Well, here I am … 12 weeks non-op and doing pretty good. I started strength training in PT at week 10 . This consists of:
1. seated heel raises … 2 sets of 10, did a week with no-weight and then added a five pound weight to each knee
2. standing on one leg … graduated from 3 reps of 10 secs to 3 reps of 30 secs
3. stair step-ups … started with 1 set of 10 and up to 2 sets of 10 now .. just stepping up a step with the bad AT and brining the good foot up and then going back down backwards .. just one step
4. theraband - 3 sets of 10 DF, PF and side to side
My PT had me doing some stretching as well, but I wasn’t feeling any stretch in my calf .. just blockage and pain in my ankle, so he felt that I should back off on that for a couple weeks.
I’m also still elevating and icing twice a day for 20 minutes each time …
I’m also doing a foam roller on my calves to help release the tightness that I have that probably caused the rupture in the first place.
Other than that, I added stationary biking 4 days ago. I did 20 minutes the first day and 30 minutes the next day, with low resistance. I was able to get my heart rate up. It felt great .. until a couple days ago when I started to feel pain in my bad AT. I’ve spent two days taking it easy now and will try again tomorrow and maybe take it a little more slowly.
I’m still wearing the boot when I leave the house. Being a housewife/stay-at-home-mom though, I don’t really go out all that much so I spend most of my time in bare feet …. which I really really missed! My PT said I should wear shoes in the house … but I just can’t bring myself to and I’m going fine without.
I only have one concern right now .. and that is the pain in the AT. I only feel it at the end of the day and it’s not constant .. more of a slow onset and then fade away over a couple of minutes. It’s a stabbing pain type feeling and often accompanied by an icey cold feeling. Does anyone else have this?
Oh, my sweeling has gone way down now … still lumpy bumpy along the AT, but I can definitely see improvement.
Happy Healing All!