Total Ankle Arthroplasty Starter Exercise Guide

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.

1. Curl your toes downward, then straighten and spread them upward.
2. 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.

1. Sit or lie with your leg straight.
2. Tighten the muscle on top of your thigh, pressing the back of your knee down.
3. 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.

1. Lie or sit comfortably.
2. Squeeze your buttock muscles together.
3. 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.

1. Lie down with one leg bent and the other straight.
2. Tighten your thigh and lift the straight leg a few inches.
3. 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.

1. Sit tall in a chair with your back supported and your foot resting on a low stool.
2. Straighten your knee, lifting the lower leg until it is level with your thigh.
3. 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. 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.

1. Lie or sit comfortably.
2. Gently draw your belly button toward your spine.
3. Hold a few seconds while breathing normally, then relax.

Tip: Avoid holding your breath.

7. Upper Body Conditioning

What it helps: Keeps your arms and shoulders strong — especially helpful for using crutches and staying active during recovery.

How often: a few times a week.

1. Sit tall in a chair without arms, both feet flat on the floor and your back supported.
2. Hold a light weight in each hand, arms relaxed at your sides, palms turned in toward your thighs.
3. Raise both arms out to the sides until they are level with your shoulders.
4. Lower them slowly back to your sides.

Tip: Stay seated and supported while you're non-weight-bearing.

8. Walking with Assistive Device & Boot

What it helps: Short, protected walking in your boot with crutches or a walker — safe, gradual time back on your feet.

How often: throughout the day.

1. Use your crutches, walker, or knee scooter as directed.
2. Bear weight only as your surgeon allows.
3. Take short, level walks.

Tip: Follow your weight-bearing instructions closely in the early weeks.

What to expect in recovery

The full recovery guide for this procedure: Ankle Replacement recovery.

Recovery reading

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• Achilles Tendon Surgery Recovery
• Ankle Fracture Surgery Recovery
• Walking After Foot Surgery
• All Foot & Ankle recovery guides