Oct 09 2011
W14 - Must Try Harder …
Another week of being lazier than I should but still getting progress. Again this is down to doing lots of little things but not doing extra effort on things like the cycle and wobble board.
So, this week my slow and steady exercise, apart from standing on toes moving from side to side and generally making people think I’m a weirdo, is to walk up and down the stairs in work on my tip toes. Thats 50 stairs I count and I go up and down probably 10 times a day so although I don’t do the cycling and stuff, that really does give my calf a great work out.
On to this weeks physio now. This consisted of:
- 10 minutes warm up on the cycle … stiff resistence mainly on the toes
- 10 minutes incline walk. Measurements were (I think) 16% gradient at 5km/hour.
- 10 minutes wobble boad. Standing on one foot, ball of foot at the middle of the board and trying to make it lean one way, then the other. Burns!
- 10 minutes trampette. Just stood on one foot and gently bobbing up and down. Thought this would be useless and pointless and I was completely wrong. F*&% me it burnt as well
- Double heel raises hanging off a step
Physio was happy with progress so far. Calf muscles are really starting to work, just need to keep doing more and more little and often. No physio next week though as he’s not in and then week after that I will go and then fly on hols for a week. I’m hoping he clears me for jogging then as I’ll be in sunnier climates. Chances are if he doesn’t I’ll still do it as he does err on the side of caution when it comes to anything involving "explosion" just yet and I already jogged 2 weeks ago, albeit not intentionally!
So for the rest of this week now I’m going to continue up and down the stairs on my toes, trying to get the heel up as high as possible. Managed today as well a little one legged heel raise but I don’t want to push that one. Think what I’ll do is copy someone else who goes up on 2 and down on 1 as a good extra exercise for when I’m chatting to people and freaking them out 
Well you started a trend, glad its not just me feeling like a weirdo standing on my toes in queues etc
Glad you guys have a holiday coming up after all you been through last few months.
I got a balance board, far too high. Need to do a risk assessment every time I attempt to climb on top of it. A friend is going to loan me one instead.
I find it quite funny watching peoples eyes going from side to side whilst trying to hold on to the conversation
lol @ risk assessment. I remember the first time I went on one post injury … was convinced it would be instant re-rupture with an over stretch
I nearly said I had to use my climbing gear to get on it but I thought you might not believe me :D. Im going to group physio which is motivating, worth thinking about a bit later on. Nearly ran for bus today but common sense prevailed, especially when I spotted a bit of a queue
Hi bcurr, yes I remember from the many years of tendonitis I would do these 2-up 1-down at the bus stop and somehow people would let me get on the bus first
Be careful with those, especially at a step, as they are the break-down in order to heal stronger type of exercise (re-directing info from my sister), so any pain -> rest a day or so. Anyway you are way ahead of me, I have no idea what that means in tendon strength. Best of luck and great comments
I’ve developed a mild case of tendonitis related to this injury… top side of my right index finger. A little too much time battling zombies on the PS3 me thinks. Like everything, I guess I should have eased into it a bit more-