Recovering from a Cast: Essential Exercises for Your Ankle After 3 Months

After having your foot in a cast for three months and not being able to walk, it's important to gradually reintroduce movement. Here are some recommended exercises: 1. Ankle Pumps: While sitting or lying down, flex and point your toes to promote circulation and mobility. 2. Toe Raises: While seated, lift your toes off the ground while keeping your heels down. This helps strengthen the muscles in your foot. 3. Heel

I had a car accident on November 29th last year and was in a cast for 40 days.
It has been 3 months since then.
Will my foot recover? Is there a risk of muscle atrophy or limb length discrepancy? What exercises can help speed up my recovery? Thank you.

Wu, 50~59 year old female. Ask Date: 2016/02/22

Dr. Li Weiqiang reply Rehabilitation

Dear Wu,
Hello, regarding the car accident on November 29th last year, you have been in a cast for 40 days.
It has now been three months.
If there is insufficient activity, atrophy may occur, but it is unlikely to result in a leg length discrepancy; it may just be a matter of perception.
Engaging in light walking exercises can aid in recovery, and strength training can be done as needed.
Wishing you safety and health.
Sincerely,
Dr.
Li Wei-Chiang
Director, Rehabilitation Department
Taoyuan General Hospital, Ministry of Health and Welfare

Reply Date: 2016/02/22

More Info

Recovering from a cast after an injury can be a challenging process, but with the right approach, you can regain strength and mobility in your ankle. Given that you have been in a cast for 40 days and it has been three months since your accident, it is essential to focus on rehabilitation exercises to ensure a full recovery.

First, let's address your concerns about muscle atrophy and potential leg length discrepancies. After being immobilized in a cast, it is common for the muscles around the injured area to weaken or atrophy due to disuse. This can lead to a temporary reduction in strength and flexibility. However, with consistent rehabilitation exercises, you can effectively rebuild strength and restore function. As for leg length discrepancies, they are unlikely to occur from a short period in a cast, but if you notice any significant differences in leg length or if you have persistent pain, it is crucial to consult your healthcare provider.

Now, regarding exercises to aid in your recovery, here are some essential movements you can incorporate into your rehabilitation routine:
1. Range of Motion Exercises: Start with gentle range of motion exercises to improve flexibility in your ankle. You can perform ankle circles, where you rotate your foot in a circular motion, and ankle pumps, where you flex and point your toes. These exercises help to restore mobility and reduce stiffness.

2. Stretching: Stretching the calf muscles and the Achilles tendon is vital. You can do this by standing facing a wall, placing your hands on the wall, and stepping back with the injured leg while keeping the heel on the ground. Hold the stretch for 15-30 seconds and repeat several times.

3. Strengthening Exercises: Once you have regained some range of motion, you can start strengthening exercises. Resistance bands can be beneficial for this purpose. You can perform exercises like ankle dorsiflexion (pulling your toes towards you against resistance), plantarflexion (pointing your toes away), inversion (turning your foot inward), and eversion (turning your foot outward).

4. Balance Exercises: Improving balance is crucial for ankle recovery. Start with simple balance exercises, such as standing on one foot for 10-30 seconds. As you progress, you can try more challenging balance activities, like using a balance board or performing single-leg stands on an unstable surface.

5. Weight-Bearing Activities: Gradually reintroducing weight-bearing activities is essential. Start with partial weight-bearing, using crutches or a walking aid if necessary, and progress to full weight-bearing as tolerated. Walking is an excellent way to regain strength and mobility.

6. Low-Impact Aerobic Activities: If your doctor approves, consider low-impact aerobic exercises like swimming or cycling, which can help improve cardiovascular fitness without putting excessive strain on your ankle.

It is crucial to listen to your body during this recovery process. If you experience pain or discomfort while performing any exercises, stop immediately and consult your healthcare provider. They may recommend working with a physical therapist who can create a tailored rehabilitation program based on your specific needs and progress.

In summary, while recovery from a cast can take time, with diligent effort and the right exercises, you can regain strength and mobility in your ankle. Focus on range of motion, stretching, strengthening, balance, and gradually reintroducing weight-bearing activities. Always consult your healthcare provider before starting any new exercise regimen to ensure it is safe and appropriate for your condition. Best of luck with your recovery!

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