Kevin’s AchillesBlog

Well since last week my knee is on the mend, its not at 100%, but the pain is gradually subsiding. During the early part of this week, I was still not doing any jogging or strengthen, so I started focusing more on my upper body and core. I’m going to try and put this into my workout program over the next few weeks. Today I finally went back to a gym, since Physical therapy was cut off by my insurance coverage, so its time to continue on my own. Although, I’m considering paying for some personal trainer session to create a better program for myself. This last weekend my girlfriend competing in the Park to Park Half Marathon in Waynesboro, VA and had a new personal best. Since I’m at least a few months away from running, I was the designated support group passing goo packs and electrolyte tablets! At one of the viewing points, I had a conversation with one of the runners who had already finished and came back to cheer on the other racers. HE wanted to know about my Achillesblog shirt. He had a laugh with the (#@! > NWB > PWB >FWB) Afterwardsd he said, “I would fall apart if that happened to me”! To which I replied, “You might surprise yourself if you happen to deal with something like this.

Here is a photo of us pre-race at 6am (dang it was  cold outside).

Watching all the runners made me want to change my approach to my rehab. Mainly, sticking with a solid and incremental program, so to (hopefully) not have anymore setbacks. So today at the gym, before my calf strengthening routine, I started a couch to 10K program that I’m going to try (to the best of my ability) to stick to. I think its 14 weeks long (3 days a week). These early sessions seem a little on the easy side, but my knee still feels a little weird, so I guess that is ok. I will alternate off days with either rest or low impact cardio and keep at least 3 leg strengthening workout a week to hit this atrophy head on. So tomorrow will be the elliptical, Wed. will be another jog/walk session, and Thursday spin class. I’ll see how this treats my leg over the next couple of weeks and keep everyone posted.  :)

Greetings

Took a couple of 2 miles runs and played a round of golf last Saturday (For the first time since last year!), but on Wednesday after a short run and a small calf workout, my knee started to hurt. Its slightly swollen after use and feels like a deep bruise, although I can see anything with my own eyes. The pain is localized right below the inside (left) side of my kneecap and top of my shin. The pain goes away when iced, but comes right back walking around. The motion isn’t affected, its just uncomfortable. I’ve been icing and elevating it the last 4 days. So hopefully, this will correct itself in the next week, so I can resume my full workouts. Right now I’m sticking to light walking, some calf exercises, stretching and Therabands. This is the third time something has set me back a week, so those out there keep it incremental. I should have done that a little better, but the first 3-4 runs felt great.  I guess I ran to much too soon and my knee, which has never given me a problem,  is either bruised or inflamed. If I’m lucky it will heal up over the next few days.

I know, I know, my six month appointment was a little late, but it’s gotten harder to schedule these around my busy schedule. My surgeon smiled real big and stated that the surgery was better than 90% of the rest of his patient (not that it means anything, since I don’t know their results, although 90% is usually pretty good). He still stressed that he wanted me to be incrementally with my rehab and exercise, and we go into a very long and interesting conversation about my (V-Y Lengthening Reconstruction) and different kinds of (FHL Transfers) he does. Needless to say, he stated that I had to much goo tendon left to warrant an FHL transfer and he thought it would be a good backup plan if I re-ruptured during the first 3 months.

The good news is finally the doc cleared me to start everything minus explosive exercise and jumping, so no basketball yet. He also said to stay away from trail running until I gained a little more strength (4-6 weeks). All he stated was start introducing this in about 10-12 more weeks. I feel a little blind going into this so anyone out there have suggestions as far as incrementally increase speed and distance with running, and introducing plyometrics, when the time is right. So any of you bloggers who are more than 3 months pass treatment have any good advice, I’m all ears

The doc also asked me to do a one-;egged heel raise and was happy I got my heel off the ground, although, it had to be less than an inch. He stated talking about 30% of patients with this procedure can’t ever do one again and live great active and competitive lives. I’m not even planning on competivite basketball anytime soon, but I do want to get back trail running occasionally and backpacking, so my main goal right now is to stay motivated and keep on keeping on.

After getting back home from the doctor I decided to walk the 1.2 miles to my kids school and try to jog a block and walk and it felt fine, although I can feel a slight limp and can feel the strength difference between my right ATR leg and left leg. So, I’ll be back to report some more progress next week.  And to those of you out there who have just started your journey to recovery, it does get easier after your FWB and you will be surprised as to how your body can repair and recovery with the right attitude and motivation.

There was not much to report this week. The kids and I spent many hours in the car driving to KY to visit family. Stiffness was the biggest issue this week. I started trying to throw 2 5K power walks into my schedule and I’m just waiting for the doctor to clear me for running and impact exercise. I’m also striving to put more incline walking into my workouts, although I bet I’m going to have to start off flatter whenI start running again.  I’m hoping all this occurs at my doctor appointment on April 10th.  

I spent most of the vacation celebrating and eating, so I easily put on 5 lbs. over the last couple of weeks  So, its time to start working on my eating habits and looking into another gym membership.  This week was all about the kids and good foods, so our itinerary included mini-golf, laser tag, dodgeball, shooting basketball, a treasure hunt, family bowling….. (lot of fun).  I believe I’m getting closer and closer to my end goal.

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My grandfather and father used to tell me "You will have a long row to hoe". Referring to my past relatives farming roots and the work they made me do in the family garden(s) growing up. This statement could be applied to life in general: education, your job, raising kids, losing weight, working out, improving yourself spiritually,  or any goal you may have in your life including ATR recovery. At six months, it feels great to be in a much better place physically and mentally as compared to last summer, but I still not 100%, or where I want to be. So this blog entry will be a sort of celebration of my accomplishments and things I’m thankful for, so far, and a list of what’s to come in the next six months.

Accomplishments and "Thanksgiving"

1. I got through surgery without infections
2. AT is healed and intact (Whoo Hoo)!
3. I can walk without a limp  (That returns when I get fatigued and "over do it).
4. I can ride a bike up inclines without pain
5. I’m back hiking occasionally, although much shorter distances and less elevation change
6. My endurance and strength is at least halfway back to my pre-injury level (maybe more)
7. My habits have become healthier, and I have a more consistent workout schedule.
8. My scar has healed awesome (Not many adhesion or toughness) ~ Its a pretty cool battle wound also
9. My pain tolerance has gotten much better
10. My patience and willingness to ask for help has improved immensely
11. Achillesblog for information and support
    
12. I’m So thankful for my family and friends  (They are AWESOME)

What’s to Come  (My To do list)

1. Single-Leg Calf Raise
2. Begin running and Plyometric exercises soon
3. Increase my strengthening regimen and endurance
4. Hike longer and with more elevation gain
5. Begin more core and upper body exercise (which I have neglected to past couple of months)
6. Find methods to eliminate/minimize my "fatigue" limp and stiffness after workouts and in the morning. (advice???)
7. 10K run hopefully by late fall
8. Build up endurance to my ultimate goal of backpacking again.
9. Retain my consistent workout schedule after recovery

To conclude, anyone out there who is just starting there journey to recovery, it does get better. As you progress through your recovery you will realize how much this can improve your life in the end and you will get there. So as you can see, I’m very satisfied with my progress, but "I still have a long row to hoe".  So today,  I celebrated all of this with a 5K power walk and a couple of rounds of laser tag with my kids. BTW The laser tag  was a lot more fun than the walk around the neighborhood.