6 months and plyometrics

Hey everyone. Here’s my 6 month update.

I visited the doctor on Nov. 7th and he gave me the go ahead for Plyometrics training. So I told my trainer this and he set me up with a program on the 20th, which was 6 months (minus a day) post op. I was pretty scared to be jumping. Each one of these steps is as big of a mental obstacle as it is physical it seems. My doctor and trainer both said I could do it, so I trusted their opinion and went for it. My trainer has me jump up and down, distributing my weight evenly when I land. I do as many as I can in 20 seconds, making sure I cushion the landing with about a 45 degree bend at the knees. I then jump forward 8 times and back the same amount. I do a squat jump, where I bend my legs knees 90 degrees and jump. I also jump side to side, both feet together and then front/back, each for 20 seconds. I then do a run/hop in place, then a side jump to one foot and a side jump back to the other foot, they call it an “ice-skater” if that gives you a better visual.

I’m up to 1.50 miles on the treadmill and am around 5-5.2 mph (roughly 8-9kph). I did get up to about 6mph for about a minute as he wants me working towards 6.5 mph. I really need to work on cardio! I’ll be up to 1.75 miles on Tuesday. I do the plyometrics 3 times a week and strengthening 2 times a week right now.

Strengthening consists of a one legged standing cable row with a little squat/bend in the knee, walking on tip toes, walking on heels. Plus calf raises, straight footed, then toes in heels out, then heel in-toes out, so I work all of my calf/ankle muscles. I also do one legged leg-presses, something they call a “running man” where I stand on my ATR leg swing my good leg up to 90 degrees, drop it back behind me while bending the ATR leg and tap my toe on the ground. A single trunk rotation with a 4lb medicine ball, touching the wall behind me both ways while keeping arms as straight as possible. I also do my jogging on this day as my trainer doesn’t want me jogging and doing plyometrics in the same day. I stretch before and after each workout also.

I’m still experiencing a fair amount of soreness in my ankle and foot (not around achilles though-which is good I think) and if I skip more than 1 day of exercising, I really get tight and have to really have to work on stretching it out before it’s functional. It’d be nice just to have a day or two where it feels normal again but I’m sure that’s a ways off. I also started getting out of the car normally and not like an old man (swinging both feet out first).

Hope everyone is heeling well.

5 Comments so far

  1. normofthenorth on November 25th, 2013

    Sounds great, Craig! Not sure I could do all of those moves BEFORE my ATRs! ;-)

  2. Ron on November 26th, 2013

    Wow, that is great Craig. At least it gives me an idea of what is possible at 6 months in, and what type of PT I should expect.

    Thanks for the info. and keep us posted.

  3. anne on December 10th, 2013

    Hey Craig…… Congrats. I’m 4.5 months post op. I’m still not able to do a single heel raise. I spend about 4x a week on the AlterG and I can do one at about 65-75% of my body weight but that is it.

    I am running between 5.6-6.2 mph at 30-40% of my body weight in the AlterG and it feels great, but I have a feeling it will be a long time before I can do it outside or on a regular treadmill. So bravo on your progress.

    I’m glad you mentioned your foot soreness. My strength is okay, but the ball of my foot really doesn’t like me sometimes.

    Way to go on your accomplishments. Keep posting your progress and what your doing.

    Take Care.

  4. Dale on December 12th, 2013

    Craig, great to read your blog. I tore my achilles this past Monday, December 9th and have surgery tomorrow, December 13th. I am scared shitless of the long rehab ahead of me. This is the one thing I never wanted to have happen and to think it will be 4 to 5 months before I ever run again is completely frustrating.

    I don’t want to over exert myself and hope to be back to normal by next summer. Any advise?

  5. craiger9er on February 18th, 2014

    Sorry I missed this Dale, hope you see it. Be patient and just KNOW it’s gonna take a while. I think the mental aspect of all of this is half the battle, especially in the beginning. Some people start running sooner than others. Make sure to check out Norm’s link to the UWO Protocol. I think Ron had some good posts on it too. Use this site as much as you can, there’s so much knowledge on here. Hope you’re doing well.

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