21 weeks
Hello there, i have reached 21 weeks yesterday. I have been very down and out lately, i mean been going through a few personal things which have very much taken my focus away from healing. I can heel raise a bit better but still feel/see a limp when walking. People who see me walk say it just looks like someone who is walking slowly, i on the otherhand feel the pain and effort when pushing to put full weight on ATR leg. It is alright in moderation but when tired and overworked from heel raises and calf stretches i find it more difficult to walk “properly” on both legs. I use the resistance band each night and during the day if i have to, i do not have any access to the gym or pool and do not have any gym equipment at home except maybe the stairs. I am afraid that this is holding me way back, when listening to other people’s stories. At the moment i am looking for some feedback on walking and walking speed and limping at 21 weeks. Also, even tho i can slightly heel raise i was encouraged by physio to try and walk up the stairs on toes, this is nearly impossible for me right now considering that i cannot even heel raise properly. I am sorry if most of my posts seem depressing, i know i have to be grateful for how far i have come but i think its mainly because of my financial restrictions(paying for physio, gym, pool, etc) I feel that this will hold me back a little more, being in South Africa i must say there arent many free services, if any such as these… thanks for listening..
Filed under: Uncategorized and
WOW! I heard the saying you never know who has it worse than you, but location is everything! I’m sorry for the mishaps with South Africa but believe me Bermuda is far from a paradise itself. I’m without work, transportation, friends, and on top of that my daughters are more aware of my injury than anyone else on the island. It’s just been rough for me here mentally due to the hardships with finding work, since leaving all I had in the states to come here, and also the added strain I’ve placed on my marriage with just not being able to provide! My wife is supportive, but its my mental that keeps me in the gloom, but I pray everyday for the gloom cloud to dissolve and let the more happier, fun side be present! I hope things get better for the both of us and let’s just keep each other uplifted and updated!
Hi Lynn. I’m also at 21 weeks on my first leg and 4 weeks on my other leg. Are you able to get anything like this where you are?
http://en.wikipedia.org/wiki/BOSU
And/or
http://www.overstock.com/Sports-Toys/Cando-Economy-Balance-Board/4455013/product.html?cid=202290&kid=9553000357392&track=pspla&ef_id=UKclaQAAQykoRDvo:20130403141812:s
I got these for home and was able to replicate a fair amount of what we were doing in PT before my “setback” (contra-lateral rupture) and they weren’t very expensive here.
Can definitely relate to feeling frustrated and depressed.
Hi there, thanks for the encouragement. I felt so guilty when posting my thoughts earlier as i know there are people worse off always. I am sorry to hear what you are going through and wish you all the best, hopefully i can be of some encouragement to you as well,
[WORDPRESS HASHCASH] The poster sent us ‘0 which is not a hashcash value.
Hi lynne,
First off, you are not alone. I’m at 23 weeks and still limping and feel pain with push off. The good news is that in the last week alone, this feeling has improved and I’ve been able to ditch the cane, limp and pain are also better so hang in there!
Some ideas for home PT:
- stand facing bottom step
- step up (one step) right leg, left leg; then down right leg, left leg (repeat 10 x, then switch to start on the opposite leg for 10x)
- step up right leg, tap left toe on step and alternate legs (repeat 10 or 20 x)
- you can also add a knee up instead of a toe tap (yes, this sounds like step aerobics!)
Also, my PT just added eccentric heel drops off the step. Help support your weight using stair railings (preferably on both sides). Start on toes and slowly lower your heels (together, straight legs). Doesn’t matter if you only go up/down a little at first because it will get better.
Finally, use a small pillow for one leg balance exercises and add challenges (i.e. twisting to engage your obliques, leg lifts, bending to touch ground, etc.)
Those are just some thoughts for you to try!
Good luck and keep your chin up!
What Deb said! There’s a slow gradual (and sometimes “zig-zag”) progression of strength in the AT and the calf muscle(s), and you can “work” them at home on the floor and on steps, and you’re also exercising them just with ADL like walking and maybe some jogging if it feels OK.
At each step in strength, a new kind of exercise becomes available, so be aware and inventive. E.g., “silly walking” on tiptoe takes less strength than doing a 1-leg HR. So does (obviously) a 2-leg HR, and you can do them 50:50 or 40:60 or any other “mix”. There’s also “2 up, 1 down”, which you may be up to.
Basically ANYTHING that makes your calf and AT work, will make them both stronger. Be incremental, don’t overdo or do harm, and give yourself a day or two off between workouts to let your tissues repair and rebuild. And hang in! It really is more of a marathon than a sprint, and you’re well into the “frustrating plateau” that so many of us hit.
Comparisons are odious, but I’m guessing that my well-blogged experience at 21 weeks would seem familiar. (I think I was close to that when I posted that “Swelling and elevation are getting OLD!”)
Hi N rom just a quick thanks I’ve been reading up on so e of your advice the walking downstairs the normal way without crutch in boot worked a great, to be honest when I first read it I thought no way, but it was easy peasy
Lynne I know you already read my six month blog post, so you know that you are not alone. The wobble (balance board) is a wonderful tool to help rebuild your calf. I do my calf raises on this board to help activate the gastroc more. As far as tip toeing up the stairs, even if you can’t do it yet, attempting will help to improve your strength also. Finally I’m going to repeat what Norm said, make sure to rest a day after heavy workouts to give your muscles time to repair and rebuild. Good luck
Thanks very much..
[WORDPRESS HASHCASH] The poster sent us ‘0 which is not a hashcash value.
Hi there, thanks. I know this might sound like a silly question but have always been better with visual instructions. When i attempt to walk on tiptoe on injured leg it practically gives in before i even begin. Is the 2 up, 1 down on the stairs?
[WORDPRESS HASHCASH] The poster sent us ‘0 which is not a hashcash value.
Thanks, will be printing this and doing it tonight God willing.
[WORDPRESS HASHCASH] The poster sent us ‘0 which is not a hashcash value.