Where do I start?

[matttmalone1]

I'm almost eighteen, and about a year ago I had a surgery on my left ankle that made me unable to walk for six months and nearly unable to run at all. I had a fusion surgery and the doctors put a two inch screw from the back of my heel to the front of my ankle. I'm just starting to feel comfortable moving normally again, and I want to start working out and losing the fat I gained while in recovery. I was a cross country runner before my surgery, and I learned about my condition a week after joining track and field. I'm hoping to get back into shape to be able to do those things again.

I've attached a photo of the screw in my ankle. I can't move my foot left or right anymore, but it can move up and down.

I'm currently 5'8" and I weigh 160lbs. Before my surgery I was 5'6" and weighed 130lbs. I don't know where to start, what exercises I should be doing and for what lengths of time, what I should be eating, or how to do cardio exercises that won't hurt my ankle.

I would really appreciate some professional feedback because I've been trying to figure out how to lose the weight I've gained for quiet some time now.

Thank you,

Matt

[SumitaSofat]

Now just focus on your diet..

[gymdandee]

Pax, All I can say is my orthopedic after doing each total knee replacement had me go for PT just 2 that's 2 times and then said ride a bike climb your stairs go back to your gym workout build your quads and hamstrings  just no running or jumping or heavy weights on the quads and hamstrings.

[Paxiled]

And by the way, doing physical therapy is pretty grueling, so it's a workout in and of itself.  The work slowly at first, but keep adding on -- the main problem with them is they often discharge you with a permanent PT routine that can take over your whole workout, but at least you're moving again.

[Paxiled]

I would only say in response to Gymdandee that my experience with surgeons is that the only thing they really know anything about is how to maximize their income.  If you're lucky, they correctly diagnose you and correctly perform the surgery, but again, that's just luck.  But what they really don't know much about is rehabilitation -- that's what physical therapists specialize in.  I just had surgery, and I believe my surgeon gave me the approval to go ahead with my normal activities much too soon, and I might have suffered permanent damage because of it.  Surgeons are cutters, that's what they like, the adrenaline rush, but the rest of it they don't care for as much usually.  Physical therapists will actually move the body point and measure how far you can move it and so when you get surgery for an injured body part surgeons usually refer you to a physical therapist who helps you get back to where you want to get to if you can.  That's why I asked if your surgeon referred you to one, since that's usually how it goes.  

[JamesHernandez]

You can easily get back to your weight with healthy diet. You can consult your Physiotherapist to suggest best exercise for you.

[gymdandee]

What has your surgeon said about what to avoid or limit to exercise?
I suggest looking into the paleo diet. As for cardio with the OK from your doctor you can do both or either one of the following.

http://bcove.me/s25cq4nt

https://youtu.be/SyWNBw-jM5I

http://bcove.me/bx2fh3n0

[angelez]

Sorry you had to go through all of it. Wishing you a speedy recovery. I think you should consult a specialist who can assess you condition better. Vising a nutritionist will also be helpful in weight loss.

[Paxiled]

I'm no professional, but weren't you referred to physical therapy to recover from this?  That's what they do, rehabilitate you and tell you when you're ready to do what you want to do.