14 Weeks - Starting PT

I started PT a couple days ago. My therapist, Judy, was really really fun and upbeat, and said she loves treating ankle injuries because they’re “the fun ones”.

She asked the usual questions, seeing what hurt and how much I could do. Then she measured my range of motion, had me balance on each leg, then do ten calf raises on my good leg, and attempt the same on my bad. I couldn’t even get my heel off the ground and it hurt quite a bit. I’m also very wobbly on my op leg.

She gave me exercises to do twice daily:

  • Three sets of ten reps with the green theraband in each direction: up, down, and to each side.
  • Calf stretch in a lunge position, both with the knee straight and bent - three sets of 20 seconds each.
  • Towel slides: Keeping my heel in the same place, slide a towel back and forth across a hard floor using my toes. This is supposed to strengthen the stabilizing muscles in my leg. Two minutes twice a day.
  • Toe scrunches: Scrunch up the towel with my toes like I’m picking it up to strengthen my arch. Two minutes twice a day.

So far I’ve been pretty good about doing them. It’s a little painful, especially some parts of my ankle and foot during the calf stretch, but I know that in the long term this is what will get me back to normal. Next appointment is in a week.


  1. donna Said,

    April 25, 2015 @ 3:08 pm

    I love it Kait, sounds like some good exercises for you to be doing. I’m glad she made it fun for you. That strength will come back for you to do calf raises, it’s way early and you just started, I’m sure she was just seeing where you were and she’ll implement a program to gradually get you to them. You had quite an operation and healing took time, now rehab will take time. I found it really freaky to give my foot the mental signal to rise up in a calf raise and yet there I stood flat footed not able to go up even 1 mm! One day I was trying to dust up on a high shelf and I couldn’t raise up on my tip toes, it really upset me at the time. As for the wobble you’ll do balancing at some point and that’s really fun to work on because PT has all kinds of cool toys to help us with that. You said the calf stretch can be painful, for me it felt like I always had a tight sock on, does it feel like that for you?

  2. kaitmeister Said,

    April 26, 2015 @ 6:10 pm

    Donna, it’s actually more like a painful, needing to pop feeling in the outside of my ankle and along the side of my foot. I can feel the stretch in my calf too, but it’s a good feeling, very normal stretch.

  3. donna Said,

    April 26, 2015 @ 6:24 pm

    Hmmm…I wonder if that feeling of “needing to pop” is scar tissue? Are they doing massage at PT to deal with scar tissue? at 13 weeks the tendon can definitely handle it and of course you want it done correctly by your PT.

  4. kaitmeister Said,

    April 29, 2015 @ 1:58 pm

    It could be, I haven’t had any massage yet. My first appointment was just the evaluation and going over my home program. I’ll see tomorrow when I go the second time.

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