R+20 weeks, starting to run again
October 25th, 2015
25OCT15- R+20 weeks, non-op, early weight bearing protocol
I admittedly have slacked a bit regarding deliberate exercising lately (no gym time in three weeks), but I have been doing tons of heel raises on stairs and walking. The strength has been steadily returning to the calf on my injured leg, and I am finally getting a decent bit of push-off when I walk. My stride is finally nearly back to normal.
Today, my daughter and I did a 2K fun run to support the local Girl Scouts, and it felt great to get out and jog a bit. This was my first run of any significant distance since the injury, and even at my super-slow pace it felt phenomenal to be out there again. My plan for the next month is to jog 2-3 times a week, continue with heel raises and squats, with the goal of running two miles in 16 minutes by the end of that month.
Best to all in their own recoveries!
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See also:
- R+33 Weeks - nearly normal again (January 24th, 2016)
- R+20 weeks: video progress update (October 30th, 2015)
- Flirting with normalcy @ 19 weeks (October 17th, 2015)
- Wear and tear (October 5th, 2015)
- First treadmill jog! (September 16th, 2015)
November 15th, 2015 at 9:21 am
Hello. This Tuesday will be the first time that the Doctor is going to ask me to stand on my foot for the first time after 5 weeks in boot, probably would have to move my ankle too. Can you tell me what to expect? How many times a week did you go to physical therapy? During the beginning time of your healing, did you experience inching around your ankle and heel? I get alot of inching, when I scratch, feels good, just don’t know what that means. Any help will be appreciated! Good luck on your recovery, your my idol through this whole process!!!
November 15th, 2015 at 11:51 am
Thanks, Alicia. I am glad that the info has been useful. I usually went to PT twice a week from week 2 until around 12 weeks. Then I started to taper off and go as needed to get a sanity check on what I was doing and new exercise recommendations.
The thing I recall the most from my first time standing without the boot was how tight everything felt in my calf and AT. I had a hard time bending my knee at all, because doing so increased the tension on the AT uncomfortably. I would step forward with my bad foot, bring the good one up next to it, and repeat. Stepping forward with the good foot was a bridge too far initially, but after some massaging and stretching I was able to step forward of the bad foot a little.
The only itching I remember was due to the socks I was wearing, but it was not unbearable.
Whenever I had my foot out of the boot to ice or just let it breathe, I was moving my ankle all the time. It seemed to be helpful in retaining some degree of flexibility laterally, woke up my calf after a few weeks, and I think positioned me well for being able to stand on it without the boot when the time came. No pulling it back beyond the angle the boot has you at until cleared to do that, however.
One of the exercises they had me do once I started taking the boot off at PT was balancing on the bad foot. After all that time of not engaging all those opposing muscles, it was easier said than done. The saying was “balance before strength”. It took a few weeks before I was able to start distributing my weight close to normally along the length of my foot. Initially, all my weight was on my heel, and that led to my heel getting sore if I was on my feet too long. Definitely keep that heel well cushioned until you are ready to let go of the extra padding… especially on long days on your feet.
Good luck!
December 11th, 2015 at 10:41 am
I was wondering if you can help me. Today is my two months! Went to the OS last Tuesday, I was told to walk around the house with the boot on (only in house). I’ve been doing that and with such good results on foot. Last Wednesday, I did something stupid, I try to take the stairs (two steps) and I slipped, I think I may have re-injured (re-rupture) my achilles tendon again. I didn’t hear a pop (could have missed the sound) but I did feel a mass of strain in the achilles. I sat on floor, took my sock off to check the foot out, looks the same at the first time I hurt it. I got up and was able to walk on it, did feel pain in the tendon. It’s been two days now, I did NOT swell up or even bruise around the foot, however I do feel some discomfort in the tendon. I can’t get appt to the OS till next week. I’ve been looking on line about re-ruptured Achilles tendon and not much information to help me If I did or did not reruptured it. Since keeping up with your blog, I was wondering if you had any information that could help me? I’m really bummed out about this, I was really doing good for two months and now I think I’m right back where I started. Any help is appreciated. Alicia
December 12th, 2015 at 3:18 am
Alicia,
I am sorry to hear about your slip. I had a number of goofs that caused pain and left me concerned that I had re-injured my AT. Things returned to how they were pre-goof within a few days, and I hope that you experience the same.
With the important caveat that I would not propose you do anything your body is not ready to do:
Has your calf muscle “woken up” yet? If I remember correctly, I was pivoting my ankle up and down “under its own power” a bit at that stage. If you can extend your foot away a bit using your calf muscle, that would be an encouraging sign.
What angle is your boot at, or how much of a heel lift do you have in it? If you have already reduced the angle or taken wedges out, it may be worth considering going back to a steeper angle for now until you become confident that you have not re-injured. If things have been stretched, this will better position them for healing together at the proper length.
I hope this helps, and to hear after your appointment that all is well.
December 13th, 2015 at 1:09 pm
Before my slip I was down to no lift at all in my boot, but since possibly re-injuring myself, I have replaced the lift back to boot. After the slip, I was able to move my foot up, down and sideways although not with much strength, I hope this is a good sign. My foot swelled up a little bit, I have some kind of discoloration on the left side of my foot, not on my right side. This happened last Wednesday morning, today (Sunday) I’m still able to moved the foot. I have appointment this coming Tuesday morning with OS. I hope he gives me goods news… I will let you know. To tell you the truth, I am deathly afraid to go back in shoes after seeing how easy it is to have an accident with your feet.
Alicia
December 13th, 2015 at 2:48 pm
Hi Alicia, I’m new to this blog but wanted to respond. I had a full rupture and repair the first week of October this year. I was on a pretty aggressive rehab protocol and was so proud of myself for running all over town at week 9 in regular shoes. Well, I took a wrong step and re-tore my achilles.
I am not doing surgery this time around but basically am starting all over at Day 0. This time, I’m going to be far more conservative. I will wear my boot (thinking about switching to Vacocast this time) for much longer out in public. I worked so hard doing PT 3 times a week from week 3 until the second injury. I won’t push it nearly so much this time. If your body is saying to go slower and not to go back in shoes too soon, I would follow that.
I hope your appt on Tuesday goes well. If it is re-torn, they’ll likely put you back with wedges and immobilize. It has been easier on me this time around as I’m more comfortable NWB and on crutches but it’s still a pain!
December 15th, 2015 at 7:29 pm
Holly, I am so sorry to hear about your bad news. I was such a nervous reck this morning for my Doc appt. Needless to say, I did not re-rupture my Achilles’ tendon. He told me to move my foot up and down, his hands was on the back of my ankle feeling the tendon, said that it was still intact. He said that I must have strained it pretty hard, that is why the back of foot is so sore. He also said it’s very hard to re-rupture the tendon over again because the tissue this time of healing is much stronger than the first time of my injury. I guess the fall I took wasn’t as bad as I thought! I will take your advice, I will not be over confident with myself. I’m am not going to push it. Today, I did start my physical therapy, they did the ultra sound and massage. When I got back home, I started doing my own excerise with the elastic band movements and walking around house without boot, felt good to know I am able to still do this. Doc say that I should wear the boot for 4 months before I go into regular shoes, I think I’m going to do just that!!!! I wish you the best and keep us updated on your recovery during this time.
December 15th, 2015 at 11:07 pm
Holly…PS Vacocast (cam boot) is great…make sure to get it to the knee!!
December 26th, 2015 at 9:34 am
After my fall (goof) the Doctor sent me to physical therapy right away, I already had 3 sessions. Each of these sessions, all they did was use the Tens Unit (electrical nerve stimulation) for about 10 minutes with the heated pack over my ankle and then they do a message with menthol lotion. That is it!!! My swelling is not going down, can’t understand why this time, I iced it every single morning and evening with the gel Ankle wrap. Can you please tell me what you did in your physical therapy, so I know what to expect when I continue going. On my own, I go to the gym and walk the treadmill for a half hour and then I do the bike very slowly. I learned the other day the I was able to push off on my big toe but not the rest of the top of foot. I know I probably have a long recovery ahead of me. Thanks for any help.
December 26th, 2015 at 9:43 am
PS. I forgot to add, when they massage your foot, did they move it up, down and sideways? When they did the upward part, did it hurt you???? When it’s done to me, I know the tendon is being stretched a bit, but it hurts. It even hurts for about two days, is that normal??? I get so nervous when they do that, I think my tendon is going to POP again.
January 24th, 2016 at 8:58 am
Alicia,
Sorry I missed replying sooner. My therapist would manipulate in all directions, though dorsiflexion (toes toward the knee) was always the exciting part and she would go about that very gradually. I was really nervous at first, but over time she earned my trust. Whenever the sensation crossed from merely uncomfortable to painful, I would let her know and that would be the limit for the day (more movement, just not to the point that caused pain again). Defining the line between “discomfort” (cowboy up and keep going to make progress) and “pain” (stop or you may hurt yourself) is a challenge, but it is an important line to identify. The motions and activities that flirt with the line will be different at every stage of recovery. Good luck! I hope all is going well for you.