It has been a while since my last check in. I am fortunate to have a good recovery so far. The tendon feels good just tight in the morning. The knot where they tied it together has diminished significantly. I started running on the treadmill two weeks ago. I now run the indoor track which is GREAT!! If I can pass on one thing is to know your body and push it but don’t be stupid. I have been keeping up with PT and it is a lifesaver. I hit the gym about about 3 to 4 times a week and working out the calf muscle HARD. I was told to make sure to build up the muscle before running and that i did. I built it up to about 75 lbs of wieght on the calf raise and started to run. My calf is still not a 100%, i have read it takes a while to come back. Stretching, balancing, and building it back it up is key.
My workout consist of the following:
- 10 min stationary bike warm up
- 1-2 mile run on the tread mill
- leg press (both legs and single leg)
- streching on the 30 and 45 degree block
- standing calf raise
- sitting calf raise
- lunges (really helps HUGE!!)
- balance on wobble board
- sit-ups (not ATR related but still necessary)
There is recovery after an ATR!! Just stay with it and keep the work up.
Hope that helps out
Good Luck to everyone
-Mario
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