Start of 12th week (3 months) post-op

I’ve noticed a nice increase in strength, endurance, and balance between week 11 and today (start of week 12). For example, although I am still holding onto something when I perform eccentric calf raises, I am able to hold the top position for more time and am able to keep the calf higher than last week. I’m having a hard time seeing size and muscular improvement in the calf itself because I’ve been working on my good calf pretty hard as well and as such the good calf has gained muscle mass.

This week I started walking on the treadmill and focusing on heel strike and push off with the toes. Today I was able to put the treadmill at 2.5 level. It felt good. After I got off the treadmill I noticed my walking on land was faster. I have a feeling this is going to be a good thing for my walking. Another exercise we added in physical therapy was lunges on a bosu ball.

Going downstairs continues to improve. I’m still very careful and take my time. Going up the stairs almost feels like normal.

I tried to do barbell squats (only using the 45lb bar) and it started to hurt the tendon. Oddly enough, I was able to use a 50lb dumbbell to do goblet squats and I didn’t feel any pain. I think the positioning of having the bar on my back instead of in front of me causes the tendon pain.

On a side note, my physical therapists asked me to try toe walking on Tuesday. I was very hesitant and asked him if he was sure, he said yes and then I asked if I can hold onto something and he said yes. Although I made progress, I’m still not ready for toe walking.

I’ll share with you guys my exercises at physical therapy, my home exercise program, warm-up in the gym, leg workout at the gym and the exercises that I plan to use when I begin pool therapy which I haven’t been able to do (hope to start by next week). I’ll post it below:

Physical Therapy Exercises (Tuesdays and Thursdays)

  • Treadmill walking
  • Monster walks with black theraband around toes
  • Wobble board balance on repaired leg, with the toes of the good leg on the floor - done in four directions (front to back, side to side, clockwise and counterclockwise)
  • Dumbbell walking and reverse lunges
  • Eccentric one legged squat using aerobics stepper
  • Single leg romanian deadlift using bodyweight
  • One legged legged squat using airex pad
  • Lunges using bosu ball
  • Eccentric calf raises
  • One legged squat using TRX suspension trainer
  • Horizontal leg press (bilateral) for quads
  • Horizontal leg press (unilateral on repaired leg) for quads
  • Horizontal leg press (bilateral) for calf raises
  • Horizontal leg press (unilateral) for eccentric calf raises

Home Exercise Program (2x per day)

  • Theraband in all four directions
  • Ankle pumps
  • Alphabet
  • Eccentric calf raises
  • Single leg RDL
  • Single leg mini-squat on two pillows
  • Single leg balance on two pillows
  • Monster walk

Gym Warm-up (Mondays, Wednesdays, Fridays)

  • Walking on treadmill
  • Elliptical
  • Monster walks
  • Eccentric one legged squat
  • Single leg RDL
  • Walking and reverse lunges
  • Single leg balance for time on small circular pad
  • Lunges on bosu ball
  • Eccentric calf raises
  • Standing weighted calf raises (bilateral)
  • Squats - 1 set of 100 reps at the end of my workout

Leg Workout (Saturdays)

  • Single leg leg press (only on good leg)  for quads
  • Single leg leg press (only on good leg) for calf raises
  • Goblet squats
  • Single leg rear foot elevated split squats
  • Leg extensions
  • Lying leg curls
  • Weighted hyperextensions
  • Dumbbell lunges
  • Weighted single leg romanian deadlift
  • Standing weighted calf raises

Pool Therapy Exercises

  • A lot of walking
  • Calf raises
  • Eccentric calf raises
  • Single leg calf raises (if I am able to)
  • Toe walking (if I am able to)
  • Walking lunges
  • Reverse lunges
  • Single leg squats
  • Single leg balance
  • Single leg romanian deadlift
  • Squats

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