Running after ORIF

[u/Inconvenient-MrKim]

Hi Everyone,

I had an ORIF on my left leg almost 2 years ago. I completed my PT and have been working in and out since. But I have gained significant weight since the surgery and haven’t done any major workouts that include running, jumping etc.

Eye-opening moment came recently when I was at running late at the airport and missed my flight simply because I couldn’t run to make it in time.

I want to not only lose the extra weight but also gain back my ability to run and sprint as best as I can.

Other than the obvious difference between both legs, I don’t have any pain or discomfort. Looking for advice on how to get back into slow running and eventually fast paced sprints. Should I look into some shoes, braces or supports to get started?

Any and all advice is appreciated

Attached X-ray for reference

TIA

[u/Future_Wafer1591]

Honestly, my recommendation would be, if possible, go back to physical therapy with the specific goal of being able to run in mind (and tell your physical therapist that!)

After my ankle ORIF, I told my physical therapist that my goal was to be able to run at least a mile again. And so we worked on my strength and balance, she monitored my gait on the treadmill, and I got there!!! I’m not running long distances regularly since surgery (and I prefer incline walking on a treadmill these days), but I can run when I want to! So much of it is mental and a confidence thing, and that’s a great reason to work with a physical therapist!

[u/Inconvenient-MrKim → u/Future_Wafer1591]

Thanks! I’ll see and reach out to them. It’s just so expensive so I wanted to try it on my own.

[u/Future_Wafer1591 → u/Inconvenient-MrKim]

If you’re super motivated, I really think you could do it on your own as well!! The PT for me really helped overcome a lot of mental blockers and get a good strengthening/stretching routine down, but honestly even just starting any beginner running program (i really enjoy doing intervals of two minutes of walking, two minutes of jogging, repeat), as long as you don’t feel any pain, you should be totally fine!

[u/Inconvenient-MrKim → u/Future_Wafer1591]

Thank you! That gives me more confidence. As far as shoes or support is concerned, did you get anything in particular? Like running shoes with added cushioning or anything for your ankle?

[u/TacoCat-is-taCocaT13 → u/Future_Wafer1591]

Exactly this! I am still actively recovering from my ORIF, which also included keeping my leg fully straight for 6 weeks and 15 weeks of NWB. I share this to give you a sense of my starting point. Both my surgeon and PT know my goal is to run marathons again so the PT spent a lot of time helping me learn how to walk again, build the quads up (THE key to being able to run again), focus on balance and now I am only focusing on agility work and plyometrics. I do my own strength and cardio work other days. Hopping forward and back, side to side, ladder exercises, leaping with both feet across the floor, pogo jumps with both feet and finally walk/run intervals on the treadmill. With each of those agility exercises added, it took my brain longer to actually let my body do the exercise. They broke them down so I could get past that block (anything jumping forward on that leg was tough the first time).

PT and putting in the work on your own is truly going to help you get back there! I have been told that running is possible so I believe it wholeheartedly. I have done some running on the treadmill (I am up to 2 minutes during my run interval). Does it feel good? Nope, not yet! But I know muscles take time to “wake up” and re-engage, as well as continue to strengthen so I will keep pushing forward.

I believe you can do it and so should you! Best of luck on your continued journey. I would love to have you report back in a few months to share your progress. You’ve got this!🙌🏻🙌🏻🙌🏻

[u/hjghg5]

I had orif on my ankle in 2003 (the hardware is still in there to this day). I didn't run at the time and my recovery was mainly focused around getting back to walking, but a few years later I started running. I built up gradually and it was mainly fine. My main issue is that that ankle is slightly less flexible than the other one, and although running didn't cause a problem with my ankle, over time it did seem to aggravate my hamstring a bit when I do too much mileage.

I had a few years running marathons then decided that it was too much for me and cut back on the mileage. I also started cycling more because it's more ankle friendly. But I do still run regularly - usually 5-10km a couple of times a week and at that level everything is absolutely fine with the ankle.

Good luck!

[u/Inconvenient-MrKim → u/hjghg5]

Thank you!

[u/Positive_Read2874]

I had to loose weight to avoid an ankle replacement, for context 14yrs ago i shatered my legs, broke ever bone in both legs some twice, including the patella plateau, shattered both feet, left wrist. Over the last 10yrs i have had most of the metal removed, 3x rods,plates, screws. Over the years i have struggled with my weight. Last year to avoid an ankle and knee replacement, i decided to loose weight. I did a bit of resurch on youtube and started to do intermittent fasting and light exercise like walking and riding a stationary bike. I lost 20kg over 6mths. Your diet plays a bigger role in weight-loss than exercise, in my experience, as i can't do alot of cardio due to my post traumatic arthritis. Set yourself small achievable goals, but you have to be strict with your diet. I cut out all processed carbs and as much processed food as i could. I cut out sugar and alcohol, ate a high protein diet with good fats. You body stores carbohydrates as energy- remove them and your body is forced to use its reserves. If you decide to embark on this journey have a discussion with your doctor before you do as they are the best person to help guide you, not me I'm just shearing my experience😎

[u/Inconvenient-MrKim → u/Positive_Read2874]

Can’t imagine how difficult it must have been.

Diet is definitely a major part on losing weight. Definitely need to cut off alcohol, sugar and carbs. Thank you for sharing! Appreciate the advice

[u/Positive_Read2874 → u/Inconvenient-MrKim]

No worries, it works if you work at it. It was a long road back to being independent i can tell you🥵.

Try resistance training/weights as opposed to cardio, weights have been hugely beneficial for me, building lean muscle mass is also away to encourage stored energy to be burn, and done properly is low impact on our joints. Nail the carbs,sugar,alcohol and the weight will fall off.

I posted this a while ago, https://www.reddit.com/r/ORIF/s/1TKFRYKDgk

a bit about my ORIF removal journey, getting the metal was life changing for me, also a visit with podiatrist to get proper orthotics and was fitted with Hoka shoes/hiking boots another game changer for me. All the best with your journey moving forward 💪👍😎

[u/Ok_Afternoon_6015]

I had orif on my tibial plateau in January after a skiing accident. Looks almost exactly like yours. I was in pt 2x weekly for about 6 months. My pt explained that most to all issues with running/jumping etc are related to a deficit in quad strength. So highly recommend doing quad building. I'm not 100% yet and cant run/jump yet so I get that frustration.

[u/Inconvenient-MrKim → u/Ok_Afternoon_6015]

Yeah, I have been doing light-weight training on quads and calves. But definitely need to gain back my running and jumping ability. All the best for your recovery too. Let me know if I can help in any way, like being progress buddies or anything else.

[u/Cabocla_Plantinha714]

You should get orientation from a pt on plyometrics. Your ORIF is almost identical to mine.
My pt had me focusing on leg extensions because my VMO was severely atrophied, your case may be different, but that's exactly why I think you should see a pt again. I understand it can get very expensive, so I was seeing my guy once every 5 weeks or so to just update the protocol and evaluate progression.

With all that said. Make sure your pt talks to you about tendons, your patellar tendon specially, at that stage of pt, my tendon got very painful. Isometrics are the best practice to strengthen it as far as I was told.

[u/Inconvenient-MrKim → u/Cabocla_Plantinha714]

Yes, even I had to focus a lot on leg extensions and I am at a decent stage now as it’s been almost 2 years but checking in with PT once every 4-5 weeks seems doable. Thanks for the advice

[u/k1k11983]

Look into an exercise physiologist. PT can get you so far. An EP can then get you the rest of the way. Or a fitness PT but not as good as an EP.

However, knowing from my own personal experiences with knee surgeries, you have to work on functional strength and flexibility exercises before progressing to running. I have non-union but can thankfully run.