Achilles specific exercises log

I figure if I log what I’m able to do here I can see progress over the course of a month.  At least I hope so!  So tonight (4/1) I did:

20 heel raises right and left with 8# weight … my PT said it is more important to do fewer reps with weight now

10 eccentric heel drops right and left with 8# weight

5 jumps on left foot, using the wall for support - not very high and after 5 the foot said stop, so I did

In general I’ll do the exercises on both feet - but I know my right foot jumping is way better than my left so I’ll give my right foot a vacation for a bit until the left foot is stronger.

4/3

10 heel raises right and left with 8# weight ..

5 bent knee heel raises right and left with 8# weight

10 eccentric heel drops right and left with 8# weight

10 jumps on left foot, using the wall for support - not very high

4/4 & 4/5

I tried running on 4/4 and the foot just hurt so I mainly walked.  I’m not sure if it is the shoes, running on the sidewalk and on a gravel trail (previous running has been on a grass field) or ???.  The foot was still unhappy last night (4/5) as well so I could only do:

5 jumps

10 heel raises (no weight - only because the weights were in the bedroom and hubby was asleep already)

I’m going to change shoes and go back to running on grass today to see how things go.

4/6 - run/walking was a bit better but after walking through the kids sand box at the park for a bit I massaged my heel and noticed a major sore spot…  so … I’ll give it a break, ice, take advil.  I’ve come to the conclusion that every time I move to the next level in rehab I plateau a bit while the foot acclimates.  I’m now in the acclimate portion of 1 footed jumping.  So I have to pay close attention to any pain and take a break/ice/advil when it starts up to keep the inflammation under control.

4/9 - gave my foot a few days of rest

12 jumps on left foot, using the wall for support - not very high

15 heel raises right and left with 8# weight ..

15 bent knee heel raises right and left with 8# weight

12 eccentric heel drops right and left with 8# weight

Iced right after the exercises

4/10 - Went to HIIT class.  Felt pretty good!  By the end I couldn’t do the scissor jumps over the line but did everything else.  The initial run to warm up felt good.  I did wear my silicon pad.  I probably should ice today (4/11).  :)

4/11 -

15 jumps on left foot, using the wall for support for 10, 5 done standalone

15 heel raises right and left with 11# weight ..

15 bent knee heel raises right and left with 11# weight

10 eccentric heel drops right and left with 11# weight

Followed this up with icing since I noticed I had some swelling before I started.

4/14

15 jumps on left foot, using the wall for support for 5, 10 done standalone

15 heel raises right and left with 11# weight ..

15 bent knee heel raises right and left with 11# weight

15 eccentric heel drops right and left with 11# weight

4/15

Ran for 15 minutes, run/walk 60 sec each.  Have been slacking on running so I’m starting back at the beginning.  And I really detest running so this is the hardest thing for me to do - LOL!  But the foot feels pretty good tonight so that’s a plus.

4/18

20 jumps on left foot, using the wall for support for 15, 5 done standalone.  Did a distance jump test and left foot is still weaker than the right - LOL!

20 heel raises right and left with 11# weight .. Tried 15# and that was just too heavy at this point.

20 bent knee heel raises right and left with 11# weight

15 eccentric heel drops right and left with 11# weight

Followed this up with icing since my achilles has been paining me basically all day.

4/19 - Did some running on the treadmill.  Could only handle 1min/1min alternating walking/running.  Iced when I got home

4/21 - Tried running and the achilles wasn’t liking it so I stopped.  I’ll do my heel lifts and such tonight and see how it likes it.  If it’s still unhappy I may take a few days off to see if it gets happier.

4/24 - Did my HIIT class last night and did more of the low impact versions of the exercises in hopes of keeping the achilles calm.  At home I was able to do 1 footed jumps without the wall support.  Then I just did 10 calf raises with 8# on both legs and 20 eccentric heel drops with 8#.  I’m still icing and adviling …

4/27 - Went on a 1.5 mile walk and ran a little.  I’ve been icing and adviling.  There is some definite swelling so until that gets under control I won’t be making any forward progress.  :(

4/29 - Still icing and adviling and laying off a lot of the heavy PT work.  Doing heel drops on the stairs still - 15 - unweighted, and unweighted heel raises.   I did do a jump test and I’m getting close to being able to jump the same distance on both feet!  So the rest is doing some good.

5/2 - went jogging, still doing 60/90, heel and lung capacity are limiting - LOL!

5/3 - did 30 unweighted heel lifts, 15 weighted (#11) eccentric heel drops and foot felt good afterwards

5/4 - was able to do 1 footed jumping forward back in all directions unassisted this AM.  Not jumping far, but I’m keeping my balance.  And in the afternoon I ran/walked for the full 20 minutes.  My foot was not the limiting factor - LOL!  I did some 2 foot jumping onto a bosu, forward and backward.  I did another distance check with 1 footed jumping and the surgery foot is about 4 inches short compared to the other foot.

5/6

20 heel raises right and left with 11# weight ..

15 eccentric heel drops right and left with 11# weight

5/13

15 heel raises right and left with 15# weight ..

15 eccentric heel drops right and left with 15# weight

Jumping forward, back, side to side is controlled on both feet.  Now I’ll work on jumping back and forth over a line for distance.

2 Responses to “Achilles specific exercises log”

  1. If i started doing all that exercise punctually, i will become a beast in no time.

  2. wow great exercise, i really enjoy your post, thanks for share with us

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