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Ankle Fusion (Tibiotalar Arthrodesis) Starter Exercise Guide
A short starting program — 8 exercises drawn from the full 44-exercise program. These are the movements most people begin with.
Before you begin. This is general guidance, not a personal prescription. If your surgeon or therapist has given you a different program or different limits, follow theirs.
1. Toe Flexion & Extension
What it helps: Keeps the toes moving and the blood flowing while the foot heals.
How often: 15-20 repetitions, a few times a day.
- Curl your toes downward, then straighten and spread them upward.
- Move only the toes — keep your ankle still in the boot or cast.
Tip: A gentle way to stay active in the first weeks.
2. Quad Sets
What it helps: Wakes up the quadriceps — the big thigh muscles that support and control your knee. Getting them firing is the foundation of a strong, steady leg.
How often: 2-3 sets of 10, a few times a day.
- Sit or lie with your leg straight.
- Tighten the muscle on top of your thigh, pressing the back of your knee down.
- Hold briefly, then relax.
3. Glute Squeezes
What it helps: Wakes up the glutes — the big muscles that steady and support your hip. Getting them firing again is the first step toward a hip that feels stronger and carries you with less strain on the joint.
How often: 2-3 sets of 10, a few times a day.
- Lie or sit comfortably.
- Squeeze your buttock muscles together.
- Hold a few seconds, then relax.
4. Straight Leg Raises
What it helps: Builds quad and hip strength while the knee stays straight, so the muscle works hard without stressing the joint.
How often: 2-3 sets of 10, once or twice a day.
- Lie down with one leg bent and the other straight.
- Tighten your thigh and lift the straight leg a few inches.
- Lower slowly.
Tip: Keep the knee straight as you lift.
5. Seated Knee Extensions
What it helps: Keeps the thigh strong and the knee straightening well while you stay off your feet.
How often: 2-3 sets of 10, once or twice a day.
- Sit tall in a chair with your back supported and your foot resting on a low stool.
- Straighten your knee, lifting the lower leg until it is level with your thigh.
- Hold for a moment, then lower it slowly back down to the stool.
Tip: Let your thigh do the work — the lift comes from straightening the knee.
6. Hip Abduction
What it helps: Strengthens the outer-hip muscles that keep your hip level and steady — strength you can build without putting any weight through your healing foot.
How often: 2-3 sets of 10, daily.
- Lie on your side with the surgical leg on top and both legs straight.
- Rest your head on your lower arm and your upper hand on the floor in front of you.
- Lift the top leg a comfortable distance, keeping it in line with your body.
- Lower slowly.
Tip: Keep your toes pointing forward, not up toward the ceiling — that is what keeps the work in the outer hip.
7. Hip Extension
What it helps: Strengthens the glutes and the muscles behind the hip that power each step — built while staying off the foot.
How often: 2-3 sets of 10, daily.
- Lie on your stomach, or stand holding a counter for support.
- Keeping your leg straight, lift it gently backward.
- Lower slowly.
Tip: Move from the hip and avoid arching your low back.
8. Core Activation
What it helps: Switches on the deep core muscles that stabilize your pelvis and spine, giving your hips a solid platform to move from.
How often: 2-3 sets of 10, daily.
- Lie or sit comfortably.
- Gently draw your belly button toward your spine.
- Hold a few seconds while breathing normally, then relax.
Tip: Avoid holding your breath.
See the complete 44-exercise program, phase by phase.
What to expect in recovery
The full recovery guide for this procedure: Ankle Fusion recovery.
Recovery reading
Browse all exercise guides · Condition guides · Recovery education library
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These are general exercise guides, not a personal prescription. The repetitions and frequency shown are what's commonly used — your own surgeon or therapist may advise something different, and their guidance comes first.