Links to you tube rehab videos
Posted on April 15th, 2013 by lynneachilles
Hello there, can anyone please send me helpful links for some of my exercises. I have been following advice found here and from my physio as much as i can. I am now in the trying to heel raise, balance and walk on toes phase, 23 weeks post op. I have always been better able to respond to visual aid when trying to perfect these exercises so any links will be greatly appreciated.
Thanks,
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Lynne, I don’t have them. But I don’t think there’s any trick to “perfecting” them either, and I don’t think you’re likely to do harm by doing them “imperfectly” either. As long as you’re making your calf pull on your AT, hard enough and often enough to help, and not too crazy hard, which could cause a setback, you’re fine.
2-leg heel raises are good. Start by favoring your injured leg, if necessary. Do 50:50 if you can, and shift even more weight to your injured leg, as it strengthens. You can use a bathroom scale to measure your progress.
“2-up, 1-down” is a great exercise at the right time, too.
Balance is developed by balancing! Start by standing on one foot, eyes open. See if you can get as good on “that” leg as on the other one. After that, try harder balance tasks like bending down on one leg, jumping or hopping and balancing. Eyes closed is a good challenge, but you can easily fall, so do that one carefully, maybe in a doorway. Other than that, I can’t think of any “wrong” ways to rebuild your calf and AT and balance. Just do it, do enough, and don’t overdo, I’d say in general.
A wobble board, or foam balancing pad would be a good investment (For balancing) and later for calf raises.
I also felt like balancing did wonders for improving my ankle stability. I would stand on my ATR leg an bounce a ball off the wall and catch it (or play catch with someone else.
At 22 weeks this was my workout
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)
I also started out doing single-leg calf raises and controlled heel drop in the pool and on a leg press machine starting at about 40-60 lbs and working my way up (I’m up to about 140-160 lbs now). Good luck with the exercises.
I used the foam balancing pad a lot especially 12wks- 6months because it really helped with my balance and mobilisation issues in a relatively controlled environment.
There was a guy (tempted to say starshep?) on here who posted a video on how to train yourself to walk properly again (might be a link on a comment posted on one of my blog entries?) that was probably the single most useful video for me.
CyberCacique1 on youtube posted a series of videos on his atr recovery (search Achilles tendon rupture update - I think there’s 16 episodes in total) some of which include exercises.
Others I found during my recovery just covered the basics and we’re not very indicative of the ‘perfect’ way to complete the exercise.
Happy healing, I hope this helps.
Andrew
Agree, i had not used one until 2 months ago, saw one at my gym, about size of a frisbee and that thing will immediately strengthen your feet and help with balance
am 10 months post op from rupturing both at same time
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