8 weeks and 4 days post-op

As I mentioned in my introduction, everything is smooth and no swelling.  However, this past Friday, I pushed a little too hard at the gym which I was advised not to do yet by my physical therapist because the doctor has not given me the green light yet to push hard. Everything felt fine while I was doing my standing and seated calf raises but when I went home later that night and into Saturday, my Achilles was in pain at a scale of 5 out of 10.  Yesterday and today the pain has decreased to a 2 out of 10. I asked my PT about this and he said I put too much weight on my Achilles when I was doing seated calf raises. Since then I’ve gone back to what I have been working on in PT. There is still a slight pause and delay in my walk. It doesn’t feel natural at all.

My PT assures me that once my doctor gives me the green light at the 10 week post-op visit to push it with strength, we will work very hard on strength. He told me I should expect at least 2 hour PT sessions. He’s a former college basketball player, high school football player and certified strength and conditioning coach.

I’ll share with you guys my daily routines.

MONDAYS

Upon waking up

  • Theraband in all directions - 3 sets of 30
  • Towel curl up - 3 sets of 30
  • Ankle pumps - 3 sets of 30
  • Alphabet - 3 sets of 30
  • Calf resistance exercise (pushing down on my hand with my foot) - 3 sets of 30
  • Glute bridges - 3 x 30
  • Leg lifts (10lbs) in all directions - 3 x 30

In the Gym

  • Stationary bike - 20 minutes
  • Balance on one leg for time - 3 sets
  • Balance exercise (shifting weight onto repaired leg) in all directions - 3 x 30
  • Standing calf raises - 3 x 10 from now on until I see the doctor at 10 weeks post-op. On Friday I did 5  sets of 30 and 10 sets of 50 of weighted seated calf raises. Yeah, what was I thinking? Didn’t feel any pain during the exercise but later that night I did
  • Chest and bicep exercises

Before Bed

  • Theraband in all directions - 3 sets of 30
  • Walking indoors in my apartment floor
  • Balance on one leg for time - 3 sets
  • Balance exercise (shifting weight onto repaired leg) in all directions - 3 x 30
  • Standing calf raises - 3 sets of 10
  • Towel curl up - 3 sets of 30
  • Ankle pumps - 3 sets of 30
  • Alphabet - 3 sets of 30
  • Calf resistance exercise (pushing down on my hand with my foot) - 3 sets of 30
  • Glute bridges - 3 sets of 30
  • Leg lifts (10lbs) in all directions - 3 sets of 30

TUESDAYS

Physical Therapy in the morning

  • Stationary bike - 10 minutes
  • Leg press (bilateral) - 3 sets of 10. 140lbs used
  • Leg press (repaired leg) - 3 sets of 10. 100lbs used
  • Leg press calf raises (bilateral) - 3 x 10. 100lbs used
  • Leg press calf raises (repaired leg) - 3 x 10. 20lbs used
  • Standing calf raises (unsupported) - 3 x 10
  • Wobble board (seated) in all directions - 3 x 30
  • Balance on one leg using airex pad - 3 minutes. *stop occasionally to catch myself
  • Monster walk - 1 set of 5
  • PT hands on massage and range of motion table stuff - 10 minutes
  • Ice and stim - 10 minutes

In the Evening

  • Theraband in all directions - 3 sets of 30
  • Walking indoors in my apartment floor
  • Balance on one leg for time - 3 sets
  • Balance exercise (shifting weight onto repaired leg) in all directions - 3 x 30
  • Standing calf raises - 3 sets of 10
  • Towel curl up - 3 sets of 30
  • Ankle pumps - 3 sets of 30
  • Alphabet - 3 sets of 30
  • Calf resistance exercise (pushing down on my hand with my foot) - 3 sets of 30
  • Glute bridges - 3 sets of 30
  • Leg lifts (10lbs) in all directions - 3 sets of 30

Before Bed

  • Theraband in all directions - 3 sets of 30
  • Walking indoors in my apartment floor
  • Balance exercise (shifting weight onto repaired leg) in all directions - 3 x 30
  • Towel curl up - 3 sets of 30
  • Ankle pumps - 3 sets of 30
  • Alphabet - 3 sets of 30
  • Calf resistance exercise (pushing down on my hand with my foot) - 3 sets of 30
  • Glute bridges - 3 sets of 30
  • Leg lifts (10lbs) in all directions - 3 sets of 30

WEDNESDAYS

*Repeat Monday’s exercises, do back and triceps at the gym and the following leg workout in the gym:

  • Leg Extensions (unilateral) - 5 sets of 12-20
  • Seated Leg Curls (unilateral) - 5 sets of 12-20
  • Single Leg Leg Press only on the good leg - 5 sets of 10
  • Weighted hyperextensions - 5 x 20

THURSDAYS

* Physical Therapy - repeat Tuesday’s exercises

FRIDAYS

* Repeat Monday’s exercises and do shoulders and forearms at the gym

SATURDAYS

In the Gym

  • Stationary bike - 20 minutes
  • Standing calf raises - 3 x 10
  • Balance on one leg for time - 3 sets
  • Balance in all directions shifting weight onto repaired leg - 3 sets of 30
  • Single leg calf raises on good leg - 3 x 10
  • Leg extensions (unilateral) - 4 x 10
  • Leg curls (unilateral) - 4 x 10
  • Leg press on good leg - 4 x 10
  • Leg press calf raises on good leg - 4 x 10
  • Weighted hyperextensions - 4 x 10
  • Core circuit for abs - 4 circuits, 20 reps each exercise

In the Evening

  • Theraband - 3 x 30
  • Towel curl up - 3 x 30
  • Ankle pumps - 3 x 30
  • Alphabet - 3 x 30
  • Calf resistance exercise pushing hand down with foot - 3 x 30
  • Leg lifts in all directions - 3 x 30

Before Bed

  • Theraband in all directions - 3 sets of 30
  • Walking indoors in my apartment floor
  • Balance on one leg for time - 3 sets
  • Balance exercise (shifting weight onto repaired leg) in all directions - 3 x 30
  • Standing calf raises - 3 sets of 10
  • Towel curl up - 3 sets of 30
  • Ankle pumps - 3 sets of 30
  • Alphabet - 3 sets of 30
  • Calf resistance exercise (pushing down on my hand with my foot) - 3 sets of 30
  • Leg lifts in all directions - 3 sets of 30

SUNDAYS

*Repeat Monday’s exercises

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