*Month 7: Getting back to winter sports! We can get back to what we love! (Dec 9, 2016-Jan 16, 2017)
January 18, 2017 by agnesatr
Just a quick update this month since I managed getting back to few things. I also have not updated my video blogs for a while, so I recorded one since last month with the update and recordings of PT exercises. Here is the 7 months vlog:
CROSS COUNTRY SKIING
In December I went back to cross country skiing. Achilles was more or less fine. I could feel it when my injured leg was in the back and going from dorsiflexion into plantar flexion. It was not very bothersome, but I definitely felt it. The achilles was totally fine afterwards though, so that was promising! Here is a short clip from that day:
DOWNHILL SKIING
This is something I was curious about since my rupture day and something I was looking forward to getting back to the most. I really love downhill skiing and I could not wait to do it again. The achilles was fine most of the time. I could feel similar bothersome feeling like in cross country now and then, but no pain really. There were some runs where I felt nothing, which was a nice surprise. I managed 5.5 hrs of skiing, which feels good for the first time after this injury. After skiing, when I took off the boot, my achilles screamed a bit, but that was very temporary, thankfully. I am grateful for the hours of physical therapy and working on my legs, hips and glutes, ’cause my legs felt strong while skiing and definitely helped with the still lacking strength in my injured calf. When I got home, the foam roller was a big help.
Btw, skiing boots do feel VERY similar to the boot worn for this injury, haha. I had a deja vu moment. Here is a clip from my return to skiing day:
SNOWSHOEING
At 7 months and 1 week I went snowshoeing. Once more I could feel the achilles a bit, but much less than with skiing. No discomfort afterwards.
PHYSICAL THERAPY (PT)
PT is pretty much as in the video above plus hamstring rehab exercises (good leg’s hamstring gave up when I returned to running). Stretching became much more intense and I am seeing good results with it. My physical therapist is using Graston tool on the achilles. He is also taping my foot, ankle and calf and stretches it. Then we usually use weights and bands for stretching both soleus and gastroc . Once stretched out, I do calf raises on incline and squats in order to utilize the larger range of motion and get the body and brain used to it. We were able to bring my dorsiflexion to 11cm at one point (knee to wall test). It does not last, I usually go back to 9cm or so. It’s work in progress, but getting there. Still some time until I get to 16cm.
I also started jump rope workouts yesterday. No update on it yet, as it’s been only two days. Hoping it will help with my calf and ankle strength as well as improve my cardio. I am hoping to add it as a variation to stationary bike.
WALKING BAREFOOT
This is another achievement this month. Since my last update I started walking barefoot at home. Up until then I needed to wear some kind of heel insert or a heel. Now I am finally able to wear flat shoes and walk barefoot at home! For me that has been amazing as I prefer to wear no shoes at home.
I am also able to walk hills with no heel inserts in my hiking boots, so pleased about it too. I do not think people that have not gone through this injury understand how significant these “small” milestones can be!!!
So that’s it for month 7. Just wanted to give some hope to those that are earlier in the journey. We can get back to sports that we love after this injury!
Also, for those that are good candidates, non-op with protocol that includes:
- early mobilization in plantar flexion position AND
- early weight bearing AND
- delayed stretching AND
- systematic work on calf strength
seems to be working out well thus far.
Crossing fingers for everyone’s successful come backs to sports or activities you love! It can be done!
Big congrats on your return to skiing! Your dorsiflexion range is so impressive - on both legs!
Good tip regarding *not comparing* time lines - although it is inevitable! I was (thankfully since it’s summer here) able to walk barefoot from about 4 months but on the other hand have progressed quite slowly with calf raises.
I’ve made good progress in the last couple of weeks though so thanks for your tips! Hoping to *pass* the 10x full range single claf raise test on Monday and start running! I’ve been doing a lot of work in my knee alignment this month - it was ruined from being in the boot etc and my physio was concerned I’d do my ACL if it wasn’t fixed before I return to sports - something I keenly wish to avoid! Lots of theraband work and its coming right now.
I’m at 23 weeks post ATR now - isn’t it scary how fast time flies when you’re rehabbing
Happy healing all!
Hi Nicola,
Glad about your progress on calf raises. Hope you managed 10 of them since your post! Good call by your physio on your knees. Such a pain to develop other injury while recovering from this one… Seems like you will be back to running in no time! Take your time though and check if your physio can evaluate your running gate before you start running again to make sure no compensation is happening.
I have skied couple of times more since my last post and on last trip I felt no achilles at all while doing 26 runs, so that’s very promising! Yeah! Amazing that this thing can heal so well with no surgery as well. Crossing fingers for your return to running!