pablomoses’ AchillesBlog

Getting out of the Boot:

To recap: at my 6 week office visit I was told to start wearing 2-shoes inside and try to kick the boot habit over the next two weeks.  Its now 3 weeks later and I am 2-shoeing just about everywhere - VERY carefully outside in the snow.  I am still wearing the boot to work in my studio as ice sculpting involves lots of heavy lifting and carrying, and I am often walking around in oddly shaped ice scraps.

As if anyone needs a disclaimer in this: but this is just my experience - everyone’s different so consult the professionals before jumping into anything.

Week 7 PT apt:

My first PT apt was at about week 7 (first apt I could get).  I walked in with the boot on and PT said, "So I see you’re full weight bearing."  Yes, for the past 5 weeks.  He checked it out and we did ROM exercises.  The script said to "avoid 10 degrees dorsiflexion" - after taking measurements PT said I was already at 10 degrees.  Here’s a run down of the menu I took home and did at least 2 x’s per day for the next week:

• massage calf & tendon & manually mobilize foot
• seated position, put foot on floor and lift the four "borders" of the foot
• easy towel stretch (seated, leg straight, towel around ball of foot)
• roll soup can under foot-feels good!
• seated calf stretch- foot flat on ground, find the stretch
• seated toe stretch- ball of foot on ground with heel in the air

I also did a couple short walks (in shoes with a ski pole in the opposite hand), less than 1/2 mile - Simply awesome to get outside! & got on the stationary bike low resistance for about 20 minutes most days.

Week 8 PT apt:

Week 8’s PT started with massage and manipulation that really pushed my comfort zone… a little scary.  I kept with all of the week 7 ROM exercises and we added in some strengthening stuff:

• seated theraband exercises
• partial weight-bearing calf raises (two feet): seated on edge of a table or couch arm with hands on knees to add a little weight (this was almost impossible at first!)
• slowly shifting weight from foot to foot while standing
• slight knee bends
• 1/3 squats with an exercise ball between my back and a wall (quads)
• gentle stretch with foot flat & toes at a wall - move knee til touches wall & as it gets easier, start moving the toes away from the wall

I upped my number of walks and walk lengths to about 3/4 mile (still taking a ski pole)… up and down hills, there is no flat to walk near my house.  I found that walking alone was best both because no one has to wait for you, but mainly because I could listen to my body and focus on a correct heel to toe gait without stressing anything too much.  It actually takes a lot of concentration.  Also upped time & resistance on the stationary bike.

Week 9 PT apt:

Where I was impatient with not doing any PT at week 6, I am finding that this regiment is really a challenge.  I’ve now "caught up with myself" and this is my present situation: Stoked to be moving, walking, engaged and challenged by the PT… & really careful as I feel that this is the "danger zone" for me for a few more weeks.  Stay positive - stay cautious.  Here’s my week 9 menu, and it’s not easy!

• stretching calf and achillies but putting toes up on something (rolled towel for me) and applying weight - hold onto something for balance!
• bi-lateral calf raises (two feet)  standing with assist from table or counter
• hands & knees with toes pointed back to stretch out the top of the foot (I’m finding that the top of my foot is giving almost as much trouble as the achillies right now)
• side-stepping (I do it barefoot) both ways
• cross-over side stepping both ways
• balance on one foot (with two ski poles in hands for assist if necessary, and it is!) 30 seconds at a go.

That’s it, that’s where I am now - I’ll try to hit an update in a couple weeks.  I feel from reading some of the stories on this site that I am lucky and doing well so far.  To everyone out there in this unfortunate brotherhood and sisterhood of brokenness: Stay positive, stay cautious, but don’t be afraid….

Trackback URI | Comments RSS