On the day of surgery.
After the anesthesia wears off, start moving your toes; if pain is not significant, try contracting the quadriceps muscle, the thigh muscle, to tense and relax. Do as much as possible without increasing pain. Greater than 500 times/day.
1 day after surgery.
1. Move the toes: forcefully, slowly, and as widely as possible. But never cause ankle movement! 5 times/set, 1 set/hour.
2. Continue and strengthen the quadriceps isometric exercises.
2 days after surgery.
1. Continue the above exercises.
2. Walk with the affected foot without touching the ground by holding the crutches, but only go to the toilet but necessary daily activities.
3.Start straight leg raising exercises, including upward, inward lateral leg raising and abducted lateral leg raising, backward posterior leg raising exercises, to strengthen the muscles of the front and back of the thigh, to avoid excessive atrophy and weakness. 30 times/group, 30 seconds rest between groups, 4-6 groups in a row, 2-3 exercises/day. It is possible that the exercise cannot be completed due to the heavy cast rest.
The cast is usually removed to below the knee joint at 4 weeks. 4 weeks postoperatively: (Start joint mobility exercises at the discretion of the surgeon depending on the situation.
1. Passive ankle mobility exercises: passively flex and extend and internally and externally turn the ankle joint, slowly, forcefully and to the maximum. But it must be within the range of no or slight pain! Because the early tissue healing is not strong enough, excessive stretching may cause adverse consequences. 10-15 minutes/time, 2 times/day. Soak feet in hot water for 20-30 minutes before practice to increase tissue temperature to improve ductility and strengthen the practice effect.
2, start knee flexion exercises: 15-20 minutes / time, 1-2 times / day. Because of the long time fixed knee mobility will be reduced, so the initial practice may have pain, persistent practice can be improved.
3. Start knee extension exercises: 15-20 minutes/time, 1-2 times/day. Because of the long time fixed knee mobility will be reduced, so the initial exercise may have pain, persistent practice can be improved.
4.Start leg muscle strength exercises: to restore the thigh muscles that atrophy during the cast fixation period. Exercise the absolute strength of the leg, choose a medium load (complete 20 times the amount of fatigue of the action that the load), 20 times / group, 2-4 groups of continuous practice, rest 60 seconds between groups, until fatigue.
5 weeks after surgery.
1. Start passive ankle flexion and extension exercises: gradually increase the force and mobility, 10-15 minutes/time, 2 times/day. The mobility exercises should be done gradually, so that the mobility of the ankle joint (i.e. range of motion) can reach the same level as that of the healthy side within 2-3 months.
2. Inward and outward ankle mobility exercises: Slowly, forcefully and maximally turn the ankle joint inward and outward. It must be within the range of no or slight pain, and gradually increase the angle and intensity of movement! Because the tissue healing is not strong enough, excessive stretching may cause adverse consequences. 10-15 minutes/time, 2 times/day.
You can soak your feet in hot water for 20-30 minutes before the exercise to increase the tissue temperature to improve ductility and enhance the exercise effect.
6 weeks after surgery.
Remove the cast and start wearing shoes with a padded heel to gradually bear weight and resume walking.
1.Cut cardboard into the size of the heel of the shoe and put it inside the heel of the shoe about 3 cm, start walking with the help of crutches, remove one layer of cardboard in about 2-3 days, finish removing it in 2-3 weeks, and transition to walking with flat shoes.
2, start front-to-back, lateral straddle exercises: forward straddle exercises: after the strength is increased, you can lift heavy objects with both hands as a load or add sandbags at the ankle joint as a load. 20 times / group, 30 seconds between groups, 2-4 groups in a row, 2-3 times / day. Requires slow, controlled movements and no swaying of the upper body.
Backward stride exercise: after the strength is increased, you can lift heavy objects with both hands as a load or add sandbags at the ankle joint as a load. 20 times/group, 30 seconds interval between groups, 2-4 groups in a row, 2-3 times/day. Requires slow, controlled movements and no swaying of the upper body.
Lateral straddle exercise: after the strength is increased, you can lift heavy objects with both hands as a load or add sandbags at the ankle joint as a load. Requires slow, controlled movements, no swaying of the upper body. 20 times/group, 30 seconds interval between groups, 2-4 groups in a row, 2-3 times/day.
The stride amplitude should not be too large! No excessive pulling sensation at the Achilles tendon!
7-8 weeks after surgery.
1.Start static squatting exercises to strengthen the leg strength, in order to strengthen the function of the lower limb and the control of the whole lower limb. 2 minutes / time, rest 5 seconds, 10 times / group, 2-3 groups / day.
2, resistance to rubber band resistance to complete the “hook foot (toe up hook action)” action, 30 times / group, 30 seconds rest between groups, 4-6 sets of continuous, 2-3 exercises / day.
3, resistance “taut foot”
Resistance to rubber band resistance to complete the “tense foot (toe downward movement)” action, 30 times / group, 30 seconds rest between groups, 4-6 groups in a row, 2-3 times practice / day.
8 weeks after surgery.
1.Seek to reach normal gait walking.
2. Continue to strengthen the muscles around the ankle joint.
Sitting leg “hook foot” exercise: resist the weight of sandbags and other heavy objects to complete the movement, 30 times/group, 30 seconds rest between groups, 4-6 groups in a row, 2-3 times practice/day.
Resistance inside-out and outside-in exercises: resistance to rubber band resistance to complete the movement, 30 times / group, 30 seconds rest between groups, 4-6 groups in a row, 2-3 exercises / day.
Strengthen the lower limb muscles: start the single knee squat exercises on the affected side: slow, controlled movements and no swaying of the upper body are required. If necessary, lift weights with both hands to increase the difficulty of the exercise. 3-5 minutes / time, 2-3 times / group, 2-3 groups / day.
(1) You can use stationary bicycle exercises if you have the conditions, no load to light load, no obvious pulling sensation at the Achilles tendon. 30 minutes/time, 1-2 times/day.
(2) Swimming can be started. But absolutely avoid slipping!
(3) The athlete starts the special exercises for the base movement. However, the sutured tendon is not strong enough during this period, so the exercises and training should be gradual, not forced or blindly adventurous. And the muscle strength should be strengthened to ensure the stability of the ankle joint in the movement, and attention should be paid to safety and absolutely avoid falling again!
(4) You can start to transition from slow walking to fast walking exercises.
(5) Start heel lifting exercises (i.e. stand on your toes, 2 minutes / time, rest 5 seconds, 10 times / group, 2-3 groups / day), gradually transition from double heel lifting to single heel lifting.
(6) can begin to try.
Protect the lower full squat: evenly distribute the weight between the legs and make the hips touch the heel as much as possible. 3-5 minutes / time, 1-2 times / day.
Steps before downward exercise: strength can be increased after the hands can lift heavy objects for the load or add sandbags at the ankle joint for the load. Requires slow, controlled movements, no swaying of the upper body. 20 times/group, 30 seconds between groups, 2-4 groups in a row, 2-3 times/day.