Foot exercises (2.5 weeks post ATR)
Last week I had another appointment (not with the surgeon, but the awesome PA). My cast was bivalved and I was instructed to perform 20 foot raises 4x/day. Specifically, I had to raise my foot until it was perpendicular to my shin, or parallel to the floor. After 2.5 weeks in a cast with my toes pointed downward, my achilles was naturally pretty tight. I was petrified to accidentally rerupture my tendon by forcing my foot into this position, so I only lifted up my foot as far as it would go until I felt stiffness. I repeated this exercise the required number of times per day.
On Christmas Eve, I returned to the ortho for an evaluation and to get fitted for an aircast/walking boot. At this appointment, I was told that my foot was not where it was supposed to be after a week of foot raises. I was warned that if I didn’t stretch the scar tissue, my foot would heal in such a way that my toes would be permanently pointed. I proceeded to begin fainting as she moved my foot into the correct position - the feeling of my achilles stretching coupled with my extreme fear of rerupture overwhelmed my system. I returned to my car after this appointment feeling defeated.
While I have an extremely high threshold for pain, the anxiety of moving my once unmovable foot had adversely affected my rehabilitation and ultimately, my progress. I wanted to post about this experience because it was the first time I started to feel sorry for myself. Determined not to be beaten by my own psychology, I have since spoken with many family members who have completed various forms of rehabilitation related to cancer, joint replacements, and other tendon ruptures to learn how they dealt with their anxiety and fears throughout the process. A common theme pervades their stories: perseverance in the face of obstacles.
This weekend, I received a prescription for anti-nausea medication so I could fight through my queasiness and perform the necessary exercises needed for me to beat this injury. Throughout the holiday break, I have been able to lift my foot into the correct position in intervals of 20 reps about 6x/day. I feel like I have crossed a major psychological milestone. I am prepared to overcome the next set of hurdles that await me.
I now realize that rehabilitation from this injury may be an arduous and sometimes lonely experience. However, optimism and mental fortitude (however gained) are perhaps prerequisite for a successful recovery.
December 29th, 2014 at 12:34 AM
Lauren, stick with it, it’ll get better. I think all of us face the fear of rerupture always when adding new exercises and progressing with the recovery. One exercise I was told to do early on (starting from week 2) was toe curls. Basically putting a towel under your feet and trying to gather it under your feet by pulling on it with your toes (sitting down obviously). I found this to be very useful in getting comfortable with the slight pull in the tendon etc. Note that my physio was adamant that I do not only the simple dorsi/plantarflexions, but also a number of other foot rolls, toe lifts etc to maintain some of the other muscles is the foot, not just the recovering tendon/calf.
December 29th, 2014 at 10:09 AM
Lauren - ATR healing requires a lot of patience and we all have our moments of doubt about the time it will take or causing more injury before we finish our journey. It seems to me you have done the right things in talking to and enlisting support from family and friends. I look back and see where I was each week and where I am now. I also marvel about what a finely tuned machine the human foot, ankle, and calf are and have been reading up on the functions they perform. Keep staying positive, focus on the small improvements you see now and you will get there. It does get better with time.
December 29th, 2014 at 1:58 PM
Several of your biggest lessons are important and useful in other parts of life, too. You may come out of this stronger in ways you didn’t expect.
December 29th, 2014 at 2:25 PM
You said: “I am prepared to overcome the next set of hurdles that await me.”
YAY that…way you go Lauren. You’ve got this!