Week 8 Update
Hi all,
I am about 2 months in and had my check-up with my doctor today….
Said everything looked great and performed the Thompson test with success! Feels good to have that assurance from the doctor.
I continue on with my physio and here is my rehab I do 2 or 3 times a day.
- Ankle ROM exercises (Point forward, back, side to side, clockwise, counterclockwise)
- Resistance bands to strengthen the calf (wrap around bottom of foot, push forward for 3 seconds, release)
- Calf raises (sets of 12, unassisted)
- Squats (sets of 12, unassisted and no weight)
- Standing on my bad leg for one minute
- Standing on my bad leg for one minute, eyes closed
- Wall stretch - to stretch the calf
- Roller on the calf
I have been performing these for almost a week and will continue for 2 more weeks before ramping it up. I am cleared to go on the bike and elliptical. My AT is still pretty tight and having difficulties walking down stairs… anyone else have this problem or can state when they were walking down stairs normally?
Goal:
- The goal is to get rid of my limp (still about 10% limping)
- Calf raises with no compensation
Calf strength
- It has only been two weeks I have been rehabbing for calf strength, but my calf doesn’t look too far off my bad leg! Muscle memory is actually a thing in our human body.
Doctor’s Notes
- 3 month check-up (no running until then) and expected to return to sports at the 4 - 6 month mark depending on rehab process
Unfortunately, I still have to get an ACL op so my rehab will be pushed about 8 months…. but what can you do! For everyone in the early progress, there is light at the end of the tunnel and it could be worse! It is so important to do these exercises each day and it will get you back on your feet quicker.
Is this a bad injury? Yes
Can you recover from this with proper treatment? Yes
It is all about the focus and how you approach the rehab.
You will NOT make any substantial change to your Achilles Tendon if you don’t make substantial changes to your life.
Focus and Happy Healing!
CL
It sounds like you are dong well. Your PT protocol is much more aggressive than mine, as I did not attempt steps or two shoes until week 11. What has helped me for steps, is if you hang your bad foot off the step a bit, it allow for more ROM/ flexibility to walk down the steps. I would say that around the 15 week mark is now when I am able to walk down the steps pretty normally- so about 4 weeks after I started.