Excercises help!! Bad ankle

sarahmullins24740
sarahmullins24740 Posts: 3 Member
edited November 2024 in Fitness and Exercise
Hello I am 34 years old and two years ago I had a bad fall. My ankle and fibula was broken pretty badly. I had four surgeries and I ended up with bad case of arthritis in my ankle. I still have problems standing for long periods of time and putting weight on my left ankle. I have gained a lot of weight since this injury and I really need some help with what exercises anyone has ideas about that don't require much weight bearing on my feet. Thanks in advance

Replies

  • billy8619
    billy8619 Posts: 2 Member
    Have you got a arm bike in your gym?
  • Braddlzz
    Braddlzz Posts: 76 Member
    Low impact Incline walking
    Rowing also helps

    Otherwise you could try swimming if it doesn't stress the ankle too much
  • sarahmullins24740
    sarahmullins24740 Posts: 3 Member
    Yes I have been doing the recumbent bike and recumbent elliptical for few weeks now and upper body too. I just get tired of same routine and thought maybe I could get some ideas on some new exercises I could do at home.
  • sarahmullins24740
    sarahmullins24740 Posts: 3 Member
    Thank you I haven't thought of swimming!
  • jon2412
    jon2412 Posts: 61 Member
    Hi there, I appreciate what this can be like through personal experience: I had a bad accident many years ago when I got knocked off my motor bike. I have had broken tib, fib and talus, a subtalar fusion and all sorts of other surgery. My left ankle is very arthritic, with loss of cartlidge and joint space.

    That said, I've been lucky in that I found that can go jogging, which surprised my surgeon and physios! Arthritis is never the same for different folk. When it's bad though, swimming and cycling are your friends and also gentle walking, exercise can help. I also found that getting regular physio and sports massage helped with pain and mobility especially when I've been really stiff and sore. I also find it's definitely worth doing weights, I will say weights are not my favourite however, leg strength helps stabilise my ankle and in general weights helps to burn calories and tone up muscles. I have kettle bells at home and when I'm wearing a brace and feeling particularly sore in my ankle I can still do kettle bell workouts. Have you thought about classes like spinning (if that's okay on your ankle) and anything that helps flexibility. Lots of options to mix things up :-)

    Add me if you'd like as MFP friend? All the best!
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