Hitting 8 week post op mark

Hey Guys,
My physio has given me double legged heel raises to start doing. Said go light and see how it goes knowing the good leg will be taking most of the load initially. I came into physio wearing the AirCast still and as he wanted me to be rid of it by now told me to have it totally gone by Monday. I have been wearing it since my 6 week check by my surgeon and have practiced walking for about 45 minutes per day with it off. I have been limping quite a bit and my physio told me to increase/exaggerate my stride in order to get rid of the limp. I have a bit and the limp is minimized but I am still not pushing off totally with my toes when I walk. My leg feels pretty good, with barely any swelling or pain, but I am not going to lie…I’m scared:)

Anyone have any tips for trying to walk normal? I know it’s my toe not articulating the same as my good leg. I can’t figure out the difference in load bearing between a single-leg calf raise compared to just plain walking. Seems to me they both have %100 weight on them.

2 Responses to “Hitting 8 week post op mark”

  1. I found walking very frustrating. It seems like I limped forever–even when I thought I kicked it, my kids would tell me that I still limp. Your physio sounds like mine–she suggested slowing it down and exaggerating the motion. It sounds obvious but walking is the best thing for retraining that leg. Throw in some heel raises and work the eccentric movement too.

    It takes time for the muscles in your foot to come back–I can do everything I did pre-rupture but I can tell that my injured foot is not as strong (evidenced by my weak tippy toeing.) Be incremental–6 weeks is still early days. good luck!

  2. the issue with walking is that you compensate with the good leg, without really noticing. You take a longer stride, which means that you put down the good leg before pushing off properly with the injured one.

    One way to counter this, if your calf is strong enough, is to walk stairs. Make sure you place the heel on your injured leg off the step - so it’s hanging freely. Do this slowly, and feel it. If it doesn’t feel safe, don’t do it!

    Another thing you can do is to use forearm crutches, and walk hills with your injured leg only. The higher pace you manage, the more you will use the calf on your injured leg to kick youself upwards. However, this doesn’t work in flat terrain, you need a somewhat steep hill to have any effect.

    I would also consider balance exercises. I particularily like the following exercise: Stand on your injured leg - bend down and touch your toes (bend knee as much or as little you want) - raise up and stretch your hands above your head. Repeat 10-30 times.

    Good luck with your walking, and happy healing!

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