Originally Posted by Namarrgon
I had a accident with my race bike 3 years ago where i seriously twisted my ancle. All ligurements where snapped, the joint casule was ruptured and a flake fracture of the ancle was diagnosed. All of the above a was operated some days after in classic open way. The recovery has been a long story, but basically i have not been able to pick up running since. 3 weeks ago I had a microfrakturing done on the ancle to hopefully turn this to the better.
When did you start with moving the ancle again? Up until now I have just keeping it alost in the same position.
When did you start with cycling again?
I started with motion exercises the day after the operation as far as I was able. I was told to start as soon as I could. I was just moving my foot up and down or sliding the foot along the ground. The exercise was supposed to stimulte growth of the cartilage and help to shape it so it fit the joint. I did this for 8 weeks, 10 minutes every hour for 8 hours every day. I did something like 2000 repititions of this every day and I think the required was about 1500. But, again, the more the better.
I did not do any weight-bearing at all for a long time (6 weeks). You can read about it earlier in this thread.
I have now started playing tennis again and I am doing good. I still have some soreness in the tendons and muscles after I have slept or been sitting still for a while. But its goes away when I walk a little.
I have also run a few times, but I get a little sore after 3-4 kilometers. But tennis (on gravel/clay) does not bother me at all.
If you have not done exercises yet I suggest you speak to your doctor ASAP to see if you should. I cant say that you should start because I dont know your case and I am not medically trained.
But I was told by the medical specialists and physical therapist, that those exercises were the most important factor after the operation to ensure a success.