Today I’m at 12 weeks - and have mostly progressed since my post last week! The good news: I’m walking better, am much stronger, and have gained some dorsiflexion. The bad news: I’m much more swollen, still have a large adhesion (or just dent) near the top of my scar, and still feel really tight after much walking. Here are the pics of the swelling and DF against the wall. Compared to my last post, there’s quite a difference in both.
The swelling is worst at the rear of my outside ankle bone. My AT is sore when I take larger strides and sometimes pulls painfully at the heel or higher if I try to go too fast.
My balance is getting better on my injured foot as the PT has me doing leg lifts to the front, side, and rear while standing on the foot. This forces all the associated muscles to tighten in my injured foot/ankle to hold me in balance. This week, the PT added leg presses and hamstring curls. I don’t like the latter as it puts a lot of pressure on my AT - but my hamstring is really weak.
He’s also introduced this tool - which I really like:
You put it around both legs and do the above leg lifts and it really helps at the hip/hamstring area. I also used it on my arms for flies, etc., since my hands still bother me occasionally from the weeks on crutches. I’m continuing with the theraband exercises and seated calf raises. I need some extra weight - should I put a book on my leg? Trying to get creative at home.
The PT really (painfully) worked the suction cups on my scar and I lost several adhesions. The big dent isn’t going anywhere and it might just be the way the tendon was sewn together.
I don’t think I’m walking enough as I’ve kind of gotten used to my invalid outpost and working from my chair. Not good. But the more I walk, the more I get set back with swelling - there seems to be a fine line there and I haven’t found it. I still can’t do two leg calf raises without a lot of pain, so haven’t pursued them yet. I think I need to work up the ladder with maybe some weights on the seated calf raises? Still going down the stairs backwards when carrying stuff, but can go down forward with my injured foot half over the edge if I’m walking hands free. (not sufficient DF to reach the next stair with the good foot.)
The trend is forward, but I have some really tight AT, limpy, discouraging days. On those days, I look back at my own blog and see how far I’ve come - and that gets rid of any blues!! Praying for all of you who are still in those early days. It’s gets better fast - starting at week 4. :) Blessings, Kim
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