Tib/Fib fracture recovery EXERCISES (rehab & strength)

In this video, I walk you through a select collection of exercises I've been using to successfully recover from tib/fib fracture surgery.

Use common sense and consult with your doctor or physical therapist before trying any of these exercises.
---
Broken Leg Recovery Playlist:
---
Zack Henderson is a strength coach in Nashville, TN.
He enjoys working with students of all skill levels to become stronger than they ever thought possible.
---
Connect with Zack:
---

Timestamps:

0:00 Intro
2:00 Toe curls
2:45 Ankle stretch with towel
3:05 Ankle circles
3:25 Ankle ABCs
4:20 Massage
5:37 Assisted Squats
6:08 Calf Raises
6:42 Bear Crawl
7:20 Single Leg Deadlift
8:01 Lateral Band Walk
8:35 Tibialis Curl
9:15 Tip Toe Walk
9:30 Hops

[jwitdamac]

7 months since i broke my tibia/femur after reading the comments I didn’t know so many people had to go through this. I salute everyone!!! Trying my best to be able to run again, but I’m still trying get more range I’m my ankle as well

[TheGarrbear]

Broke my tibia and fibula on left leg November 2023 and got emergency surgery to put a permanent titanium rod in my leg the entire length of my tibia with screws into the tibia. In March 2024, I'm walking almost normal, getting range of motion back knee and ankle (they put rod in through knee). Working on body squats to build strength, been swimming, hiking, elliptical, riding a bike along with my PT exercises. Been rough journey

[LauraDaughtry]

After breaking my leg 6 weeks ago, I am now full weight-bearing and was desperately seeking exercises to help me get back to "normal" until I can get into physical therapy in a few weeks. These exercises are SUCH great ideas. Thank you so much, Zack!

[rubicscube]

Just got the surgery a week ago after breaking my left tibia getting bumped by a car while on a bike.
It was amazing to me that the next day after surgery the hospital PT came in to teach me how to use crutches and I could actually move around.
Thanks for the mobility exercise variations! Not yet at a point where the leg is load bearing, but will get there

Speedy recovery to everyone!

[bayaraabudragchaa]

I broke my tibia and fibula on August 26th and had surgery on the 29th, where a titanium rod and several nails were inserted into my tibia for stabilization. During the first week after surgery, my ankle and knee were completely immobilized. However, my knee gradually regained its full range of motion within about a week, and after a month, thanks to physiotherapy, my ankle's mobility improved to about 70-80% of what it was before the injury. I’m now able to walk without crutches, bearing full weight, though I get fatigued easily and experience soreness and some swelling after just 5-10 minutes of walking. For anyone going through a similar recovery, remember you can do it!

[afropuertorican]

❤❤omg thank you i broke my tib/ fib but i was smart enough not to let them do surgery self-healing is the best healing and i got it right. 5 months doing just fine. But my physical therapist sucks i got more from your vidioes than him😂😂i love doing the foot ABC.

[Matrox]

broken tibia 2 weeks back i can confirm first two weeks are hell. I never imagine pain and discomfort before this injury.

[merryworld]

Thank to everyone who has shared / commented. I had been feeling so alone on this. I have a Left Tibial Plateau Fracture, 12 days ago. Pain was excruciating. Fortunately not requiring surgery. Basic healing time 6-12 weeks + P.T.
Especially helpful are words of healing, progression, hope & encouragement.
Best wishes to all.

[LOTTIE.]

Broke my Ankle, Tibia and Fibula on 3rd December 2023. They attempted to manipulate my Tibia bone back together 3 times while awake as my Tibia cracked in half and I couldn't have the operation straight away due to the swelling etc. I had my operation on 15th December 2023, I had a plate and 8 screws put in. I'm still at the start of my recovery and in discomfort and pain. Never felt pain like it, and I have had a child. Absolutely craaazy pain. I will do these exercises when I am able to. 😊

[WinonaAbdi]

I am almost entering my third month post-surgery. I can do shadow walk two days ago. And now I re-teach my brain how to walk with 2 foot on the floor (I still used crutches too) and tell my brain where is my "normal middle point actually".

My ankle was dislocated too, and of course it was very stiff at first when trying to learn to walk again. Some physiotherapy movement from youtube videos are so much help. Now I feel my ankle is back to its original position. Of course it hurts a lot as the joints and muscles start return to their original position.

For those of you that have tibia fibula fracture and also ankle dislocation, this video is really help me to recover faster. I suggest you also listen to your orthopedics and physiotherapist. You have to be able to measure your own body's capabilities. Little by little try to push the limits that you can still accept.

Our body's healing from broken bones is amazing. Keep up the good work!

[patriciasmith]

My car tire ran over my left leg and broke both the tibia and the fibula bones about 7 weeks ago. I did not need to have surgery, but I did get get a graduated cast, from groin to ankle. I was hospitalized for 3 weeks and I received physical and occupational therapy. I cannot go home yet, because I cannot walk up and down my stairs. I am at my daughter’s apartment and I am receiving therapy on an out patient basis. I am still non-weight baring, and there is still quite a bit of swelling in my ankle and foot. I am looking forward to trying some of these exercises as soon as my doctor tells me too. By the way, I am 80 years old, and I was walking 10, 000 steps per day whenever the accident happened.

[laurabreheim]

Thank you so much! I was so grateful when I found this. I too broke tibia and fibula and humerus on left side. I'm older, yet was quite active before I fell. I'm seeing a great Physical Therapist 2x a week and doing much at home. I've had to back off because I overdid. Rest and sleep are huge. I am hoping for a complete recovery! I must be patient. I love your post op share too. It's true. Scary and feeling alone at times. I'll be back Zach!!!

[debolinarajak]

Thank you for posting your experience & amazing excercises. I wish everyone including me whoever has broken their legs a speedy recovery.

[JaxBrianF]

Thank you so much for this video, Zack. It helped me contextualize the degrees of swelling/stiffness once I was in the rehab phase of my recovery from a fibula break. The band work is my favorite as it allows for a low-impact way to address multi-directional exercises.

I've discovered that simply walking up and down steps is a good way to address both strength and mobility concerns. I used my trekking poles early on, just to be safe.

Thanks again for helping us all get strong after injury.

[angiebourne]

Thank you so much for sharing your insights to this life altering situation...
I recently broke my Fibula and Tibia in 4 places and had the rod and plate installed...
I had also had recently changed jobs and my health insurance had not kicked in...I still had 60days...so, with that said...
I could not afford a therapist to assist me with any physical therapy..

With the help of your videos, I have regained feeling, movement and strength that I was struggling to get back...

I absolutely can not thank you enough ❤

[elinaalovee]

I have broken both of my fibulas :( and had to get surgery on both feet. they were about one year apart unfortunately, which was a struggle. This video is very helpful and reminds me to be patient, thank you .

[HLLRATCHU]

Healing from the same injury now. Thanks for posting this!! ❤

[Provostwillem]

Spiral broke both of mine as well with no insurance - had a rod, plate, and about 13 screws put in. I’m about 4 weeks out and since I can’t afford physical therapy I’m devouring all information I can on rehabilitation.

This has already greatly improved my range. Thank you so much for this.

[IAmMrNimbus]

Thanks for this video man. It’s been hard to find first hand information, I have been non weight barring for 5 months and am having a hard time. I will try all these exercises. Thank you

[keeponkeepingonmrc]

Very helpful indeed. Thank you. I fractured lower right leg fibula right over my ankle and i haven't been doing much of anything just having leg proppped up at work. I wish i had seen your videos before. But im blessed to see it mow and will start working . I didn't need surgery and last week doctor said i can walk and put pressure on boot now..however i still haven't taken any steps😢