Kevin’s AchillesBlog

Those who know their American 60-70s “Pop” culture will get my Subtitle reference, but it basically sums up my week. There is nothing new to report other than its been a busy week and I’m trying to make time for 3 strengthening workouts a week, a few bike rides, and some long walks/hikes here and there. All of this hard work and patience will hopefully pay off in a few month when i can get back on on some trails, with a little more difficulty than the hills around here. I only wish that when I get there I will have the pain and stiffness I still experience on a daily basis (after standing all day in the classroom and working out) will subside. Anyway, tomorrow is my kids birthday and I’ve been running around like “a chicken with its head cut off”, but at least I was able to get in a 90 minute workout today with a 10+ mile bike ride. I upped my weight and reps this week (just a little) and I can feel it in my ankle and Quads, but not to the extent that might slow me down. I only have 3 Physical Therapy appointments left on my WC insurance so, I’m saving those for after my six month appointment on April 10th. So nothing left to do, but “Keep on Truckin’ ”

Update: The kids birthday party was a success and everyone had blast, pinata and all. My gift for myself is a ice pack on my foot and a movie.

This week I’m “back at it”, I’m finally 100%, or close enough to 100% to getting back into my full workouts. AS previously noted, I’m only truly attending PT once a week, but going early to the alumni program to workout 2-3 extra days a week.  I’ve up my biking time to 20 mins instead of 10 on those extra days (Level 10), but dropped the amount of reps of my strengthening, so it looks a little like this

Hydrotherapy

• 10-15 min. run (3.5 mph)
• Sidestepping (4 mins. at 2.2 mph)
• Backwards walking (2 mins. 2.2 mph)
• 30 squats in the shallow water
• 15 single leg squats in the shallow water
• 30 calf raises in the shallow water
• 5 controlled heel drops in the shallow water
• 30 single-leg calf raise in the shallow water
• 30 double step ups

Land Workout

• 20 min. bike ride (11 miles)
• 30 quad curls at 105 lbs.
• 30 hamstring curls at 120 lbs.
• 30 squats
• 30 Leg presses at 240 lbs.
• 30 single-leg presses at 120 lbs.
• 50 Calf raises at 160 lbs.
• 3 Controlled  Heel drops with 160 lbs.
• 50 Single-leg Calf Raises at 80 lbs.
• 3-5 Single Leg Calf raises at 120 lbs. (max for now)
• Ice and elevation

Once a week at my actual PT appointments I’m now getting ultrasound treatment, which I think has done wonders getting rid of this peroneal tendinitis, along with plenty of ice and elevation. Next, Tuesday I will see about making any adjustments to this workout.

I’m still trying to put in a few walks or hike each week that are around 3-4 miles each, which you can see in my Digital  Log. I’m still dealing with some swelling after standing all day in the classroom and stiffness the day after my workouts and early in the morning. IN fact, my early morning ankle stiffness can be moderate to severe, but tends to correct itself after after a warm shower and moving around a little bit. The stiffness is also an issue later in the day, for example we went out last night to see some live (Progressive Bluegrass) music in Greensboro, and I was so stiff I didn’t feel much like dancing, but it was still very enjoyable to get down and do something more than just work, workout, and daily chores around the house. I’m hoping to try some slightly longer walks/hikes next week, and focus more on my stamina before the doc clears me for Plyometrics, which will hopefully be in the next month. I also feel it will be in my best interest to stay in this Alumni program at PT to start my Plyometrics in the Pool, at least until my pool opens after Memorial Day.

Hopefully, by Memorial Day I’ll have some more stamina, because my girlfriend and I are volunteering to work at a local music and arts festival Rooster Walk (www.roosterwalk.com), which we will be camping all weekend I know will involve a lot of walking and possible lifting. Anyway, good luck  with your recoveries and know that this recovery is like a slow roller coaster. Happy healing.

Not a whole lot to report this week, but I’m trying to get back on track with my rehab and exercises. For the past 12 days I’ve had to back off because of this peroneal tendonitis, but its starting to subside. Although, the pain and stiffness is still ther when I do strengthening exercises, Eversion with the therabands, or walking/hiking up inclines. So now starts learning to be a little bit more incremental with my rehab/exercise. Hopefully, I can work up to some more distance over the next 4-6 weeks.

IF you checked my ( link = Digital Log), you will see how my walking/hiking have decreased after my 7 day vacation from my exercises. during week 20. I was making great progress, but didn’t stay as incremental as I should of. Obviously I was still able to do some upper body workout, but no significant strengthening or inclines for the week. Starting this week I’m going to be more patient and aware of how much extra incline, reps, weight, distance, etc…. I put into each of my workouts.

I finally went back to my Physical Therapist on Monday of this week and we reevlauated my workouts and decided to maintain a walking schedule, while avoiding major inclines for this week and start some light strengthening (Seated-weighted single-leg calf raises and Therabands (Double Purple). James also believes that I need to focus on incline walking and controlled heel drops, which are near improssible for me with this pain and stiffness, although I will still attempt them once or twice during each of my strengthening workouts. I’ve put in a rest day on Wednesday and probably will on Sunday also. Hopefully, the rest of this stiffness and pain in the peroneal tendon will clear up in the next week so I can continue my progression and battle with all this calf atrophy. Also, during some of my time off I’ve been researching my surgical procedure (Y-V Lengthening and posted another page of information on it HERE ).  Hopefully, I will feel up to a short hike tomorrow with the kids, so we will see how I feel tomorrow.

Update: So the kids and I went on that hike today and although I still felt a little sore on my heel, the tendinitis is defintely subsiding. This was a big moment for me because this weekend would be the anniversary of my last “fun” 5K trail race before the injury 2 months later. I participated in this race March 9, 2012 two months before my rupture. Most of you know I was a casual runner and most of a hiker, but I was just starting getting into running these trails a few months before my injury. So when we went out to hike the trails today, the last runners and MTn. Biker’s (For the Sunday time trials) were finishing up (There also is an Eastcoast Mountain bike race at Angler’s Park tomorrow morning).

Here are a couple old pics from the Green Legs  and Hamstrings Trail race last year 365 days ago. I still have that 2nd place medal I was proud of, although I injured my left calf during that race going up the first big hill before looping back around.  

It was good to be able to see my progress today from surgery to FWB, to 2-Shoes, to hopefully some more strength. if i can get back backpacking moderate distance and simple trail running, I will be happy.  My goal would be to able to run in the 10K trail race next year, after I deal with all this atrophy and learn to run again as as soon as the doctor allows me to start tryin to run again. Either way it was a beautiful day and I had fun with the kids hiking 2.6 Miles and playing in the creek along the way.  Here are a few picks from our hike today. We also went bowling after the hike since my son insisted. He didn’t have to twist my arm to hard