14 week update

Tomorrow will be 14 weeks since my injury.

I am walking pretty normally now. I have some pain in my achilles/calf which comes and goes. When it is pain free I don’t have a limp and can walk at a normal speed too. When the pain comes I can only walk slowly without limping.

I will be heading out on my bicycle starting this week.

I am walking up and down stairs like a normal person now :) and no longer have to use the lift to get to my 3rd floor classroom.

I had a session with a physiotherapist last week. He spent most of the time on deep massage as he said that is more effective than stretching. It really helped to loosen up my muscles and made walking easier. If it wasn’t so far away I would try and have it regularly. Instead he showed me how to do it at home, which is less effective but better than nothing. Basically, I press and roll my leg on a rolling pin.

He also gave me some core muscle exercises to do. And suggested doing ROM exercises (front to back, side to side and rotations) standing on the bed to give an unstable base. Also standing on one leg on the bed as well as on the floor.

Other exercises I am doing regularly are theraband stretching, standing heel raises on two legs (these are getting easier but still difficult and uncomfortable), squats, standing on one leg and cycling on the exercise bike.

All in all I am happy with my progress. I wish there was a bit less pain, but it is not too bad and not always there. I feel I need to really work on strengthening my leg now so that I can get back to doing sports and hiking after the summer.

3 Responses to “14 week update”

  1. Congrats Kiwibug, sounds like you are doing great! I have been on two PT sessions a week but I am going to drop down to one now that I know most of the exercises and can do them at home - just like you. Good luck on the bicycle, and good luck with your continued recovery!

  2. Encouraged to hear your road to recovery! Can I ask whether you had surgery or not? I’ve been put down the conservative path, and now 5 weeks in and trying to walk in a moonboot, but it’s very painful and my leg feels to unstable to support me. Suffice to say I haven’t really ‘walked’ on it yet. Any advice would be great. Cheers

  3. Thanks bobfv and karynnz.

    I rode the bike ok yesterday and it was ok, although I don’t feel very confident on it yet.

    Kayrnnz I had surgery the day after my injury. When I did start walking it was hard because of being afraid but it was never very painful. My leg felt very weak too. Maybe you just need to give it a little more time.

    Trying with crutches to help you at first is a good way to start doing it, then dropping down to 1 crutch and then gradually stop using them.

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