Everything seems to be going good, so far. Started PT last Friday and it went well. He took some measurements (swelling @ 31 cm and flexion @ 91 degrees), gave me a “gentle” massage (Not as gentle as you think), and did some ultrasound treatment. I rode the bike for 10 minutes and did some exercises on the big round board (placed foot on board and did 100 revolutions clockwise then counter clockwise making the edges touch the floor). I felt great afterwards. I told him about my commitment to play in March and to push me and my recovery as much as possible. He said he understood and would treat me like a professional athlete in terms of the recovery process. He said after 2 weeks of working with him that he could more or less gauge how long it would take to fully recover. I ended PT with contrasting baths (30 secs in ice water bucket then 30 in warm water bucket), was told to ditch the crutches completely, and was sent on my way.
I felt great the next couple of days. I was able to take my wife out to dinner and a movie(no problems walking up the steps in the theater) which she greatly deserved. We missed out on her 29th birthday because of my injury and for all the crap she had to put up with while I was in the cast.
I was able to hit another milestone this week. I took off the boot and would walk around the house for awhile. I was not walking normally, more of a limp, on Monday. But I could some what take a step now. I know I shouldn’t be doing this, but I would occasionally reset the boot to give me 7.5 degrees of dorsiflexion while walking around the house. It would give me a little stretch, kind of like when I would do the exercises, but nothing that would cause pain. I even got rid of the pillows I use at night to elevate the foot. I could sleep normal again, any way I want. I even had one of those stupid dreams again but this time with no pain.
I also started working out again. I do upper body on Mon Wed and Fridays with abs and single leg exercises on Tues and Thurs. My upper body exercises consist of push-ups, single arm DB rows, DB presses, DB flyes, DB presses, DB curls, Side laterals, Overhead extentions, upright rows, and shrugs. Each exercise is done for 15 reps for 3 sets with 60 secs of rest between sets. My Tues/Thurs workouts consits of single leg negative squats (attempt to sit on a chair and slowly lower myself approximately 5 sec down to a seated position). Single leg RDLs with DBs and standing calf raises(take 5 sec up 5 sec down). For abs I do standard crunches, bicycle crunches, and bridges (left, right, and center). My upper body exercises take 40 minutes to complete and gives me a pretty good aerobic workout as the rest periods are short. I take 1-3 minutes of rest between my lower body exercises as I’m trying to maintain my lower body strength until I can get back into the gym and start squatting heavy again.
I took beginning measurements and started two journals (1 workout log and 1 nutrition log) to help in the process. This will help by 1. Letting me know what I am putting into my mouth, holds me more accountable, and 2. What exercises I am able to complete, if I check next to that exercise I need to up the weight or reps depending on desired outcome. I started out 264 lbs with a 48″ chest, 48″ waist, 47″ hips, Calfs L (injured side) 16 3/4″ R 17 1/2″, and Arms R 16 1/2″ L 16. My left calf was always bigger than my right pre injury, I had it measured at 18″ in Dec. That just shows how small it got in 7 weeks. My body fat percentage is 31.49% which gives me 181 lbs of lean mass and 83 lbs of body fat. Most of my body fat accumulates in my torso area, as you can see by my measurements, so I included fat burner to help me shed those unwanted love handles and man boobies. Since my lean mass is 181 lbs, I keep my protein intake to at least 190 grams a day while trying to keep my carbs to a minimum (200-250). I will take another set of measurements in 2 weeks to gauge my progress. If I am not making any progress I will look into making changes, that were your journals come in handy. As for now, I feel good. My fat burner is working as I can feel thermogenesis setting in and my spirits are up. Til Later.