Hard to believe that it’s been 19 weeks since ATR surgery, and I just had only my 3rd (of 4) PT sessions that were provided by my medical insurance No massage, cool machines, or even weekly PT sessions - just thirty minutes every 2 weeks to show me how to do several rehab exercises on my own at home! I guess the only bright side is that it hasn’t cost me much money out of pocket.
The hardest part of my rehab is getting myself to do these exercises every day at home - it is a real grind - and certainly not as fun as going to the gym or doing aqua aerobics! I know the rehab exercises are critical to getting back to full strength, though, so keep pushing myself to try to do at least one set a day.
In my latest PT session, I was happy to find out that my ROM is back to normal in all directions - Woo Hoo!
Then came my first attempt at single leg calf raises - yikes!
Single leg calf raises are the scariest part of my rehab program now.
My therapist had me try a series (see below), and it made my achilles sore for two days. Now I’m nervous to try them again, so I think I’m going to just go slow and concentrate on the easiest of the calf raise series until my tendon seems ready to move onto the next. Maybe I’m being too cautious - not sure…
I’ve really appreciated others on this site sharing their PT exercises (thanks starshep, ryan, et al), so in that spirit wanted to provide my latest “homework assignments”:
Bosu balance drill - Double and single leg balancing, progressing to include a ball toss/catch against a wall
Calf raise series:
=> first 2-footed (up with both feet, shift weight, lower on bad leg),
=> second up/down with bad leg with my good foot constantly on my toes,
=> third up/down with bad leg with my good foot constantly on my toes up on a step,
=> last up/down with only the bad leg, my good foot off the ground.
Star exercise - Standing on single leg, place and pickup cones (or plastic cups) in various positions to your left/right/front,
Ladder Step drill - kind of like a football drill where you alternate stepping on the outside of a “ladder”, then stepping into the middle of the “ladder” for about 10 feet (not using a real ladder of course but tape in that shape on the floor),
Side Step drill - shuffle sideways with both feet then touch the ground with your hand at the end of each right/left/forward/backward direction (similar to a soccer drill I used to do pre-ATR),
Box Jump drill (two footed progressing to single leg) - hop into each quadrant of a 4-square box in clockwise, counter-clockwise, and diagonal directions with increasing speed.
My therapist said that once I can do the box jump drill without pain, then I’m ready to start running again.
Given how tough all of these drills are for me, I’m definitely not planning to run any time soon!
To those of you in the early stages of your recovery - take heart - it won’t be too long before life does get back to near normal.
I wish a safe recovery and fast healing to all of you!!