it again.

[@doitbeforeyoudieful]

hmmm, 6 weeks out, had 5 broken ligaments (full rupture), 90* dislocation, fragmented endings of fibula and other bone near it, 2 surgeries, next week will get some screws removed distancing fibula from that other bone… i was running ultra marathons before, and seeing my foot in such a bad shape is quite sad. thanks for the tips

[@MaxwellBenson80]

​@doitbeforeyoudieful how are you doing?

[@iherbfun]

2:06 first exercise start 19:52 laying down exercises Thank you for amazing exercises- they are so helpful !!!

[@grapepicture]

Excellent program, thank you. How can I get a printed copy of this workout?

[@Lori_Ballard]

Thank you so much! You are a godsend! I am a little over 4 weeks post-op and all I was told was when I took off my boot off is basically to “move it around and see you soon”. Now here I am with pain in my calf and hamstring, and pretty sure it is because it needs more love and attention. So thankful I found you and this video.

[@Bearwolff]

Hi how are you now? Pain still there?

[@yazimvalles6828]

Is just me or its difficult to see the exercises because of the camera angle.

[@papasteris]

Thank you! I just got the green light to begin doing non-weight bearing stretching exercises and these are perfect!

[@LeviVillarreal]

Thank you so much for this!! Good luck to anything going through recovery - you've got this :))

[@dbackhusker]

Excellent video - thank you! I’m 6 weeks out of surgery, just got my cast off, and cannot get a PT appointment for another several days. It’s great to start something, anything!

[@xcatxcrazyx404]

This is excellent. I don't start PT until 4 more weeks (due to lack of appt availability) so im doing these in the meantime. I already see such an improvement over 2 days. Thanks to these I weaned off the crutches. Woohoo!

[@sadiemellow]

I will start next week & on. Icing my foot, swollen after 1 month and some weeks.

[@Melissanailzcliques]

Thank you! I am starting PT in a week and want to slowly begin movement 😊

[@denisgott]

I had surgery on my ankle, week later they took off cast and said don't step on it, rest..didn't give me the boot, didn't say what to do😢.. Just come back in 4 weeks..I am trying to move/stretch the foot little bit.. I will try to copy these😊❤

[@m.taylor]

I did the leg extension exercise while wearing a leg cast but it did not do much for the quads because there were no actual weights involved, so when my cast was removed, i could really feel the looseness and instability of my knee joint. I am still trying to rebuild my quads. The last glute exercise was tough so I was tempted to rush it.

[@sunsetvernon]

I can't do it. I had open reduction fixation. It's been 3 weeks and it is still very swollen.

[@takyrica]

This is SUPER helpful! Thank you!

[@dmclassical08]

You are awesome! Thank you.

[@adrianbass5560]

I remember exercises my physio gave me 3 years ago and have been doing them for my broken foot

[@veedubya8463]

I found these exercises very useful when recovering from my jones type 2 fracture of the fifth metatarsal. Thank you

[@michelleongoro5495]

Have marked a year and a few weeks from my left ankle surgery,i had recent trip that i did and my ankle was so swollen what can i do to control or what exercises can i do

[@veronicasoares751]

this is great exercises, how can i get a copy of the exercises?

[@1amberale]

Love love love these exercises! Quick and simple but very effective. ❤

[@michaelzeeryp6475]

Thank you. I go in for post op next week.

[@melissawickser990]

really great and helpful!! thank you!

[@gabysanders197]

I appreciate this so much! I had surgery almost 3wks ago and they just gave me a boot and said I’m free to walk. I can’t even step on my foot it’s so swollen. And my calf muscle is gone.

[@Niyaz-w8w]

Wow same here! What have done to improve it?

[@gabysanders197]

@@Niyaz-w8wIt’s been three weeks and I elevated my foot most of that time and iced it. Swelling eventually went down to manageable level. I asked to start pt & they said no. I go for follow-up today & hope they’ll clear me for pt. I can walk pretty well in the boot & feel like I could get away with no crutches. Hope your recovery is going well!

[@Niyaz-w8w]

​@gabysanders197 I had a tendon transfer surgery 7 weeks. I'm now out of my cast and put in a boot. My physio starts this Thursday. My issues atm is my calf muscle feels jiggly and I can't contract it well. Swelling has calmed down. Another issue is the sole of my foot is lower than the balls of my feet so there's alot of pressure on the sole. Was wondering if I can fix that...

[@gabysanders197]

⁠@@Niyaz-w8wI hope your physio will be able to help with that. I hope to start Friday. I had cfl and atfl repair along with a talar ocd repair. I sometimes still hurt where the ocd repair was and hope the surgery didn’t fail. We seem to be on the same timeline. Hope to be able to drive sooner than later bc I’m still out of work.

[@Niyaz-w8w]

​@gabysanders197 I'm out of work too but thankfully I'm an accountant so I can WFH. Starting work again in September. Been out for a few months now. Would be nice to keep chatting to see how our recovery works out. Feels lonely having such a rare injury/illness.

[@daisy13260]

Im now5 weeks post lisfranc surgery and in a cast, i was given absolutely nothing, no info or advise 😢

[@richardkuhlmeyer2329]

Had a trimalleolable fracture Wasn't given any stretching exercises and was told to just move my ankle around. 2 months later, I was told I could start putting a little weight on it and everything in my foot ankle back of knee hamstring isn't ready for load barring. I'm going to have some words with my doc when I see them next

[@samantharodriguez2625]

Exactly the same is happening to me. I had the same fracture happen and the end of July and was put screws and a plate they told me to just do ankle rotation and then had another surgery about a week and a half ago and the say I can start putting weight on it and well I can also tell that I’m not ready either. I start therapy in 2 days. This video is helping it seems but u have trouble with the towel one, it feels like it’s stretching but it hurts

[@lizs5176]

Morgan - I just called the number you gave a viewer to see if they could email me these exercises - u no longer work there - do u mind sharing the sheet with us? It is so helpful and I’m so grateful. My surgeon said - see u in a month (triple fracture). No clues or resources on how to start rehabbing the ankle except for do your abcs …. Sigh ..

[@philiprolston6524]

Can I ask how you are now

[@lolitanoval8266]

Thank you for this good exercise to my left foot fracture. I will try this exercise.

[@dieterholle5666]

Thank you. I’d just like to check, are these ok to do two weeks post op for a severe calcaneus fracture. I had ORIF surgery. Plate and 12 screws. I’m in an Aircast boot.

[@flagstaffbonejoint-mainoff7554]

Hello! We recommend contacting our office to discuss your question further as each patient’s medical situation is unique. Please contact us at [phone]. Thank you.

[@georgianaleparda2744]

Hi, I am reaching you because I got calcaneum surgery on my feet, can you take few minutes from your time and tell me how is going your recovery and what helped you the most? Thank you

[@joyous8248]

Spiral fracture of my fibula & broke my ankle as well .. just got my soft cast off today .... but in meantime the next 10 days no heavy bearing.. but I must move my foot & ankle around then PT .. but still in my boot for 12 wks .. .. thx for share my friend.. happy healing to all … 🙏🏽🙏🏽🌺❤️‍🩹

[@user-wb2yv7ll9d]

This is great, thank you!

[@2021-j2d]

I’m 3 weeks from Achilles reattachment, bone spur removal and plantar fascia released and this hurts my foot just watching it!

[@brendonmoeller]

Yikes, my foot and toes way to stiff. 4 weeks po trimalleolar fracture orif surgery.

[@rushellwilson4121]

Same. It hurts to do any of these

[@brendonmoeller]

@@rushellwilson4121 and my incision scars still sting and burn like crazy 🤷🏼‍♂️

[@jeanxiao9741]

3 weeks after surgery, in a non weight bearing period, This is very helpful, thank you!

[@Bearwolff]

I got my plaster removed day before yesterday will try out these exercises 👍☺️

[@renzofficial2435]

Nice sharing exercises

[@Nazilajoon]

Very helpful, I’m in my 12th week of surgery and no weight bearing, I love these exercises, do we need to ice it after the excercises?

[@LeviVillarreal]

only if there's swelling!

[@happykat57]

very nice thanks: )

[@Wateverwa]

I can’t realiti see your Toes in the video. Only partially. Is there another video with the full angle?

[@ro2aaagsegypte644]

Thank you so much u saved my leg❤

[@chloebotterill1916]

Is it possible to get a copy of the print out?

[@flagstaffbonejoint-mainoff7554]

Hello. We recommend speaking with a representative in our office regarding your question. Please contact us at [phone], and someone would be happy to assist you. Thank you.

[@TechNicklee]

When taking the boot off and placing foot on the floor does it feel like gravity is pulling?

[@melissamendoza4346]

Do you have the exercise sheet available to print?

[@flagstaffbonejoint-mainoff7554]

Hi, Melissa! Please contact our office at [phone], and someone would be happy to assist you!

[@varalakshmielango5208]

Can't see the moves you are demonstrating on your left foot

[@emmanuelefuiani6302]

Fantastic

[@tymanae1802]

i just had surgery for a trimalleolar ankle fracture 2 weeks ago and was only given two exercises to kick out & lift my leg straight up.. is it safe to do these exercises right now ?

[@gangstafish25]

Even for complete ankle replacement like me?

[@flagstaffbonejoint-mainoff7554]

Hello! We recommend contacting our office to discuss your question further as each patient’s medical situation is unique. Please contact us at [phone]. Thank you.

[@melissac6361]

I have a broken fifth metersal should I be doing anything

[@flagstaffbonejoint-mainoff7554]

Hello. We recommend contacting our office to discuss your question further as each patient’s medical situation is unique. Please contact us at [phone]. Thank you!

[@annarsndz3203]

Can I do those, even-though my Dr. didn’t give me exercises? I just got my cast removed and he only said try to step light bearing..

[@flagstaffbonejoint-mainoff7554]

Hi, Anna. We recommend contacting our office to discuss your question further as each patient’s medical situation is unique. Please contact us at [phone]. Thank you

[@iseenh]

Can I do this after foot reconstruction surgery?

[@iseenh]

Plus can u download the list as pdf in the description box

[@flagstaffbonejoint-mainoff7554]

Hello! We recommend speaking with a representative in our office regarding your question, as each patient's medical situation is unique. Please contact us at [phone], and someone would be happy to assist you. Thank you.

[@lulanez8608]

Can I do these after tendon repair?

[@flagstaffbonejoint-mainoff7554]

Hi, Lula. We recommend speaking with a representative in our office regarding your question, as each patient's medical situation is unique. Please contact us at [phone], and someone would be happy to assist you. Thank you.

[@mrscuteas]

Are these acceptable post ORIF for a Lisfranc fracture? Halfway through 3 months of non weight bearing and just had my cast changed to CAM boot.

[@mrscuteas]

Ok just got further into the video and I don’t think they are suitable for my injury.

[@TheDaddycatty]

At the begging of video I couldnt see her foot doing the exercises.

[@tanyaterry1133]

Akin osteotomy recovery

[@philiplow6016]

Pabst Blue Ribbon.

[@gailwesterfeld7915]

It would be better if when you are demonstrating the toe and foot exercises if I could see your foot better. Your foot is almost outside the picture

[@khadijahx4223]

Can these be done after trimallear ankle fracture? If so are they safe to do before the bone fully heals?

[@flagstaffbonejoint-mainoff7554]

Hi, Khadijah. We recommend contacting our office to discuss your question further as each patient’s medical situation is unique. Please contact us at [phone]. Thank you.

[@annafekete9313]

Very bad sound!

[@flagstaffbonejoint-mainoff7554]

Hello! Please feel free to use the close captioning feature for dialogue to be provided in text form!

[@BladderSnadder]

You just need an inexpensive neck mic instead of the camera's built-in mic. Then there is no echo.

[@fikileshitlhavani9045]

06:00 why is it “tricky for black people”? 🙄

[@flagstaffbonejoint-mainoff7554]

Hi, Fikile! We apologize, it is a little hard to hear during certain parts of the video as she is speaking quickly, but we want to assure you that she does say "tricky for a lot of people." Please feel free to use the closed captioning feature for dialogue to be provided in text form.

[@queen_jaylo222]

I thought she said that too.. 😂 I kept rewinding it.

[@queen_jaylo222]

Then I zoomed in and read her lips too 🤣🤣 just because I was so confused

[@paulabraxton3110]

It’s not tricky for me.

[@bendope1923]

😂 I had to go check it out. It sounds like whichever one you’re looking for