One Legged Heel Lift……

16weeks in and Physio session no3

Physio started the usual way with a chat (she knows I want to get a proper rehab workout going at the gym) and a quick visual inspection of walking and standing, then we moved to the bike to check things there, all good after 5 mins the physio gives it an ok….but not to load up the resistance when I am unsupervised.

We move to the cross trainer because the physio knew I was aiming to vary a fat-burning workout on the gym and cross trainer was on my hitlist…..this one was weird, with my foot planted flatly on the leg platform, the eliptical movement simulates a gait and it really highlighted how different my weaker leg movement was compared to the strong one…. it’s an ideal rehab partnership for this injury at this point in time to help synchronise the stride pattern……..another okay to proceed on my own :)

Final phase of this weeks physio was between the parallel bars for support and using the wobble board (for left-right and then back-front balancing) and then one legged stands in one of those aerobics trampolines…..left to right balalnce needs work, but overall balance control on ATR leg is edging closer the same performance of the strong one.

After these exercises the physio asked to see my two legged calf raises, seemed content with the result and asked me to try a one legged heel raise……….”WHAAAAAAAA??????!!!?” was my response…..but she was serious.

I was asked to do the non-atr leg first to use as the aim point, then, feeling more than a little apprehensive, I positioned the right leg, lifted the left out the way and proceeded to move for the calf raise………… my delight I managed less than 2cm’s of lift (but I did lift it :) ) before I hit the wall, I had nothing else to give and although I tried to focused hard for another 3 or 4 seconds, I could lift no more :(

So it would seem I passed the trials and have been deemed ready for the quest for the holy grail, my new mission is to go forward with cycling, cross-training and practice calf raises together and just on the ATR leg, next official physio is in 3 weeks - I’d be well pleased if I can make the single legged heel lift a reaility between now and then.

The other good news was that although I was a bit achy last night after the physio, I felt good this morning, the muscle felt as though it did some work.

As I type this the calf, the tendon, the ankle all feels as good as it did before the exercise and I’ve had no additional swelling as a result.

Just need an exercise regime now, but I am mentally and (officially) physically ready to get this thing going!!

5 Comments so far

  1. Hala on September 20th, 2012

    That sound really good, Andrew from Birmingham! I am particularly impressed with your attempt at a single heel lift as I am at 20 weeks and can’t get my heel to move on its own yet.

    Does anyone have any advice on specifically how to work towards this? My physio has said just said to use both legs and gradually transfer more weight to the injured leg, but is there anyhting else I can specifically do? Is it the calf that needs building? How would I do this?


  2. andrew1971 on September 20th, 2012

    I warm up with two legged lifts, then use only the ATR leg and transfer weight by using my arms on a table to assist the full lift and I am trying to control the lowering afterwards too.

    My physio said it’s important to make sure that the full range of the exercise is achieved even if I transer 90% of my weight through my arms to reach max lift (identical lift to the non-atr leg).

    It’s a real stretch to think I will reach the point I can do a full one un-aided within 3 weeks, but we need to have goals to provide impetus to the regime and this is mine :)

  3. starshep on September 20th, 2012

    If you have access to a seated calf raise machine or a leg press machine, you can use those to do calf raises with only your ATR leg. Be sure to start off with light weights and build up from there. I’ve been doing 3 sets starting at 12 reps and increasing to 18 reps. At 18 reps I add another 5 lbs. and go back to 12 reps.

  4. Hala on September 20th, 2012

    Thanks Starshep. I googled the machines and I think there is a leg press machine at my gym. I’ve been nervous to use it so far but will give it a go tomorrow, starting slowly.

  5. starshep on September 20th, 2012

    Keep in mind that all leg press machines are different. I actually started at the lowest weight setting possible and I could barely lift the weights. I also had my good leg hover over foot plate in case I needed a spot.

Leave a reply

To prove you're a person (not a spam script), type the security word shown in the picture.
Anti-Spam Image

Powered by WP Hashcash