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Distal Fibula Fracture ORIF Starter Exercise Guide
A short starting program — 8 exercises drawn from the full 45-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. Gentle Ankle Range of Motion
What it helps: Eases motion back into the ankle so it stays supple, within the limits your surgeon sets.
How often: 2-3 sets of 10, as directed.
- Seated, slowly point your foot down and bring it back toward neutral.
- Gently move the foot side to side.
Tip: Stay within a comfortable, pain-free range — avoid forcing the foot.
2. Walking Program
What it helps: Comfortable, frequent walking keeps the joints loose, builds your stamina, and rebuilds confidence on your feet. Little and often beats long and tiring.
How often: throughout the day.
- Take short walks at a comfortable pace.
- Increase your distance gradually as you feel able.
Tip: Use your assistive device as directed.
3. Single-Leg Balance
What it helps: Trains your hip and leg to stay steady when all your weight is on one side — which is most of walking. Better balance means a surer, more confident step.
How often: daily.
- Stand near a counter for safety.
- Lift one foot and balance on the other leg.
- Hold as able.
4. 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.
5. Ankle Pumps
What it helps: Keeps blood moving to reduce swelling and the risk of clots while you're less active — small, frequent, and important early on.
How often: 20 repetitions, several times a day.
- Flex your foot up, pointing your toes toward the ceiling.
- Point your toes down, away from your body.
Tip: Move slowly and with control.
6. 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.
7. 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.
8. 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.
See the complete 45-exercise program, phase by phase.
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.