Week 20-22 - Gym, Badminton & Gardening

Badminton shuttleI have to start with a confession, I forgot to mention that I was back on the badminton court (where I did my ATR) in week 14 and 15. These were 60 min badminton sessions where I did some warm ups, coaching and feeding shuttles to my daughter. I limited any movement to slow & small steps, leaving any shots hit further away from me. This is nothing like playing a proper game, but it felt great to just hit some shuttles again.

Week 20

Gym workouts continue, but frequency has reduced due to family and work commitments, plus as spring finally arrives the garden needs attention. I have also been doing heel raises most days using a Reebok step. This week’s activities were as follows :

Day 1 : no gym, but 90mins on a badminton court. Knock up, coaching and feeding shuttles to my daughter. I limited movement to one step back, forward or sideways. Did my best to leave any shots hit further than a step away.

Day 2 & 3: no gym

Day 4 : 20 mins warm up in the gym, then 60mins on the badminton court (same approach as Day 1 above).

Day 5: no gym

Day 6: gym workout

Start joggingDay 7: gym workout - got clearance from physio today to move from fast walk to an actual jog. So went to the gym in the evening and did my first jog which was 2 min jog, 2min slow walk, then 4 min jog. The jog went well. Interestingly it was my good leg (left) calf that felt more tired with a little muscle “burn” below the knee. It didn’t persist so hopefully nothing to worry about. Reduced the reps on the rest of my workout as a precaution whilst the jogging settles in.

Week 21

Day 1 : gym workout with jogging as previous day above  

Day 2 : no gym, but a couple of hours of gardening and clearance including heavy shifting with a wheelbarrow.

Day 3 : no gym, but a couple of hours of gardening and clearance including heavy shifting with a wheelbarrow.

Day 4 & 5: no gym

Day 6 : gym workout with jogging. Slightly increased time to 3+2+5mins.

Day 7: no gym, but 60mins on a badminton court. Small increase in movement around the court.

Week 22

Managed 2 sessions in the gym, lots of walking on a family day out, more gardening and a clear out of the garage.


That takes me to the end of month 5 ! Hooray !

(I’ll post a month 5 video update shortly)




3 Responses to “Week 20-22 - Gym, Badminton & Gardening”

  1. A jog at week 20 sound divine! Clearing out the garage, not so much :) Although, it must feel great to get back to normal activities. I like how you detailed your schedule. I’m working my way through your videos–they are very helpful. Thanks! Best of luck with your rehab!

  2. Hi Alton,
    thanks so much for you sharing your progress, the info about the VAco Ped is really useful.. Vaco Ped ( or any archilles boots ) in HK is really rare, my first otho never suggested anything like that so i was straight into shoes after my cast came of 4 wks after surgery and unfortunately had a partial rerupture at 8 wks just crossing the road. so this time i really wanted to have the protection of the boot. Found a 2nd ortho, never used boots (in his almost 20 yrs of practice ) but has agreed to let me use one and so now i’m looking up for all kind of info regarding the VAco Ped usage and rehad protocols.. so your site is invaluable to me, thnx so much, especially on sharing the videos!

  3. Thanks both for your kind comments.

    Kelly, not been able to spend much time on here recently, but just had a quick look at your story. Good to see your adapting to crutch life. Still early days for you, hang in there things will improve a lot as you move through the weight bearing phases. Good luck with getting your ortho to agree on your rehab preference. I was given an old school rehab and never managed to get my ortho to agree with faster rehab. I just had to ignore him in the end (- no recommendation intended) !! Happy healing.

    Mum of 3, well done for persisting with the boot route. Has your 2nd ortho given you a protocol to follow with your boot ? You will find a lot of differences in timings of fellow ATR club members rehabs. Your ortho sounds a bit like mine, he has given you a boot but doesn’t really know how best to use it (?). I made a choice to loosely follow an accelerated rehab route (ie early controlled mobilisation and weight bearing), but I never forced myself to meet any particular rehab timetable. It was always judged on whether my ATR leg felt ready and comfortable moving to the next stage. Good Luck & feel free to ask if anything is not clear from my posts.

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