Support Every Step of Your Recovery

Welcome to the Foot/Ankle Surgery exercise program. Preparing for surgery with targeted exercises can significantly improve your strength, flexibility, and overall fitness. Engaging in these exercises may enhance your recovery outcomes by maintaining muscle strength and joint mobility before surgery.

Perform the following exercises daily for the 30 days leading up to your surgery, and continue them as much as comfortably possible post-surgery, be sure to consult with your healthcare provide about exercising post surgery.

1. Resistance Band Dorsiflexions

How to do it: Use a resistance band wrapped around the ball of your foot. Pull the band towards you while flexing your foot upward, engaging the muscles at the front of your ankle and shin.

Reps: 10-15 repetitions per foot, 2-3 times a day.

2. Resistance Band Plantarflexions

How to do it: Use a resistance band around the ball of your foot. Push the band away from you by pointing your toes downward, engaging the calf muscles and the back of your ankle.

Reps: 10-15 repetitions per foot, 2-3 times a day.

3. Alphabet Writing

How to do it: While sitting or lying down, lift one leg slightly off the ground. Using your foot, "write" each letter of the alphabet in the air. This movement helps maintain ankle flexibility and strengthen the muscles around your lower leg and foot.

Reps: Complete the full alphabet with each foot, 2-3 times a day.

4. Calf Raises

How to do it: Stand with your feet shoulder-width apart. Slowly rise onto your toes, then lower back down. This exercise strengthens the calf muscles, which help support the ankle.

Reps: 10-15 repetitions, 2-3 times a day.

5. Single Leg Stance

How to do it: Stand on one foot for as long as possible, aiming for 30 seconds to a minute. This exercise improves balance and engages the muscles that stabilize the ankle.

Reps: 1-2 repetitions per leg, 2-3 times a day.

6. Heel Toe Walks

How to do it: Walk in a straight line, placing one foot directly in front of the other, heel to toe. This helps improve balance and coordination.

Reps: Walk 10-15 steps, 2-3 times a day.

7. Towel Scrunches

How to do it: Place a towel on the floor and use your toes to scrunch it towards you. This exercise targets the small muscles in the foot, helping to improve strength and stability.

Reps: 10-15 repetitions per foot, 2-3 times a day.

8. Achilles Tendon Stretch

How to do it: Lean against a wall with your hands, keeping one leg straight and the other bent forward. Stretch the back of your lower leg by pushing your heel towards the ground.

Reps: Hold for 20-30 seconds, 2-3 times per leg.

9. Stationary Biking

How to do it: If you have access to a stationary bike, gentle cycling helps maintain your ankle's range of motion and improves leg strength.

Duration: 10-20 minutes, depending on comfort level.

10. Swimming

How to do it: Swimming provides a full-body workout without putting stress on the ankle joints. Aquatic exercises can help maintain cardiovascular fitness while reducing the impact on your joints.

Duration: 20-30 minutes, depending on your comfort level.

Tips for Success:

  • Warm up before exercising with a few minutes of gentle movement to prepare your muscles.
  • Avoid pain: A little discomfort is normal, but stop if you experience sharp or severe pain. Always listen to your body.
  • Consistency is key: Sticking to this routine for the 30 days before surgery and continuing as recommended post-surgery will maximize your recovery outcomes.
  • Consult your surgeon or physical therapist: Always check with your healthcare provider before starting or continuing any exercise routine to ensure it's safe for your specific condition.

Pre-surgical exercises play a vital role in setting the foundation for a smoother, more successful recovery after knee replacement. Begin this program today to give yourself the best chance for a speedy recovery.