posted Thu, 03/19/2026 - 03:52
215
Looking for advice for legs
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I had a major surgery on my ankle last yr and I have zero motion now. Anyone be have any good exercise’s for something like this?
I had an ankle fusion, so now I have a plate, 12 screws, and 3 pins. Any advice is appreciated
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Ouch... not to insult your intelligence but have you started walking? As in 2-3 miles at a time? If not, I think that is a good place to start. If you can do that, I would continually add distance and frequency. As for lifting, I would start low weight on leg machines until you build up the strength until strong enough for your historical leg day routine, I probably wouldn't start off with barbell squats hahah.
Here is decent work out routine for surgery recovery:
Box Squats (key for you)
-Sit back onto a bench → stand up
-Keeps shin more vertical → less ankle stress
Leg Press (feet higher on platform)
-Reduces ankle dorsiflexion demand
Wall Sits
-Great for endurance without movement
Goblet Squats (light)
-Only if comfortable—keep torso upright
Tibialis Raises (toes up against wall)
Band work (for surrounding musculature)
Hip Abduction (bands or machine)
Modified calf work (isometric holds)
These would be the exercises I would focus on until you are strong enough to hit the heavy weights.
I’ve been walking again gor 2 months. Still some pain obviously but nothing crazy. Trying to relearn basic mechanics is the hard part crazy enough. I appreciate the input and I’m definitely going to give it a try. And no worries I won’t be doing any heavy lifting for another 6 months or so just trying to figure out a good starting point. Once again thanks a lot for response
I just reached out to a buddy who is an orthopedic surgeon, this is his standard routine for dudes in your scenario:
Day 1 (Strength)
Box Squat
Leg Press
Hamstring Curl
Tibialis Raises
Day 2 (Posterior Focus)
RDL
Hip Thrust
Step-Ups
Hip Abduction
Day 3 (Stability + Volume)
Split Squats
Wall Sit
Single-Leg Balance
Light sled or bike
He said that if an of the exercises causes pain, then drop it immediately. Additionally, walk 2-3 times a week.
I can’t thank you enough. I can’t get anything out of my doctor. If I can ever help you out please lmk
I can’t thank you enough. I can’t get anything out of my doctor. If I can ever help you out please lmk
no problem dude, good luck
Some things to think about going forward....peptides can also help with the recovery process. Do some research on BPC 157 and TB 500.