Posted on July 8th, 2016 by 1kilo225
Stalled out –
7/5/16 - I haven’t been seeing much progress this past month. I have my monthly visit with the surgeon and I have little news to report to him. I’m doing the same amount of running I was the last time I saw him. Told my PT I’m frustrated with my progress - or lack of. We are going to try to do a little more w/ running farther and get cleared to run outside / off treadmill. I am approaching the 5 month mark so I should be able to do more. I told her that I’m worried about doing too much again and I don’t want to extend this recovery any longer than it has to be. I’m worried about the discomfort and pain I feel before and after working out. She believes I’m unnecessarily holding back due to my discomfort and that it’s only just that: discomfort. I told her that I have NO problem pushing through any pain – but I need to be sure that it’s not going to cause me to go backwards. I’m ready to push forward and do more, so hopefully that in turn will break me through this wall. I’m still sore in the AM and PM and I’m icing it every night and keeping it up for about 20-30 mins. It still looks swollen and it’s not pretty! I’ll report on the DR visit.
7/6/16 -Dr. visit: The surgeon has a different take – pull back. He looked over my Achilles and told me it’s too swollen and I must be doing too much. No more running until it looks better. WTF!! This is really frustrating now. Now, I don’t want to do anything. The PT routine got old two months ago and I was going with the motivation of getting better. Now he’s telling me that I have to go back to what I was doing over a month ago? I cancelled my PT for the rest of the week and I haven’t re-scheduled for next week yet. I need a mental break (and apparently a physical one too!!) from the monotony of PT – The physical therapy that seems to only be hurting me - ?!
My PT and surgeon are clearly not on the same page with me. I’ll talk to my PT next week and go from there. VERY frustrated.
New video: https://youtu.be/EGbv20TXWFw
10 Comments »
Posted on June 22nd, 2016 by 1kilo225
I hit week 19 tomorrow. I’ve hit a bit of a setback in that I overdid it a little last week and I’m paying the price this week. I’ve been really sore around the calcaneus bone. It was painful enough that I’ve been holding back the last 5 days from PT or any significant exercises. I had a hard PT session last Friday and a work event that night which kept me on my feet and walking a bit. The next day I couldn’t walk normally and that pain extended into Monday-Tuesday. I stopped my PT for a few days. I felt much better today and hope to continue on where I left off. I’m starting each session with about 20-25mins of walking and jogging - up to 6.5 mph. I don’t run more than 4-5mins straight though. My therapist started me on plyometrics and has been adding new exercises each week. I started doing "truck tire bounds" where I stand on one foot and leap to the next foot as if jumping into a truck tire. That is challenging with a recovering achilles! My PT told me that I don’t need any massage or graston any longer - which I was surprised to hear. I’m still thick and swollen in that area so I was hoping to continue on with that. She told me that she would do it as needed. I wish I could say that I feel great - but I don’t. Even prior to this weeks setback with pain, I always have discomfort in that area. I wake up limping and I go to bed limping. I find my normal stride throughout the day, but I can still always feel it. I keep waiting to break through this wall and feel somewhat normal, but I guess it’s going to take awhile longer for me. My visits to the gym on my non-pt days are less frequent due to the yardwork I need to get done. I am showing slight improvement in my ability to do more exercises and jog a little faster each week so I can’t complain. Progress is steady and slow - but I still have progress. No videos for me as I don’t have much different to show at this point.
2 Comments »
Posted on June 9th, 2016 by 1kilo225
Week 16/17 – 4 months!
I have good days and bad days and the frustration that this won’t feel normal for a long time. Trying to stay positive though! I’m past week 16 and now headed towards 4 full months since surgery. I’m going through the grind that is PT and still trying to do some things on my own – but I have a lot to do in my yard, and I assistant coach in baseball, so I’ve been opting for all of that over my own time at the gym. I can still only be on my foot for so many hours during the day and I have to get things done around the house and with my kids. I still have some soreness and swelling at night so I still use the cold gel therapy wrap I bought. That has been worth every penny.
I never miss my PT sessions – 3x a week, but I haven’t been doing as much on my own because I’m so active with everything else on a daily basis. I do see some improvement, but it’s not great. I’m jogging/walking for 20-30 mins but no jog lasts longer than 3 mins. It doesn’t feel comfortable at all. It’s tight and I used to have a nice, long stride. Now I feel like I’m shuffling. It’s been a little frustrating coming from my background of running. So while I am "running", I’m not doing what I’m used to doing. I’m running up to 6mph, which may be too quick for me at this point. I’m trying to stay positive and keep telling myself that I have to start somewhere.
Given my increased activity, I have good days and bad days. One day last week I stopped jogging because of the soreness that wouldn’t go away and I shortened my PT session. I try to look at my progress on a week to week basis vs. what I did the previous PT session. On a positive note, I can slightly lift up my foot to do a single leg heel raise – it’s slight – probably a centimeter, but it’s a start. I plan to continue to try and jog more. I’m no longer biking but am still attempting to swim at the end of my gym workouts. I expect to see great improvement over the next month. Thanks to everyone else who posts here. It’s been motivating following everyone.
3 Comments »
Posted on May 30th, 2016 by 1kilo225
I’m posting less often because I’m incredibly busy with work - and everything. I’ll try to continue to post progress at least every two weeks. PT is much the same - with the exception of me being able to jog more now! I no longer have to use the elyptical - which I’ve never liked! Was doing 10 mins on elyptical as well as walking on treadmill - now just focused on treadmill. That happened this past week - at 15 weeks. I start off PT with a walk 5 mins and then go into a light 2 mins at 4mph. I then walk a min and then do 2.5 mins at 4.5mph, I then jump off and stretch with the calf block stretching tool - get back on treadmill and walk for 1 min and go into 2.5 mins at 5mph. I then finish off with walking for a total of 15 mins of walking/jogging. Running at 5mph felt much more like actual running! I was just 3 months out and I was allowed to start light jogging. Now I’m progressing with more time/speed. While that’s great - I’m still a long ways off from normality. I still have general discomfort when I wake up in the morning and later at night. I can’t go too long on my feet or the swelling comes back. Hopefully that goes away over the next few weeks. In addition to my 3 days a week of PT, I’m doing two days a week at my local gym where I’m doing core routine, upper body weights and swimming a bit. I also work in my yard in the evenings if I’m not hurting too bad.
I was told that I’m ahead of schedule and that is expected given my running/active background coming into this injury. It’s Memorial Day today - and my goal is to be able to run at least two miles on the road so I can run on the boardwalk in August during our family vacation. My short term goal is to be able to run a mile with my daughter around our neighborhood. I hope to do that by July. Every week is more progress. Keeping positive.
2 Comments »
Posted on May 17th, 2016 by 1kilo225
Wow! 13 weeks out from my surgery and I’m getting better! Over the past two weeks I’ve started to walk "normally" more consistently. I’ll try to add some video and some photos of some of my exercise routine. What I’ve come to realize is that this is not a simple, straight-line progression of improvement. I’ve had and still have - good days and bad days. I’m sore from more intense PT and I’m more sore on some days than others. I have days when walking comes easy and others when I feel like I’m limping and compensating constantly - and it gets frustrating. I’m still going to PT three days a week and to the gym two - three days a week. Because the weather is warm and I have a ton of things to do in the yard, I haven’t been able - or shouldn’t - get to the gym on the weekends. I’m doing a lot in my yard - as much as I can until I start to ache. I have over an acre property which I cut and maintain myself so it’s a lot of work.
"Running" Again -
My 12-13 week visit to my surgeon was good and he said I’m right on schedule. He approved me to start to progress towards light jogging - as directed by my PT. The week after that, my PT had me lightly "jogging" for one minute after a 5 min walk warm up and another minute after two min walk rest. I felt like a 90 year old man running, so that was frustrating. You may have thought this would be a monumental day for me - being able to start running. However, it made me realize how much damage I did to myself. I had a long, strong stride and now I’m shuffling along like I’ve never run before. I have to stay positive and realize that this is where I have to start.
I continue to stay active and motivated to get better. When I’m not in PT, I’m at the gym or my yard - moving. The main thing I have a problem with is swelling. I still have swelling of the AT area as the day goes on and I walk more on it. Everynight, I ‘m on the ice pad. I’m almost always better by the morning though - ready to start at it again. My days at the gym, I’m biking 5-10 miles, then walking for 10 mins - or using the elyptical for 10 mins. I’m then doing 20 mins of core, 20 mins of lifting upper body weights and then 20-30 mins of swimming and water running. I’m actually in better shape than I was before I had this injury! I’ve been active, but careful not to push my Achilles too much. Most of my gym activity is focused on my endurance and core - to keep myself in good shape without using my bad Achilles too much. I’m at 3 months which means I can do more, but it’s also a danger zone because I can easily forget that I can’t use my right foot like I used to. I still have to be careful.
I’m looking forward to more progress and more running - or shuffling - which will lead to running! Thanks for all the support.
https://www.youtube.com/watch?v=yI0eP4AmDw8
2 Comments »
Posted on May 4th, 2016 by 1kilo225
I skipped week 11 update because I haven’t had anything new to report. I’m still dealing with discomfort, swelling and I can’t walk with much of a normal gait. I’ve been more sore than normal the past few days due to the fact that I was standing up at a Pearl Jam concert for three hours straight a few days ago! Awesome concert, but my ankle was a balloon afterwards and it seems as though it’s been sore everyday for three straight days. The big news for me is that I switched rehab centers and I have a new PT. My previous PT was good, but she was only part time and leaving in 3 weeks. I’m in this thing for at least another two-three months. The location was also out of the way for me. I just got word that I can get into another rehab center closer to my home and my office AND the PT I’d be assigned to works directly with my surgeon! No brainer. I had my first PT session with her today. She was great! She’s also a runner and has dealt with others in my position with the same type of injury. She put me through some good drills today and I’m looking forward to working with her. I’m at what I pre-determined to be the golden stage of this recovery - the 12 week mark. I have my follow up Dr. visit next week so I will get the official word on being able to push it much more. I’m ready to go!!!!! I have seen improvement, but it’s slight. I have days/ moments when I can walk normally, but it’s usually followed by some pain and soreness. I am trying to stress doing more heel raises - single with support and getting my ankle and calf the reps/practice to get stronger. I’ve been asked by a few people to give them my routine. It’s hard to explain over email so I will try to document through some photos or videos. No videos this week as I’m pretty much the same as I was at week 10. I hope to make great strides (literally) over the next few weeks!
1 Comment »
Posted on April 25th, 2016 by 1kilo225
Week 10 –
I’m late on this update, but I don’t have much different to report. I’m still going to PT 3x a week and I’m at the gym on the other days. I actually stayed away from the gym this past weekend – and I worked in my yard – a different type of exercising. I feel as though I’m able to extend my walking stride more but I’m still not able to walk normally. My left ankle is still very weak. I’m doing unassisted bi-lateral heel raises but I need a lot of support to do a single leg heel raise – which is expected at this point. I’m hoping to start to feel some strength return to my right foot soon – over the next couple of weeks. Being back to work – in the office – and being able to drive has put everything back to normalcy for me. I’m working and I’m motivated to rehab. I’m not trapped in my house - I’ve got my world back. This was the point in overall recovery that I’ve wanted to get to. It seems pretty bleak when you are sitting on that ER table and the Dr is giving you the bad news, but it does go quick. I hope to have better news on more improvement in the weeks to come.
Here’s a view of how I’m able to walk at this point:
https://youtu.be/kk-SkQYxHFI
3 Comments »
Posted on April 17th, 2016 by 1kilo225
As a result of my 9 week postop Dr. follow up, I’m cleared to drive, to go back to the office and to (officially) be out of the boot. My weekly routine consists of 3 days a week of PT for about an hour and at the gym/pool on the other three days with one day of ‘rest’. The day of rest I still stretch, do ROM and heel raises. I’m very active so I never really get a rest, outside of sleeping. I can see some slight improvement in my ability to walk without a limp. I have moments of walking normally as I move around more. I was told that now that I can stretch more that my walking will gradually come back. The majority of the time, I still favor it unless I take short, slow steps. Swelling is still an issue as I walk around more and more. I was told by the Dr that swelling will occur for up to 6 months or even a year! I didn’t like to hear that, but at least I know what to expect. By 8pm, my foot is up and on ice for 20 mins to bring down the swelling. That helps. Dr told me that it’s ok to be swollen and have more soreness/discomfort at the end of the day. That means you’ve been working it. You just don’t want to wake up the next morning and still have that same amount of soreness/discomfort because that would most likely mean that you’ve worked it too hard. I awake the next morning to find the swelling has subsided (ankle/achilles area is always somewhat swollen) and I’m ready to start the process over. I find that I can do more on my feet recently, but ultimately I can feel the swelling and discomfort creep in. I’m used to working for hours on end in my yard and now I have to take a break every hour and haven’t been able to do more than two-three hours on my feet without calling it quits. Overall, though, mobility is improving. I can do bi-lateral heel raises without support, with the majority of the work being performed by my good foot – obviously. I don’t have much else to report this, my 9th week, as the routine is much the same. I’ve finally put some videos I’ve made to chart my progress onto youtube. They can be found here:
https://www.youtube.com/channel/UCeScwCRsUijqVQNuChGpFxg
3 Comments »
Posted on April 8th, 2016 by 1kilo225
I hit week 8 postop yesterday. Feb 11th was surgery. Right achilles. I’m out of the walking boot and only need to wear it if I’m going out and have to be somewhat more mobile than usual. I never wear it indoors anymore. I just make sure I’m very careful when I’m moving. I’m still not cleared to drive but have my monthly Dr. follow up next week and I will be cleared to drive. I am trying to walk without much of a limp on solid ground but that is difficult. If I focus and take short steps, I look normal. I have a natural long stride and can’t turn over on my toes without pain in my lower achilles - at the calcaneus bone. I am sort of doing bi-lateral heel raises on solid ground- with a lot of support from my good leg! So I guess I’m not really doing bilateral yet. I can feel by touch there is a lot of scar tissue built up also. I’m also still getting a considerable (in my opinion) amount of swelling after spending a few hours without elevating and walking around. I’m not sure what is the swelling and what is scar tissue at this point. I hope all of that (the pain and swelling and scar tissue) are going to go away in the next few weeks. My PTs are OK - not great. I’m on workman’s comp so the place I’m going is packed and understaffed. It’s like a 1 to 5 ratio. The PT is running around and I feel bad for her, but after they give me a quick scar tissue massage, I’m basically on my own for 45 minutes. I do more on my own at my gym with a pool. When I’m on my own, I start off with biking about 10 miles in 25-30mins. Then a lot of core exercises and the ankle/foot mobility exercises I was told to do - then I get into the pool. I have a 25 meter pool that goes from 4′ to 10′ and a smaller rehab pool that goes from 3′6" to 4′6". The pool is a godsend for me. I can actually walk normally in 4-4′6" of water and I’m starting to move lower. I’ll walk a couple of laps -but I don’t overdo it. At the slightest feel of pain - I back off - which is not normal for me!! I keep telling myself that I’m only at 8 weeks and the tendon is still not repaired yet. I’m also able to do some water running without any strain or pain. Once I’m comfortable kicking I’ll try to swim. The realization of just now long it will take to get back to normal has hit me. This is a long term project here. I’m very thankful to have PT and my gym to keep me sane and able to workout.
https://www.youtube.com/watch?v=9KUpqilpNx4
11 Comments »
Posted on March 28th, 2016 by 1kilo225
I’ve been to four PT sessions so far and I’m starting to go to the gym as well. I’m still holding back because I know the tendon isn’t fully healed and that is the hardest part. I have a “no pain - no gain” personality and that type of mentality at this point in my recovery isn’t good. I want to take it to the limit, but it’s hard to determine what that limit is. The Dr. and the PTs are cautious which I get, but I’d like to be doing more. I’m walking primarily without the boot on except for when I go outside of the house. I have NO power to push off from my toes. I’m doing the exercises at home but I can tell it’s going to be a long slow process. I’m very happy to be able to walk without any help and that I can get onto a bike and do some therapy in a pool. I get in the pool and can walk normally in 4 ft of water. I can actually push off on my toes with the majority of my body immersed in water. I also get into the deeper end and can do some water running. Normal swimming/kicking isn’t working for me yet. I’m biking about 8-10 miles in 25-30 mins. I also do a 20-30 min core routine (pushups/situps/planks/leg raises/etc)
So far, so good. So, in summary, at 6 1/2 weeks after my surgery, I can walk without a boot, manage stairs (up but not so good going down), I’m on a stationary bike and in a pool (water running, and walking in 4ft of water). Much better than I was three weeks ago! - Just a very slow process.
2 Comments »
