I have found your videos to be a great inspiration. I had ankle fusion surgery 7 weeks ago, and seeing what you have accomplished after your own surgery is fantastic. Thank you so much for all the tips!
Good info here mate. I'm in the military and have a knackered ankle. Trying to put off having it fused for as long as possible, but this video addresses some of the things that I was worried about post surgery
Thank you for this! I am almost 6 months post ankle fusion and 1.5 years since the accident that caused me to need the fusion. I was a half marathon runner before and the suddenly sedentary life has taken it's toll on my weight. I still swell up and hurt some days but my pain has significantly improved. I am ready to begin trying to get back in shape and this video was a breath of air. I feel a little more hopeful now. Looking forward to seeing more of your videos!
You’re welcome. I would suggest getting out on a bike for cardio if that’s what you like to do. I’ve gone down the resistance training route (and don’t do much cardio other than 10k steps a day) and am getting progressively stronger. In terms of weight gain, that is expected after the injury. Look at reducing calorie in take until you’re back into the gym. Check out Greg Doucetter on RUclips. He’s a bit shouty but has some great ideas for low calorie, high volume, high protein food that keeps you full. Good luck with your recovery and get after it! 💪🏼
Thank you for making these. It’s nice to know there are folks out there living active lives with fused ankles. I’m 26 and an ankle fusion may be in my near future. I have essentially no dorsiflexion as is, so it might not be much of a difference. Thank you again!
I’m gearing up for ankle fusion surgery now due to severe juvenile-onset Rheumatoid Arthritis. I’m so happy to see your video because I hope to get into fantastic shape! I’ve always been active, and I enjoy exercising, so seeing your video has given me reassurance that it’s possible! I’m considering documenting it for posterity too! I’m looking forward to new content to see what else you conquer during this journey! Many regards to you! Thank you so much!🌹
Thanks so much!!!! I’m really grateful for your suggestions… I was a daily cyclist and runner hit by a car… trying to get the movement back into my life somehow and your modifications are awesome. Plus just great to see someone persevering. Rock on!
Me too! Hit by a car while cycling in 2015 and seven years later thinking I’ll need a fusion soon as the pain is getting worse. I squat with ramps and walk on average 12k a day. Does ankle fusion significantly reduce pain in your - or anyone else’s - opinion?
Thank you for this. My fusion was in feb 2016 after an accident in 2013. Im a fairly active person. Running and high impact sports were a no go but Badminton was a great sport to start. Didnt even think of adapting my squating technique till watching this today. I added it to my session today and felt f***ing great. Thank you so much. So simple and never even thought of looking it up.
thanks very much for this video. I am constantly amazed at how little info there is out there for people with hardware in their ankles and legs. I have tried for years to get some help with clean press, etc but people do not understand your limitations with hardware in your ankle. The flexion I mean...Your video has been great for squatting, and I wish you would also include other total body exercises with the Olympic bar. Thanks again so much!!!!! Best regards, LKW.
I had ankle fusion in august of 2022. It took me months to realize how set up for failure I was...the first red flag was that I was NEVER given any excercises or PT at all. Red flag #2 was that anytime I contacted my doc about the pain that was(is) lingering from surgery, the responce I got was to take another 10 weeks of going 100% non weight bearing. This happened a few times and I was told because I'm 28(now 29), my body will bounce back quickly. Turns out it was all bullshit and I've gained over 100lbs throughout the whole experience. I love your video, but I cant figure out how to successfully build strength to even do squats so i need something even more basic than this. I'll be checking out the rest of your videos and hopefully can get to a point where I am as active as you are! It's been so damn long!
Hi, thanks for sharing. I am due to have an ankle fusion in the next 2 months and my biggest concern is around getting back to the gym, I use a heel lift now and it’s good to see how you can still work out and keep strong and healthy post fusion.
This is a wonderful video and I love it! I’m 34 and have my ankles fused since I was a kid. It’s so hard to find exercises or modifications for fused ankles. Thank u for posting this!
Thank you so much! You’ve given me hope. I had an ankle replacement that has been a failure. My next step is a fusion and I’ve been so nervous but seeing how you are doing has given me hope. Thanks again
I can't believe I haven't come across your channel sooner! I actually had the idea recently to post about modified training with an ankle injury or fusion because it's such a niche thing and you can't find information on it anywhere! I have cadaver bone and a fusion of my right ankle from a MRSA and bone infection from 16 years ago. I have been active over the years despite the pain. Downhill skiing, running, etc. But found out two years ago that one of my screws is broken. I have been seriously advised against running anymore. So I started training in a gym and have seen great progress by using a ramp underneath my right heel (found them on Amazon and after getting over my embarrassment, I love them now), much like what you suggest with plates. Of course my right calf will never get any bigger or be symmetrical with the left since I've lost mobility, but since giving up running, I cannot get my thigh and quad symmetrical with the left. The left is visibly bigger no matter how evened out I try to train. Any suggestions on isolation work for my right thigh and quad? Because training them equally does not seem to be doing the trick.
Thank you! I was a little depressed because only two weeks post op and thought all I have left was watching muscle atrophy to happen. I can't let this happen and searching on finding a way for life to be better. So thank you for the utube video and demonstrating squats and providing me a candle of hope when my time comes.the squat might be hard because I have a triple fusion of the foot and now ankle fusion. So already intimidated but your videos seem to be very empowering and about learning to do things different to gain results I wish you well in your journey.
I have juvenile-onset Rheumatoid Arthritis, and one of my ankles has given out; I have a fractured tibia due to the stress from an ankle that bows out steeply to one side. I need to have a few surgeries, including ankle fusion. I’m nervous about the surgeries ahead, but I’m active, and I know I will be better off, and will succeed in exercising and being active again - Riverdance, here I come! I wish you well - you may have low moments, but you will persevere!🌹
Thank you for the confidence boost, your very right about maintaining being positive. But I think as humans we brace ourselves for the worst due to past experiences and going on my fifth foot/ankle surgery I am worried how life will change even more for me. plus will need to start reconstructive surgery on my right and so a lot of changes to come. It has been so helpful with the supportive comment and read about other people's experience. Life goes on, we adapt to accomplish the challenge and hope for the best, right? I have never line danced before and not sure how a fused ankle will work. I wish you the very best outcome with your upcoming surgery.
@@amyfinck4188 I absolutely understand your reticence! I feel nervous and wonder how my impending surgeries are going to turn out too! From past experience, I know that I will be okay no matter what, and I feel this way for you too. Please keep us posted on how you’re doing!🌹
Love your videos. Sadly because I'm going through the same crap. But wanted to say thank you. As I've watched all and taken every bit of information and recommendations you have to offer. Wish you the best and will look out for any further post you do.
Hello, Thank you so much for these videos! I have just reached the 7 week mark after my ankle fusion surgery, and found your videos answered a lot of my questions/concerns. I wore Hoka sneakers before my surgery and I'm going to take your advice and get the MBTs for when I get back into a sneaker!
Thank you for these informative videos. I sustained a bad fracture in 1973 and am now preparing for ankle fusion. I considered ankle replacement but ruled that out and decided to go with the fusion. I am a regular at the gym and get my cardio on the stair master. This bothers my ankle a bit, but its tolerable. The leg press is out of the question but I am hoping I can work up to this one day and I can continue with the stair master. I am definitely going to try the shoes.
Thanks for this! I'll definitely try squatting like this. I haven't had fusion yet, but my ankle is nearly fused now with all the damage from my accident. Doctor is recommending fusion since I'm having a lot of arthritis pain and swelling, videos like yours are super helpful for my concerns. One of my larger concerns is being able to drive, that is to operate the gas and brake pedals with a fused ankle. Currently I have about 50% of my lateral movement and driving is possible, so worried about losing that.
Thanks for your message Brian, I’m happy to help a few people going through a similar situation. In my experience driving is absolutely fine with a fused ankle. I can drive a manual (stick) and automatic no problems. My right ankle is fused so that is the gas and brake. I just have to have a bit more movement at the hip and knee to make up for the lack of movement in the ankle but it’s not a problem at all. Good luck with your recovery and keep me posted
Hi. When I “disintegrated” (consultants word!) my right ankle in 1988 I chose not to have fusion (had 2 pins, one later removed) as I still had/have a lot of sideways/rotation movement. But have no joint space or cartilage at the joint. My relationship with exercise very off and on but about to start using intensive (to limit of endurance) resistance training (at home, using body weight/resistance bands). So I would love to know how to do squats. Should I put something under both heels or just the right one? I have yoga blocks and wondered if I should shape them to slope down from back to front. If I’m not confident that I am doing something in a way that will be effective I find it hard to be motivated to do it at all. I have been searching for relevant videos off and on for years. Yours is the first I’ve found. Never thought of looking for fused ankle. Do hope someone can advise. Thankyou.
I am in the beginning feeling of that lower back spot and glute pain due to no range in my right ankle..and I been thinking it's like a slip disk slowly slippin the more I get older or a pinched nerve due to weight distribution....also knee pain is starting from degenerative muscles and lack of use so thank u for the strengthening tip with the wieght
Hello. Just got my ankle fused and noticed that my calf muscle became smaller. I’d love to take some tips from you on how can I regain those muscles. Thank you and keep safe always. Best regards.
My calf is smaller than the other one. It has grown a little from squats but there’s not much else you can do to make it grow because you can’t move the ankle. I’ve accepted it and it doesn’t really bother me anymore
I have very skinny calves anyway but yes my fused ankle valve is a bit smaller. Also to note I have had 5 operations on that leg so in and out of casts for 7 years. From training my legs (squats, split squats, leg press) it has started to grow a little bit. Obviously I am unable to train it directly. I’ve accepted I will have skinny calves but am in the process of growing my quads, hamstrings and flutes
Had my fusion Feb 27th 2024, the only physio advice I was given was by the surgeon who told me to get back into the gym and start cycling and treadmill. I've done a lot more besides but struggling to find something that can really hit the calf muscle, obviously this is gonna be difficult but is there anything other than squats that can hit the calf? Thanks in advance...love you vids.
@@marekgregory4512 Glad they helped. There wasn’t much out there when I went through ankle fusion so thought I’d share my experience. I don’t know of anything that can work the calf directly. Some people have messaged and said they might try the electro stimulation but I’m not sure how effective that is. I’ve just accepted the small calf. All the best with your recovery and adapting to a new way of life 👍🏼
I had both ankles fused 4 years ago, I started weight training last year I cant ever go heavier then 60kgs, when I go heavy my lower back is in pain, I'm gona try with the heels on the plate see if it helps
When you started weight bearing and walking, did you have arch pain? You mentioned in another video that you have high arches. If so, what did you do for relief?
Apologises for the late reply, I was on holiday. No I didn’t get any arch pain. I don’t remember ever having arch pain tbh, I only mentioned it because it’s one of the reasons I used to Sprain my ankles a lot. Fit flops are very comfortable for when you first start walking, I still wear them in and around the house
I had my ankle fusion operation done seven months ago. My foot is very very swollen, so much so, I can't get any footwear to fit me. My Consultant has told me that my xrays show all has healed very well. He doesn't know why the swelling has gone alot worse, and is now arranging for me to have more scans. Has anyone else had this problem please. Xxxx
Hi I’m 1 week after ankle fusion. Also had ligaments either side realigned too. As an avid gym person before operation nice to know that I can do squats. What about deadlifts?
Hey mate. I’m not that experience at deadlifts but yes they can be done. You might find sumo deadlifts easier due to the mechanics. Also I find it easier to do deficit deadlifts with the bar slightly raised either on plates or a low rack due to the lack of knee over ankle movement possible. Hope this helps
Thanks for your videos. Very helpful. I'm 3 weeks post op. Any advice on staying fit while in a cast. Assume there isn't much you can do to reduce atrophy in the calf.
No you can’t do much for the calf atrophy. Obvs rest is important at the start of your recovery but I still went to the gym and did some upper body machines (eg chest press, lat pull downs etc…). I’m not sure it’s the best advice but I would have gone crazy doing nothing. Also I lowered my calorie intake to avoid weight gain. Good luck with your recovery!
Thankyou for these videos really useful. I have mirrored your journey and operations which is weird. Just had right ankle fused 2 days ago. Like you I am a Pe teacher and just wanted to know how long it was until you returned to work. My boss has got someone in to replace me for time off so in no need to rush back and insurance covers me. Want to be 100 % and I’m a bit older than you at 48 so want to make sure I get this right. Cheers Ian
Hi Ian, small world hey. So I honestly can’t remember the exact dates but I remember going back in with a plaster on my ankle but just chilled in the office on light duties/ off timetable. So that was about 4 weeks after the operation. Then at 6 weeks I think I had the cast off and gradually started putting weight through the ankle. I think I still had someone covering my lessons until about 8 weeks post op. I was probably walking 10-12 weeks after the operation but I’m not 100. I would take it slow mate and see how it feels, it’s too important to mess up just to rush back to work. In hindsight I probably should have stayed at home for at least another 2 weeks to be sure of the fusion healing properly. Not worth taking the risk of being in a school around loads of people. Good luck with your recovery and stay positive, there is life after fusion 💪🏼🙌🏻
Amazing videos, so glad I found them. 4 months post op, boot came off this week and wondering how long it’ll take before I’m walking without a limp! Can I add you to my Instagram? Thanks again x
Apologises for the late reply, I was on holiday. Yeah sure you can add me: jamblack_85 If you check out my Sri Lanka highlight it is all my vlogs of the holiday. Skip to the bit where I do an 11km hike, surprised myself and very happy to have completed it
I’m not very good at squats but I would say I am the same strength as before the surgery. It took me a little while to get back to it. I can do deadlifts but avoid them because of lower back issues. Not because of the fusion
The lifting shoes would definitely help but I’m not sure if the gradient is steep enough. I’ve now bought triangle wedges from Amazon that you stand on when squatting. They are good
Hey I am 5 months post ankel fusion now I have been signed off from the surgeon and am no longer going to physio. One question I have for you is when you do squats with raised heels do you wear your rocker bottom shoes?
Hello. Yes I still wear my MBT rocker bottom shoes just because they are comfortable for me. I know that technically they are not ideal for squats but I just wear them anyway for comfort. If you look in the video you can see me eating them when I squat 👍🏼 I thought about buying a pair of squatting shoes and changing into them just for squats. I might do this in the future
Hi thank you in advance for reading this. I had a TOTAL ANKLE REPLACEMENT in 2019 and as of this text it's 2022 and I'm struggling mightily. I've been to PT for many months and had to stop when pandemic hit. I'm only 5'6 but I've never been heavier than 150. I am currently 162 and losing much of my definition. I will be 62 this year but feel good I just want to lose the weight and tone up again. Can you help me by giving me some easy to harder exercises at home I can do. Much appreciated.
Hello, sorry I’m not a personal trainer but if you look on RUclips for home workouts there are so many ideas. I would suggest resistance bands for homework’s (these hot em through lock down). Your weight gain is not exercise related, it is because you have been in a calorie surplus. You might not be moving as much (during the pandemic) so you should adjust calorie intake. Please check out Greg Doucette on RUclips. He has lots of ideas for low calorie high protein high satiation meals. He’s a bit shouty but I use some of his ideas. I was on and off crutches for 3 years and still managed to get visible abs for my summer holiday by manipulating my calorie intake. I didn’t calorie count, just ate lots of high volume low calorie foods and kept protein levels high. Hope this helps and good luck 👍🏼 stay positive and work a little bit each day towards your goal
@@anklefusionguy Thank you so much. I never expected an answer let alone an EXTREMELY HELPFUL one. I'll definitely try everything you mentioned. Thanks again!!
I just recently had ankle fusion surgery on january 13th 2022. How long did it take you before you got back to being fully healed. My deadline of returning to work is coming to an end and I'm no where ready to go back to work. I haven't started PT yet. What can I do to prepare myself. Please let me know desperate joyce
Hi Joyce. I honestly don’t remember exactly the time for recovery. I think I was in a plaster (non weight bearing) for 6 weeks. Then gradual weight through the ankle (with a robot boot on) for another 4 weeks. Then walking normally after about 12 weeks altogether I think. Maybe a little longer. I went back to work with my cast on and just did light duties in the office. If you don’t feel ready I’m sure the doctor will be able to sign you off for a bit longer. I actually still went to the gym on crutches (but I’m a bit crazy lol) and sat on some machines and did a few light upper body weights. Probably not recommended but I didn’t want to get fat or lose all my muscle. just getting around on the crutches is a good work out from what I remember 💪🏼 good luck with your recovery, stay positive.
Getting my ankle fused in about a month , you said running at the gym like on a treadmill is a no-go. Can you elaborate on that ? Are you able to run in general for a decent distance like maybe 2 miles ?
No running at all for me, too much pain through the rest of my foot and the mechanics don’t really work. I know some people with a fused ankle are able to run a bit. I stick to walks and bike for cardio. Then resistance training in the gym. Any other questions let me know. Will be getting some new videos out soon
I just had mine fused in May and i was wondering what kind of exercises i can do to build any calf muscles to combat the atrophy from being immobilized for so long?
Sorry not much as far as I know. It builds a little with squats but you can’t do direct calf work because of the fusion. Some people have spoken about using the electrodes but I haven’t tried
@anklefusionguy I was in cross country back in high school and developed decent sized calves. Since my fusion, my right calf shrunk half in size. What's worse is that I'm right leg dominant and learned how quickly I took it for granted
I had a wreck on April 25, after losing about 60 lbs (I had a great start in 2022) and my right calf muscle has pretty much disappeared. I am currently 3 months post op. I’m very far out from working out.
I think it can depend on the type of fusion. Running isn’t great for me. I run a bit when I play cricket but I would go for a run for cardio. Better to get on a bike. Also I’ve started using the stair master at the gym. That seems to be ok
You gave me SO MUCH hope! I have a fusion looming in the next few years and I'm terrified to lose my active lifestyle. any way to message you directly somewhere? in any case thanks so much for all this info and positivity. also curious to hear "your story" :)
Hi - commend you for all the videos. i am due my ankle fusion op in 2 weeks. im trying to find a video on how people get up from a floor seated position. I am a muslim and prayer - to give you an idea i.e getting up from a seated kneeling position. thanks javid
Hey, sorry for the late reply. I used to do Yoga and I could kneel down but not always as quick as everyone else getting down and up. You will be fine with a fused ankle 👍🏼
Myself I had right ankle fusion back at the end of 2014 what are your thoughts on adding in some intense elliptical training as a semi alternative to jogging
Not much unfortunately. Mine has grown a bit from heel raised squats but you can’t Doris and planter flex the ankle so can’t work the calf directly. I used to be worried about it but I don’t think it’s a big deal in the grand scale of things. I always had skinny calves anyway so kind of used to it. Still try to build Quads, hamstrings and glutes 💪🏼
I don’t do lunges because they are not comfortable for my ankle. Instead I do rear leg elevated split squat like in the video. It’s similar to a lunge but less movement/ pressure at the ankle I find
Not really directly unfortunately, it causes me pain to go up onto tip toes repeatedly and also there is very little plantar flexion so it’s not really possible. I get a bit of activation from squats with plates under heels. I have accepted that my calves won’t really grow. I have very small calves genetically anyway
Hi Jamie, I’m just wondering how is the pain going through the ankle fusion recovery I’m a little nervous I have to go for one within a month. I’ve had four operations in the past 9 to 10 months.. I know this is my best option. I haven’t been able to walk without pain in my ankle now I think I’ve developed arthritis in the big toe… it’s awesome to see you walking around and enjoying life. That’s what I want again thank you for the videos. Do you have Facebook or Instagram?
I can walk pain free with the MBT trainers. Barefoot walking is not comfortable. After 15k steps a day it hurts a bit but not acute pain. Just like an ache. Then it’s fine the next day
I’ve been able to grow my quads, glutes and hams. Calves grow a small amount with the squats but not much. Not able to directly target them. I’ve accepted it. It’s not that big of a deal in the grand scheme of things
Well I’ve had skimmu calves for 50 years now so it’s a great excuse. I hate running long distances as well so… can’t wait for the fusion. I’m actually giving it more time to heal as my ankle is actually getting better one year after the crash now. My forefoot is swelling, not my ankle so I’m a bit confused if my ankle is the only problem.
I have found your videos to be a great inspiration. I had ankle fusion surgery 7 weeks ago, and seeing what you have accomplished after your own surgery is fantastic. Thank you so much for all the tips!
You’re welcome. Good luck with your recovery
Good info here mate. I'm in the military and have a knackered ankle. Trying to put off having it fused for as long as possible, but this video addresses some of the things that I was worried about post surgery
Until today, 2 years after my ankle fusion, I had no idea I could do squats again! This video is so informative and helpful!
Thank you for this! I am almost 6 months post ankle fusion and 1.5 years since the accident that caused me to need the fusion. I was a half marathon runner before and the suddenly sedentary life has taken it's toll on my weight. I still swell up and hurt some days but my pain has significantly improved. I am ready to begin trying to get back in shape and this video was a breath of air. I feel a little more hopeful now. Looking forward to seeing more of your videos!
You’re welcome. I would suggest getting out on a bike for cardio if that’s what you like to do. I’ve gone down the resistance training route (and don’t do much cardio other than 10k steps a day) and am getting progressively stronger. In terms of weight gain, that is expected after the injury. Look at reducing calorie in take until you’re back into the gym. Check out Greg Doucetter on RUclips. He’s a bit shouty but has some great ideas for low calorie, high volume, high protein food that keeps you full. Good luck with your recovery and get after it! 💪🏼
*Doucette
Thank you for making these. It’s nice to know there are folks out there living active lives with fused ankles. I’m 26 and an ankle fusion may be in my near future. I have essentially no dorsiflexion as is, so it might not be much of a difference. Thank you again!
No worries, just hope they can be helpful for a few people. There is life after fusion 💪🏼🙌🏻
I’m gearing up for ankle fusion surgery now due to severe juvenile-onset Rheumatoid Arthritis. I’m so happy to see your video because I hope to get into fantastic shape! I’ve always been active, and I enjoy exercising, so seeing your video has given me reassurance that it’s possible! I’m considering documenting it for posterity too! I’m looking forward to new content to see what else you conquer during this journey! Many regards to you! Thank you so much!🌹
Thanks so much!!!! I’m really grateful for your suggestions… I was a daily cyclist and runner hit by a car… trying to get the movement back into my life somehow and your modifications are awesome. Plus just great to see someone persevering. Rock on!
Me too! Hit by a car while cycling in 2015 and seven years later thinking I’ll need a fusion soon as the pain is getting worse. I squat with ramps and walk on average 12k a day.
Does ankle fusion significantly reduce pain in your - or anyone else’s - opinion?
Hey, thanks for sharing your experience! It’s motivating to hear that doing squats after your fusion has helped with the lower back pain.
Cheers mate.
Thank you for this. My fusion was in feb 2016 after an accident in 2013. Im a fairly active person. Running and high impact sports were a no go but Badminton was a great sport to start. Didnt even think of adapting my squating technique till watching this today. I added it to my session today and felt f***ing great. Thank you so much. So simple and never even thought of looking it up.
thanks very much for this video. I am constantly amazed at how little info there is out there for people with hardware in their ankles and legs. I have tried for years to get some help with clean press, etc but people do not understand your limitations with hardware in your ankle. The flexion I mean...Your video has been great for squatting, and I wish you would also include other total body exercises with the Olympic bar. Thanks again so much!!!!! Best regards, LKW.
I had ankle fusion in august of 2022. It took me months to realize how set up for failure I was...the first red flag was that I was NEVER given any excercises or PT at all. Red flag #2 was that anytime I contacted my doc about the pain that was(is) lingering from surgery, the responce I got was to take another 10 weeks of going 100% non weight bearing. This happened a few times and I was told because I'm 28(now 29), my body will bounce back quickly.
Turns out it was all bullshit and I've gained over 100lbs throughout the whole experience. I love your video, but I cant figure out how to successfully build strength to even do squats so i need something even more basic than this.
I'll be checking out the rest of your videos and hopefully can get to a point where I am as active as you are! It's been so damn long!
Hi, thanks for sharing. I am due to have an ankle fusion in the next 2 months and my biggest concern is around getting back to the gym, I use a heel lift now and it’s good to see how you can still work out and keep strong and healthy post fusion.
Keep sharing, this has been very helpful. Thank you
I'm having both fused over the next year! these vids have been really helpful in answering some of my worries. Thanks buddy, all the best
You’re welcome bro. Good luck 🙌🏻
This is a wonderful video and I love it! I’m 34 and have my ankles fused since I was a kid. It’s so hard to find exercises or modifications for fused ankles. Thank u for posting this!
Thank you so much! You’ve given me hope. I had an ankle replacement that has been a failure. My next step is a fusion and I’ve been so nervous but seeing how you are doing has given me hope. Thanks again
Thanks for the tip on raising or wedging the heel.
I can't believe I haven't come across your channel sooner! I actually had the idea recently to post about modified training with an ankle injury or fusion because it's such a niche thing and you can't find information on it anywhere! I have cadaver bone and a fusion of my right ankle from a MRSA and bone infection from 16 years ago. I have been active over the years despite the pain. Downhill skiing, running, etc. But found out two years ago that one of my screws is broken. I have been seriously advised against running anymore. So I started training in a gym and have seen great progress by using a ramp underneath my right heel (found them on Amazon and after getting over my embarrassment, I love them now), much like what you suggest with plates. Of course my right calf will never get any bigger or be symmetrical with the left since I've lost mobility, but since giving up running, I cannot get my thigh and quad symmetrical with the left. The left is visibly bigger no matter how evened out I try to train. Any suggestions on isolation work for my right thigh and quad? Because training them equally does not seem to be doing the trick.
Thank you! I was a little depressed because only two weeks post op and thought all I have left was watching muscle atrophy to happen. I can't let this happen and searching on finding a way for life to be better. So thank you for the utube video and demonstrating squats and providing me a candle of hope when my time comes.the squat might be hard because I have a triple fusion of the foot and now ankle fusion. So already intimidated but your videos seem to be very empowering and about learning to do things different to gain results I wish you well in your journey.
I have juvenile-onset Rheumatoid Arthritis, and one of my ankles has given out; I have a fractured tibia due to the stress from an ankle that bows out steeply to one side. I need to have a few surgeries, including ankle fusion. I’m nervous about the surgeries ahead, but I’m active, and I know I will be better off, and will succeed in exercising and being active again - Riverdance, here I come! I wish you well - you may have low moments, but you will persevere!🌹
Thank you for the confidence boost, your very right about maintaining being positive. But I think as humans we brace ourselves for the worst due to past experiences and going on my fifth foot/ankle surgery I am worried how life will change even more for me. plus will need to start reconstructive surgery on my right and so a lot of changes to come. It has been so helpful with the supportive comment and read about other people's experience. Life goes on, we adapt to accomplish the challenge and hope for the best, right? I have never line danced before and not sure how a fused ankle will work. I wish you the very best outcome with your upcoming surgery.
@@amyfinck4188 I absolutely understand your reticence! I feel nervous and wonder how my impending surgeries are going to turn out too! From past experience, I know that I will be okay no matter what, and I feel this way for you too. Please keep us posted on how you’re doing!🌹
This is really useful. Thank you
Love your videos. Sadly because I'm going through the same crap. But wanted to say thank you. As I've watched all and taken every bit of information and recommendations you have to offer. Wish you the best and will look out for any further post you do.
Hello, Thank you so much for these videos! I have just reached the 7 week mark after my ankle fusion surgery, and found your videos answered a lot of my questions/concerns. I wore Hoka sneakers before my surgery and I'm going to take your advice and get the MBTs for when I get back into a sneaker!
Hey that’s good to hear. I’m just trying to answer some questions I know I had. I will do a few more videos. Good luck with the recovery 💪🏼👍🏼
Great videos. I had bilateral fusions 4 yrs ago age 50. I agree that learning to squat is really important.
Thank you for these informative videos. I sustained a bad fracture in 1973 and am now preparing for ankle fusion. I considered ankle replacement but ruled that out and decided to go with the fusion. I am a regular at the gym and get my cardio on the stair master. This bothers my ankle a bit, but its tolerable. The leg press is out of the question but I am hoping I can work up to this one day and I can continue with the stair master. I am definitely going to try the shoes.
You mentioned the leg press machine. Since the ankle fusion you can not work out on the seated leg press machine anymore?
Very helpful!
Thank you!
Thank you for the tip with the plates! I would love to see other adaptions you do in the gym :)
Thank you soooo much
Thanks for this! I'll definitely try squatting like this. I haven't had fusion yet, but my ankle is nearly fused now with all the damage from my accident. Doctor is recommending fusion since I'm having a lot of arthritis pain and swelling, videos like yours are super helpful for my concerns. One of my larger concerns is being able to drive, that is to operate the gas and brake pedals with a fused ankle. Currently I have about 50% of my lateral movement and driving is possible, so worried about losing that.
Thanks for your message Brian, I’m happy to help a few people going through a similar situation. In my experience driving is absolutely fine with a fused ankle. I can drive a manual (stick) and automatic no problems. My right ankle is fused so that is the gas and brake. I just have to have a bit more movement at the hip and knee to make up for the lack of movement in the ankle but it’s not a problem at all. Good luck with your recovery and keep me posted
Thank you for that info as Im facing a fusion of my right ankle & really concerned about having to have an adapted car so that has eased my concern.
It was helpful for me
Thanks mate!
💪🏼💪🏼💪🏼
وش ممكن زراعة عظمة الثالوث من الكاحل ميت إلى الكاحل حي هل هناك دراسة لي هدا الامر
Thanks fir this video. Helpful.
Ate there calf exercises one can do to stop or reduce the atrophy?
Sorry not that I know. They grow a little through squats
And sir how much weight do you put?
Hi. When I “disintegrated” (consultants word!) my right ankle in 1988 I chose not to have fusion (had 2 pins, one later removed) as I still had/have a lot of sideways/rotation movement. But have no joint space or cartilage at the joint. My relationship with exercise very off and on but about to start using intensive (to limit of endurance) resistance training (at home, using body weight/resistance bands).
So I would love to know how to do squats. Should I put something under both heels or just the right one? I have yoga blocks and wondered if I should shape them to slope down from back to front.
If I’m not confident that I am doing something in a way that will be effective I find it hard to be motivated to do it at all. I have been searching for relevant videos off and on for years. Yours is the first I’ve found. Never thought of looking for fused ankle.
Do hope someone can advise.
Thankyou.
I am in the beginning feeling of that lower back spot and glute pain due to no range in my right ankle..and I been thinking it's like a slip disk slowly slippin the more I get older or a pinched nerve due to weight distribution....also knee pain is starting from degenerative muscles and lack of use so thank u for the strengthening tip with the wieght
maybe it's a silly question. but I want to know if you can dance with ankle fusión?
Hello. Just got my ankle fused and noticed that my calf muscle became smaller. I’d love to take some tips from you on how can I regain those muscles. Thank you and keep safe always. Best regards.
My calf is smaller than the other one. It has grown a little from squats but there’s not much else you can do to make it grow because you can’t move the ankle. I’ve accepted it and it doesn’t really bother me anymore
I found I had to add in some glut work, the plate under heal moved the force, still real good though
I was suffering from foot drop and then I decide to do ankle fusion surgery
How do your calves look? Have you lost your calf on you fused side?
I have very skinny calves anyway but yes my fused ankle valve is a bit smaller. Also to note I have had 5 operations on that leg so in and out of casts for 7 years. From training my legs (squats, split squats, leg press) it has started to grow a little bit. Obviously I am unable to train it directly. I’ve accepted I will have skinny calves but am in the process of growing my quads, hamstrings and flutes
Same problem 😕
Had my fusion Feb 27th 2024, the only physio advice I was given was by the surgeon who told me to get back into the gym and start cycling and treadmill. I've done a lot more besides but struggling to find something that can really hit the calf muscle, obviously this is gonna be difficult but is there anything other than squats that can hit the calf? Thanks in advance...love you vids.
@@marekgregory4512 Glad they helped. There wasn’t much out there when I went through ankle fusion so thought I’d share my experience. I don’t know of anything that can work the calf directly. Some people have messaged and said they might try the electro stimulation but I’m not sure how effective that is. I’ve just accepted the small calf. All the best with your recovery and adapting to a new way of life 👍🏼
@@anklefusionguy Thank you for the reply, yeah I've heard of the electro stimulation...might look into it 👍
I had both ankles fused 4 years ago, I started weight training last year I cant ever go heavier then 60kgs, when I go heavy my lower back is in pain, I'm gona try with the heels on the plate see if it helps
Hi, thank you for this video, had my ankle fusion almost 4 months ago, is it possible drive my car after the fusion?
Yeah not a problem. You might to move slightly more at the hip and knee but you don’t really notice it 👍🏼
When you started weight bearing and walking, did you have arch pain? You mentioned in another video that you have high arches. If so, what did you do for relief?
Apologises for the late reply, I was on holiday. No I didn’t get any arch pain. I don’t remember ever having arch pain tbh, I only mentioned it because it’s one of the reasons I used to Sprain my ankles a lot. Fit flops are very comfortable for when you first start walking, I still wear them in and around the house
I had my ankle fusion operation done seven months ago.
My foot is very very swollen, so much so, I can't get any footwear to fit me.
My Consultant has told me that my xrays show all has healed very well.
He doesn't know why the swelling has gone alot worse, and is now arranging for me to have more scans.
Has anyone else had this problem please. Xxxx
Hi
I’m 1 week after ankle fusion. Also had ligaments either side realigned too.
As an avid gym person before operation nice to know that I can do squats.
What about deadlifts?
Hey mate. I’m not that experience at deadlifts but yes they can be done. You might find sumo deadlifts easier due to the mechanics. Also I find it easier to do deficit deadlifts with the bar slightly raised either on plates or a low rack due to the lack of knee over ankle movement possible. Hope this helps
Thanks for your videos. Very helpful. I'm 3 weeks post op. Any advice on staying fit while in a cast. Assume there isn't much you can do to reduce atrophy in the calf.
No you can’t do much for the calf atrophy. Obvs rest is important at the start of your recovery but I still went to the gym and did some upper body machines (eg chest press, lat pull downs etc…). I’m not sure it’s the best advice but I would have gone crazy doing nothing. Also I lowered my calorie intake to avoid weight gain. Good luck with your recovery!
Thankyou for these videos really useful. I have mirrored your journey and operations which is weird. Just had right ankle fused 2 days ago. Like you I am a Pe teacher and just wanted to know how long it was until you returned to work. My boss has got someone in to replace me for time off so in no need to rush back and insurance covers me. Want to be 100 % and I’m a bit older than you at 48 so want to make sure I get this right. Cheers Ian
Hi Ian, small world hey. So I honestly can’t remember the exact dates but I remember going back in with a plaster on my ankle but just chilled in the office on light duties/ off timetable. So that was about 4 weeks after the operation. Then at 6 weeks I think I had the cast off and gradually started putting weight through the ankle. I think I still had someone covering my lessons until about 8 weeks post op. I was probably walking 10-12 weeks after the operation but I’m not 100. I would take it slow mate and see how it feels, it’s too important to mess up just to rush back to work. In hindsight I probably should have stayed at home for at least another 2 weeks to be sure of the fusion healing properly. Not worth taking the risk of being in a school around loads of people. Good luck with your recovery and stay positive, there is life after fusion 💪🏼🙌🏻
Amazing videos, so glad I found them. 4 months post op, boot came off this week and wondering how long it’ll take before I’m walking without a limp! Can I add you to my Instagram? Thanks again x
Apologises for the late reply, I was on holiday. Yeah sure you can add me: jamblack_85
If you check out my Sri Lanka highlight it is all my vlogs of the holiday. Skip to the bit where I do an 11km hike, surprised myself and very happy to have completed it
Were you ever able to get your calf the same size again or will it always be small? I have 2 months until I can walk again.
It’s still smaller. Not by much but it doesn’t bother me anymore. Being able to walk again and be active has been the big thing
How were your squats pre and post surgery? And can you do deadlifts?
I’m not very good at squats but I would say I am the same strength as before the surgery. It took me a little while to get back to it. I can do deadlifts but avoid them because of lower back issues. Not because of the fusion
Would you need the plates if you used lifting shoes like romaleos?
The lifting shoes would definitely help but I’m not sure if the gradient is steep enough. I’ve now bought triangle wedges from Amazon that you stand on when squatting. They are good
Hey I am 5 months post ankel fusion now I have been signed off from the surgeon and am no longer going to physio. One question I have for you is when you do squats with raised heels do you wear your rocker bottom shoes?
Hello. Yes I still wear my MBT rocker bottom shoes just because they are comfortable for me. I know that technically they are not ideal for squats but I just wear them anyway for comfort. If you look in the video you can see me eating them when I squat 👍🏼 I thought about buying a pair of squatting shoes and changing into them just for squats. I might do this in the future
Hi thank you in advance for reading this. I had a TOTAL ANKLE REPLACEMENT in 2019 and as of this text it's 2022 and I'm struggling mightily. I've been to PT for many months and had to stop when pandemic hit. I'm only 5'6 but I've never been heavier than 150. I am currently 162 and losing much of my definition. I will be 62 this year but feel good I just want to lose the weight and tone up again. Can you help me by giving me some easy to harder exercises at home I can do. Much appreciated.
Hello, sorry I’m not a personal trainer but if you look on RUclips for home workouts there are so many ideas. I would suggest resistance bands for homework’s (these hot em through lock down). Your weight gain is not exercise related, it is because you have been in a calorie surplus. You might not be moving as much (during the pandemic) so you should adjust calorie intake. Please check out Greg Doucette on RUclips. He has lots of ideas for low calorie high protein high satiation meals. He’s a bit shouty but I use some of his ideas. I was on and off crutches for 3 years and still managed to get visible abs for my summer holiday by manipulating my calorie intake. I didn’t calorie count, just ate lots of high volume low calorie foods and kept protein levels high. Hope this helps and good luck 👍🏼 stay positive and work a little bit each day towards your goal
@@anklefusionguy Thank you so much. I never expected an answer let alone an EXTREMELY HELPFUL one. I'll definitely try everything you mentioned. Thanks again!!
I just recently had ankle fusion surgery on january 13th 2022. How long did it take you before you got back to being fully healed. My deadline of returning to work is coming to an end and I'm no where ready to go back to work. I haven't started PT yet. What can I do to prepare myself. Please let me know desperate joyce
Hi Joyce. I honestly don’t remember exactly the time for recovery. I think I was in a plaster (non weight bearing) for 6 weeks. Then gradual weight through the ankle (with a robot boot on) for another 4 weeks. Then walking normally after about 12 weeks altogether I think. Maybe a little longer. I went back to work with my cast on and just did light duties in the office. If you don’t feel ready I’m sure the doctor will be able to sign you off for a bit longer. I actually still went to the gym on crutches (but I’m a bit crazy lol) and sat on some machines and did a few light upper body weights. Probably not recommended but I didn’t want to get fat or lose all my muscle. just getting around on the crutches is a good work out from what I remember 💪🏼
good luck with your recovery, stay positive.
I'm getting an ankle replacement in April donyou think squats will be okay?
I’m sorry I don’t know anything about ankle replacements
Getting my ankle fused in about a month , you said running at the gym like on a treadmill is a no-go. Can you elaborate on that ? Are you able to run in general for a decent distance like maybe 2 miles ?
No running at all for me, too much pain through the rest of my foot and the mechanics don’t really work. I know some people with a fused ankle are able to run a bit. I stick to walks and bike for cardio. Then resistance training in the gym. Any other questions let me know. Will be getting some new videos out soon
@@anklefusionguy thank you so much for the info, subbed! I’ll keep a look out for them .
I just had mine fused in May and i was wondering what kind of exercises i can do to build any calf muscles to combat the atrophy from being immobilized for so long?
Sorry not much as far as I know. It builds a little with squats but you can’t do direct calf work because of the fusion. Some people have spoken about using the electrodes but I haven’t tried
I have accepted that my right calf will always be smaller. I have small calves anyway
@anklefusionguy I was in cross country back in high school and developed decent sized calves. Since my fusion, my right calf shrunk half in size. What's worse is that I'm right leg dominant and learned how quickly I took it for granted
My calves are my best feature. Toned and muscular. I guess I’m going to lose those. Not looking forward to fusion in a few days.
I had a wreck on April 25, after losing about 60 lbs (I had a great start in 2022) and my right calf muscle has pretty much disappeared. I am currently 3 months post op. I’m very far out from working out.
Good question have the same problem.
So is running completely over after an ankle fusion. Or is it the type of ankle fusion
I think it can depend on the type of fusion. Running isn’t great for me. I run a bit when I play cricket but I would go for a run for cardio. Better to get on a bike. Also I’ve started using the stair master at the gym. That seems to be ok
You gave me SO MUCH hope! I have a fusion looming in the next few years and I'm terrified to lose my active lifestyle. any way to message you directly somewhere? in any case thanks so much for all this info and positivity. also curious to hear "your story" :)
Hey yeah no worries, add me on insta: jamblack85
Planning to do some more videos soon. Happy to answer questions 😊
@@anklefusionguy sweet, thanks, done!
How do you perform heel calf raises when ond ankle is fused?
Sorry no calf raises after ankle fusion
Hi - commend you for all the videos. i am due my ankle fusion op in 2 weeks. im trying to find a video on how people get up from a floor seated position. I am a muslim and prayer - to give you an idea i.e getting up from a seated kneeling position. thanks javid
Hey, sorry for the late reply. I used to do Yoga and I could kneel down but not always as quick as everyone else getting down and up. You will be fine with a fused ankle 👍🏼
Myself I had right ankle fusion back at the end of 2014 what are your thoughts on adding in some intense elliptical training as a semi alternative to jogging
This sounds like a good idea yeah. Much less pressure on the joints of the legs 🙌🏻 as long as it doesn’t cause discomfort go for it!
Not letting the fusion hold you back 👏🏻
What about the thin calf what can be done.
Not much unfortunately. Mine has grown a bit from heel raised squats but you can’t Doris and planter flex the ankle so can’t work the calf directly. I used to be worried about it but I don’t think it’s a big deal in the grand scale of things. I always had skinny calves anyway so kind of used to it. Still try to build Quads, hamstrings and glutes 💪🏼
How did you do your lunges mate?
I don’t do lunges because they are not comfortable for my ankle. Instead I do rear leg elevated split squat like in the video. It’s similar to a lunge but less movement/ pressure at the ankle I find
Hey is there anyone who did this surgery to avoid from footdrop?
Please guide
Thank you in advance
Sorry I don’t know what this is
@@anklefusionguy foot drop mean I can’t flip my foot on any side as it was dropped
Thank you fir reply
Can you activate the calves in some way?
Not really directly unfortunately, it causes me pain to go up onto tip toes repeatedly and also there is very little plantar flexion so it’s not really possible. I get a bit of activation from squats with plates under heels. I have accepted that my calves won’t really grow. I have very small calves genetically anyway
Can you do calf exercises?
No unfortunately. I get some calves activation from doing squats with plates under heels
Same question.
Or you could simply not put your knees at risk and keep your lower legs straight.
Hi Jamie, I’m just wondering how is the pain going through the ankle fusion recovery I’m a little nervous I have to go for one within a month. I’ve had four operations in the past 9 to 10 months.. I know this is my best option. I haven’t been able to walk without pain in my ankle now I think I’ve developed arthritis in the big toe… it’s awesome to see you walking around and enjoying life. That’s what I want again thank you for the videos. Do you have Facebook or Instagram?
I can walk pain free with the MBT trainers. Barefoot walking is not comfortable. After 15k steps a day it hurts a bit but not acute pain. Just like an ache. Then it’s fine the next day
Hey mate. Are you able to train you calves or does fusion mean skinny leg no matter how hard you train?
I’ve been able to grow my quads, glutes and hams. Calves grow a small amount with the squats but not much. Not able to directly target them. I’ve accepted it. It’s not that big of a deal in the grand scheme of things
Well I’ve had skimmu calves for 50 years now so it’s a great excuse. I hate running long distances as well so… can’t wait for the fusion.
I’m actually giving it more time to heal as my ankle is actually getting better one year after the crash now. My forefoot is swelling, not my ankle so I’m a bit confused if my ankle is the only problem.
Thank you!