Weeks 7-11

Week 7
Leg Elevation: After work hours
Boot (no wedges)
Mobility: FWB

Exercise: Walking, weight lifting, indoor bike (70-80 rpms, 50% of pre-injury resistance, 20 min per day)
Rehab: Began PT during week 7 and will go once per week. Exercises include ankle range of motion and light resistance band work.
Notes: It feels amazing to get the blood flowing again on the exercise bike. With increased activity, swelling has been increasing so I have been elevating as much as possible and icing twice per day. I am not expected to transition into two shoes until Week 11 or 12.

Week 8
Leg Elevation: After work hours
Boot (no wedges)
Mobility: FWB

Exercise: Walking, weight lifting, indoor bike (75-90 rpms, 50% of pre-injury resistance, 30+ min). Generally I switch off between biking for 30+ min one day and walking for 30 min the next.
Rehab: No change to PT exercises.
Notes: No news is good news this week. Kept up with doing my PT exercises 3-4 times per day, and my leg seems to have adjusted to no heel lift as swelling is down.

Week 9
Leg Elevation: After work hours
Boot (no wedges)
Mobility: FWB

Exercise: Walking, weight lifting, indoor bike (no restrictions, I am at about 50% of pre-injury resistance). Generally I switch off between biking for 30+ min one day and walking for 30 min the next.
Rehab: Continued the same PT exercises and added weight shifting onto injured leg without the boot on.
Notes: Small improvement in range of motion, and my form while walking seems to have gotten to the point were it is as good as it will get with the boot on.

Week 10
Leg Elevation: After work hours
Boot (no wedges)
Mobility: FWB

Exercise: Walking, weight lifting, indoor bike (no restrictions, I am at about 50% of pre-injury resistance). Generally I switch off between biking for 30+ min one day and walking for 30 min the next.
Rehab: Continued the same PT exercises and added weight shifting onto injured leg without the boot on.
Notes: Not much change this week. The main thing I noticed was feeling comfortable standing in place without the boot.

Week 11
Leg Elevation: After work hours
Boot (no wedges)
Mobility: FWB

Exercise: Walking, weight lifting, indoor bike (no restrictions, I am at about 50% of pre-injury resistance). Generally I switch off between biking for 30+ min one day and walking for 30 min the next.
Rehab: Continued the same PT exercises and added walking inside without the boot for about an hour a day.
Notes: Great to begin walking around without the boot indoors. The recumbent bike without shoes is also helping a lot with getting the tendon stretched out. I do have quite the wound on the back of my heel and will need to take a few days off of my feet to help it heal.

One Response to “Weeks 7-11”

  1. Glad to see your progress. Congrats

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