8 Weeks and counting

The World Cup came and went and i’m still recovering.

I’m more stable on my feet, walk around the house in sandles, exercise and massage the area regularly.

I wear the boot outdoors and indoors when the heel pain is unbearable. The hinge is set to 25 degrees plantar (maximum) and 10 for dorsiflex.

Any recommendations for any other exercises as i’ve decided not to go to a physiotherapist!


3 Responses to “8 Weeks and counting”

  1. So your boot will go 10 degrees up PAST NEUTRAL?? I always had mine stop AT neutral. When I was getting ready to stop ever using it, I set it to hinge past neutral, and it didn’t feel good to me, so I put it back.

    Have you tried rolling your heel around on a golf ball (while seated)? It seemed to help my heel pain some, after my PT recommended it.

    In addition to direction and massage and such, most PTs also administer treatment with high-tech gizmos that may (or may not) help: electro-stimulation aka “difference currents”, lasers, and ultrasound. Some of them have been tested on general pains and injury recoveries, though maybe none on ATR recovery.

    You need to recover ankle stability and balance, and build up your AT and calf strength. The former can be done fairly aggressively as long as you’re sensible (like balancing on one foot, but in a doorway with your eyes open!). The latter has to be done gently and with caution while your AT is still healing.

    The only “trick” I got from my PT that wasn’t obvious to me, is that using the calf (plantar-flexing) with a straight knee, and with a bent knee, works different parts of the calf muscle — gastroc with straight knee, soleus with bent. Fighting resistance while you’re pushing away (concentric exercise) is often considered safer (and less challenging) than fighting against an external pressure while your toes are being pushed up (eccentric). That’s why walking (fast) backwards in a hinged boot is a big challenge, probably too big for you at 8 weeks.

  2. Issat- Are you at all concerned to be walking aroudn the house in sandals? I read of a re-rupture partly due to sandals. it happened in the house as the sandal was caught on a stair. I dont know how long out the man was but wow that would really stink.

  3. If the sandals fit properly as they should, they are not really any different than shoes. I have a pair of Teva sandals that have several adjustments on each one and I can and have run in them. I had a pair of Merrel sandals that I finally gave away because I could not get them to fit my feet snugly. Sandals that are loose and floppy are, at least to me, not only comfortable but also dangerous because they may not always provide proper support when they should.

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