The Recovery Process of a Crossfitter, Golfer, and Bowler
First thank you to everyone that has created their own blog on this site. Your stories have been extremely helpful in better informing me about what to expect. I wanted to add to the community with a blog that I hope will help people answer questions about what happens and what is the progression of Achilles recovery post open surgery. I am going to try to be short on narrative and give the data/info that I would have found most helpful and illustrative about supplementation, workouts, and movement abilities.
I ruptured my left Achilles during the Crossfit workout Fight Gone Bad on the third round doing rebounding box jumps. I am not an expert so you can take my opinion for what is worth, just someone that has now read a lot about Achilles ruptures, but I do not think there is any physical benefit to rebounding box jumps. I would encourage anyone to not do them or stop doing them and instead step down. Unfortunately this site is all about the post rupture world, so it will probably be too late.
I also will be using this blog as a way to motivate myself and keep myself accountable to exceed my prerupture physical capabilities in my post rupture life. Prior to the rupture I was a Crossfiter, a golfer and a bowler. Somewhat of an odd combo but that’s what I like to do. So I will give my pre surgical stats and will hope to update these same stats at 5 months post op, 6 months post op, 12 months post op and 24 months post op.
Height: 5’11
Weight: 185
Crosstfit
Fran: 2:50
Helen: 6:49
Squat Clean: 265
Squat snatch: 195
Bench: 365
Squat: 315
Deadlift: 465
Shoulder Press: 215
Mile: 5:35
Unbroken Double Unders: 315
Golf:
Handicap Index: 7.6
Bowling:
Handicap average: 191
Week 0 Jan 21
Left Achilles ruptured
Leg Elevation 24/7
In boot to stabilize
Scooter or crutches for mobility
Supplements:
1g of protein per pound of body weight
Tumeric
Bromelin
CoQ10
Multi vitamin
Extra vitamin C
No sugar
No alcohol
Week 1 – Jan 28: Surgery
Open surgery done by a podiatrist
Plaster splint
Leg Elevation 24/7
Scooter or crutches for mobility
First 3 days were difficult, and pain was pretty rough when the leg was not elevated. I was fortunate to have had a custom-made foam block that allowed me to elevate my leg comfortably. I ordered and bought the foam block from Friendly Foam in Bellevue WA. I would recommend this as it was better than using pillows or other makeshift elevation tools.
I use THIS for the shower.
And used THIS when I was in a splint to keep the splint dry. Once in the boot I would shower without any splint or boot.
Both worked well and made me feel safe to shower.
Supplements
1g of protein per pound of body weight
Medihoney over wound this really helped clean out the wound and help it heal also helps the wound area from drying out.
Tumeric
Bromelin
Multi vitamin
Extra vitamin C
Aspirin
No sugar
No alcohol
Week 2
Leg elevation 24/7
Plaster splint
Suture removal
Knee Scooter or crutches for mobility
Supplements: Same
Workouts 5x a week:
https://www.bodybuilding.com/exercises/clam
https://www.bodybuilding.com/exercises/windmills
https://www.bodybuilding.com/exercises/leg-lift
Leg raises
Planks injured leg over uninjured
Push ups on knees or injured leg over uninjured
Week 3
Leg elevation 24/7
Placed in boot with 3 heel wedges
Scooter or crutches for mobility
Supplements: Same
Workouts: Same
Week 4
Leg elevation outside of work hours
In boot with 3 heel wedges - PWB
Single crutch for mobility on opposite side of injured leg
Supplements: Same
Workouts: Same
Week 5 – 3/4
Leg elevation outside of work hours
Boot with 3 heel wedges - FWB
Supplements: Same
Workouts: Same
Week 6 – 3/11
Leg elevation outside of work hours
In boot with 2 heel wedges – FWB 1 wedge removed
Sleeping with out boot
Supplements: Same
Workouts: Same
Plus 3x a week:
Exercise bike for 20 to 40 mins
1000m row with uninjured leg
Pull ups
Dips
Sit ups
Seated shoulder press
PT: Mobility, stretching, and scar mobilization
Week 7 3.18
Leg elevation outside of work hours
In boot with 1 heel wedge – FWB 2 wedges removed
Supplements: Same
Workouts: same as week 6
PT: Same
Week 8 3.25
Leg elevation outside of work hours
Boot for first part of week– FWB 3 wedges removed
Two shoes second part of week
Supplements: Same
Workouts: same as week 6
Plus riding Peloton bike in bike cleats
PT: Same
Week 9 - 4.1
Leg elevation outside of work hours - was pretty swollen this week for the first time since surgery
Two shoes - no boot. Was limping pretty bad because of lack of ankle mobility. Started with +10 degrees finished the week at 0 degrees and not much of a limp.
Supplements: Same
Workouts: same as week 6
Plus riding Peloton bike in bike cleats riding the bike has really helped me increase my ankle mobility and my limp is much less pronounced after a ride. I do not ride out of the saddle. All of my rides are in the saddle.
PT: Same but there was more aggressive stretching of the ankle and much more intense scar mobilization
Golf: Went to the range and practice area. Mostly chipping to get the feel and touch back. Tried some long irons and the driver but was fading the ball pretty consistently which is not my normal shot shape; so I stopped and focused on chipping and pitching.
Being able to walk is pretty awesome and mentally the recovery process just got substantially better because I am able to walk pretty close to normally.
Week 10 - 4.8
Leg elevation outside of work hours - still days where the ankle is pretty swollen and scare tissue has been stiff which has limited mobility on certain days.
Two shoes - no boot. Was limping pretty bad because of lack of ankle mobility. Started with +5 degrees this week finished the week at 0 degrees and not much of a limp.
Supplements: Same
Workouts: same as week 6
Plus riding Peloton bike in bike cleats riding the bike has really helped me increase my ankle mobility and my limp is much less pronounced after a ride. I ride mostly in the saddle but have progressed to some 30 to 60 second pushes out of the saddle which has helped with my ankle stability strength and increased muscularity of my injured side calf.
PT: Same but there was more aggressive stretching of the ankle and much more intense scar mobilization. Also added bi lateral heel lifts and negatives.
Golf: Went to the range and practice area. Was able to do a full iron swing and driver swing. Still more of a fade shot shape but was able to work the ball right to left (I’m right handed) with a lot of concentration off a flat lie. I will be playing 18 on the 12th week weekend.
Again another week where it feels like significant progress and able to do things I enjoy which really helps with the mental part of my recovery.
Week 11 - 4.15
Leg elevation outside of work hours - still days where the ankle is pretty swollen and scare tissue has been stiff which has limited mobility on certain days.
Two shoes - no boot. Still some limping because of lack of ankle mobility and tightness in the skin around the surgery site. Started with +2 degrees this week finished the week at -2 degrees and not much of a limp.
Supplements: Same
Workouts: same as week 6
Peloton riding 4 to 5 45 min classes per week. Limited out of the saddle riding
PT: Same as previous week with balance exercises
Golf: Played one round. Was just nice to be out there. difficult to hit off of non flat lies. Especially side hill; obviously this is always difficult. But >3 months after surgery it is extremely difficult to not fall over or finish one legged.
Again another week where it feels like significant progress and able to do things I enjoy which really helps with the mental part of my recovery.
Week 12 - 4.22
Leg elevation outside of work hours - still days where the ankle is pretty swollen and scare tissue has been stiff which has limited mobility on certain days.
Two shoes - no boot. Still some limping because of lack of ankle mobility and tightness in the skin around the surgery site. Started with +1 degrees this week finished the week at -2 degrees and a slight limp or walking very slowly with no limp.
Supplements: Same
Workouts: same as week 6
Peloton riding 4 to 5 45 min classes per week. In and out of the saddle as instructed as part of the class. I am still 10% off of my pre injury output per class. E.g. 470 to 490 watts versus 520 to 540 pre injury.
PT: Same as previous week with balance exercises
Golf: Played two rounds. 16.2 adjusted HCP an 15.8 HCP. Issue was getting my injured leg to engage so I could swing with a fluid whole body swing instead of just the upper body. Lost 4 to 6 shots each round because of balls hit OB a result of not focusing and over swinging with my upper body. Non flat lies still more difficult than normal.
I visited my surgeon for a 3 month check in. He was pretty excited which inspired a lot of confidence. Was very happy with the tension in my repaired Achilles compared to the my uninjured leg and the scare healing. I’m still limping and still at -2 degrees. This is not ideal but my injured calf is getting stronger and balancing is becoming easier. Hopefully I can get to -5 degrees by the end of week 13.
Week 13 - 4.29
