Tips To Prepare for Ankle or Foot Surgery and Recover Strong

Before my ankle surgery three weeks ago, I took to Instagram and Facebook to ask the Iron Community for their best surgery advice. I got such helpful tips that I wanted to share them with you, especially if you’re having ankle or foot surgery. I’ve also added a few recommendations of my own.

**If you missed my first post, you can click here to my “surgery story”

Top Surgery Tips

Several Weeks Before Surgery

1. Get Your Team in Place

   You can positively impact your recovery before it even begins. I started working with my physical therapist, a nutritionist and my strength coach about 6 weeks out from surgery to get my body as prepared as possible for a successful recovery.

2. Prehab

   I realize that owning a PT clinic made this part awfully convenient for me, but prehab is a game changer for everyone. First and foremost, you’ll begin building a relationship with your physical therapist and learning what to expect after surgery which will really put your mind at ease. You’ll also get a baseline, do critical work on your weaknesses and learn how to properly use your post-surgical equipment. In my case, my prehab focused on foot strength, core strength, balance and ankle range of motion

3. Gather Your Post-Surgery Gear

   Here are my top picks. Again, I had ankle surgery (and these are also good for foot surgery), but be sure to leave enough time before surgery to get what you may need and learn how to use it.

   • Knee Scooter - This was the biggest recommendation from my patients, and it did not dissappoint (I splurged for all-terrain wheels). It doubles as a seat, comes with a fancy little basket and makes you feel like you can still move fast. Top of the list for those having foot/ankle surgery.

   • iWalk 2.0 - a hand's free crutch that’s invaluable for navigating stairs

   • Zero Gravity Chair - great for reclining and folds up easily for storage

   • Leg Bolster - makes it easy to elevate your foot

   • Waterproof Cast Cover - works like a dream for the shower obssessed like myself

   • Shoe leveler/lift - provides lift for my good foot so my walking is even with the beloved boot for those recoving from foot or ankle issues . This simple and affordable lift can be a big back saver.

   • Crutches - You’ll get these at the hospital. Crutches suck, but they have their purpose. I’ve primarily used mine for getting into the shower and for middle of the night bathroom trips while non-weightbearing. I anticipate using one or both of them during the transition back to full weight bearing.

IMMEDIATELY Before and After Surgery

1. Prep Your Space

   Pick up anything that could be a hazard and determine where you’ll sleep, work etc.

2. Nutrition and Hydration

   Lots of water, supplements, a healthy diet (think protein, fiber, calcium, low added sugar) and no alcohol the few days before to reduce inflammation. Also, take Colace after surgery to keep you regular. @jenn_gargiulo_rdn

3. Find Your Zen

   Breathe, meditate, get outside, pray, read….whatever helps to put you in a calm space. @christine_dangelo_

4. Use Opiods with Caution

   Staying on top of pain those first few days is critical so you can rest, but anyone can easily develop an opiod addiction. Transition as quickly as possible to non habit forming alternatives and speak with your MD if you’re having trouble managing your pain.

5. Use a Backpack

   Once you’re home, put everything you need in a backpack so you’re hands free and don’t forget anything when you move around. @rachelwyman

Keep Your Mind Right

1. See your recovery as an opportunity to work on your weaknesses so that you can be better than you were pre-injury #GetBetterBeBetter!

2. "Don’t be surprised if fatigue is an issue post-surgery. It can take longer than you think to get your energy back. Be gentle with yourself!" @tracyvoca

3. "Listen to your body. Make sure you take advantage of people helping you and rest!" @marissaromanyshyn

   This one was not an easy one for me, but I made it a priority especially during the immediate days following surgery. 

4. “No rushing the recovery." @margaretchase

PS - **If you missed my first post, you can click here to my “surgery story”