Last updated: April 2026
Ankle exercises after surgery rebuild strength and prevent stiffness — but doing them safely while non-weight bearing requires the right support. The Freedom Leg (hands-free crutch), invented by Joel Smith at Forward Mobility, is FDA-registered and transfers weight to the thigh, letting patients perform balance and strengthening exercises with both hands free.
Why Exercise Your Ankle Post Surgery?
After undergoing ankle surgery, a tailored exercise routine is essential to regain strength, mobility, and functionality in your foot and ankle. Exercising post-surgery promotes healing, prevents stiffness, and helps restore balance in the ankle joint. Regular movement is crucial for reducing pain and swelling, ultimately leading to a smoother recovery process.
With proper exercises, you can rebuild strength in your foot and ankle, making daily activities more manageable as you recover. This guide walks through specific exercises to help you heal efficiently, safety tips to avoid setbacks, and how the Freedom Leg can support you throughout.
Benefits of Exercising Your Ankle Post Surgery
Engaging in post-surgery exercises offers multiple benefits: improved circulation speeds healing by delivering essential nutrients to the ankle joint; maintained muscle strength prevents atrophy in surrounding muscles; and regular movement reduces the risk of scar tissue that can limit range of motion. Incorporating exercises into your daily routine sets the foundation for a quicker, more effective recovery.
Incorporate the Freedom Leg into Ankle Exercises
The Freedom Leg, invented by Joel Smith at Forward Mobility, is a hands-free crutch that provides support during recovery. By using the weight of your back thigh to relieve pressure from your foot, it allows you to perform ankle exercises with a more natural gait while keeping your knee bent in a comfortable position. The custom aluminum side rails stabilize and support your leg, making it easier to maintain symmetry and balance during post-surgery exercises.
Ankle Exercises: Try These at Home
Calf Stretch
A calf stretch keeps your Achilles tendon and calf muscles flexible. Stand facing a wall or chair, place your hands against it, and extend the injured leg behind you with your knee straight and heel on the ground. Slowly lean forward until you feel a stretch in your calf. Hold for 20–30 seconds, then release.
Calf Raises
Calf raises strengthen the muscles in your lower leg. Stand with feet shoulder-width apart, using a chair or wall for balance. Slowly rise onto your toes, hold for a few seconds, then lower your heels back to the ground. Repeat 10–15 times, gradually increasing repetitions as strength improves.
Resisted Plantar Flexion
Resisted plantar flexion builds strength in the muscles around your ankle. Sit with your leg extended and loop a resistance band around the ball of your foot. Hold the ends and gently point your toes downward, like pressing on a gas pedal. Hold for a few seconds, then slowly return to starting position. Repeat 10–15 times.
Ankle Circles
Ankle circles improve flexibility and range of motion. While seated, extend your leg and rotate your foot in slow, controlled circles. Perform 10 circles in one direction, then reverse for 10 in the opposite direction. This loosens the ankle joint and improves overall mobility.
Ankle Pumps
Ankle pumps promote circulation and reduce swelling. While seated or lying down, point your toes away from your body, then pull them back toward you. Keep your knees straight to stretch your calf muscles. Repeat 15–20 times.
Towel Curls
Towel curls strengthen the small muscles in your foot. Sit with both feet flat on the floor and place a towel in front of you. Grab the center of the towel with your toes and curl it toward you. Release and repeat for 10–15 curls. Great for enhancing foot control and stability.
Single Leg Balance
Single leg balance exercises improve proprioception and stability. Stand next to a table or chair with both hands on the surface. Balance on your injured leg while lifting the other foot. Aim to hold for 15–30 seconds. Gradually increase duration and repeat 3–5 times.
Practicing Safety During Ankle Exercises
Knowing Your Limits
Listen to your body and recognize when you're pushing too hard. Start with low-intensity exercises and gradually increase the difficulty as strength and mobility improve. If you experience significant pain or swelling, reduce intensity and consult your healthcare provider.
When to Start Exercising After Ankle Surgery
Timing depends on the type of surgery and individual healing rates — always follow your healthcare provider or physical therapist's recommendations to avoid re-injury. Generally, light stretching and exercises can begin a few weeks after surgery and be gradually incorporated into your daily routine. Read our article about what to expect during ankle surgery recovery.
Safety Tips and Precautions
Before performing ankle exercises, warm up properly. Wear supportive footwear and always perform exercises in a controlled manner. Avoid high-impact activities until cleared by your healthcare provider. The Freedom Leg can help you stay balanced and reduce pressure on your ankle, making exercises safer and more effective.
Using the Freedom Leg for Post Ankle Surgery Recovery
The Freedom Leg is designed to assist with post-ankle surgery exercises without the strain of traditional crutches. By stabilizing your leg and allowing a natural walking motion, it enables exercises like calf raises and single-leg balance more effectively. The Freedom Leg is FDA-registered and covered under insurance billing code L2136.
The Freedom Leg reduces the risk of muscle atrophy by enabling weight-bearing exercises — crucial for maintaining muscle strength and joint stability. By using the Freedom Leg, you can achieve a more balanced and efficient recovery while keeping your hands free for daily activities.
Frequently Asked Questions: Post Ankle Surgery Exercises
Q: How important is it to exercise after ankle surgery?
A: Essential. Post-surgical exercises restore mobility, reduce stiffness, and rebuild ankle strength. Without consistent movement, patients risk muscle atrophy, prolonged stiffness, and a slower return to normal activity.
Q: When should I start exercising after ankle surgery?
A: Timing depends on your surgery type and surgeon's protocol. Light stretching typically begins a few weeks post-surgery. Always follow your healthcare provider's guidance — starting too early can delay healing or cause re-injury.
Q: Can I use the Freedom Leg while doing ankle surgery exercises?
A: Yes. The Freedom Leg is designed to assist with weight-bearing exercises, making it an excellent tool for maintaining balance and symmetry during your recovery routine.
Q: How often should I practice post-ankle surgery exercises?
A: Typically daily, or as recommended by your healthcare provider. Consistency is key — short, frequent sessions are more effective than infrequent long ones.
Q: Do I need special equipment for these exercises?
A: Most require only a towel, resistance band, and a supportive surface for balance. See our must-haves for ankle surgery list for more tools.
Q: What activities should I avoid after ankle surgery?
A: Avoid high-impact activities, excessive weight bearing on the injured ankle, and movements that cause sharp pain. Always follow your surgeon's recommendations.
Q: Is the Freedom Leg covered by insurance for ankle surgery recovery?
A: Yes. The Freedom Leg is covered under insurance billing code L2136. Contact your insurer to verify coverage, or ask your surgeon's office for assistance.
Check out our other guides on staying active with the Freedom Leg:
How to Keep Active with a Broken Ankle or While Non-Weight Bearing
