PT Info

I have had a few requests to expand on my PT regimen. I’ll do my best to put into words where I am. I started PT at week 3.5 post op and am currently this week moving to 75% weight bearing.

After the first appointment he sent me home with a small version of a BAPS board, a red thera-band with a loop tied in the end for my foot, and 2 compression stocking things to keep on my foot for swelling etc. Before this the only motions I was doing was at the Docs request to start taking my foot out of the boot and slowly try to point my toe in the air and back, and also to make circles with my ankle clockwise and counter. That went pretty good, and started feeling great after the initial soreness went away.

My ‘big’ workout twice a day is the following.  I start with a towel under my foot and pull it back toward me with both hands to stretch it out.  This was a really scary one to do at first as you fear pulling the whole thing apart.  After a week, it’s amazing the increase in range of motion and it actually feels good to do this stretch.

Next I loop the band over my foot and pull the band straight back so I can work on the resistance of pointing my foot away and back for 30 reps or so.  This was a tougher one initially and still is.  I am moving up in the resistance bands this week.  This one can cause some soreness.

I then do a few exercises to help build the stability of the ankle area for that day when I will try to walk again without a boot.  I put both fee up next to each other, with the resistance band over the injured foot, and the band runs under my good foot and I pull the band towards me.  I then to 30-50 reps moving in and outward motion against the band.

I also to the same exercise in the other direction moving my foot inward with resistance.  To set this up, I put the loop over my injured foot, then cross my leg over the top of my bad leg.  The band again, goes from the injured foot, behind the good foot.  Same exercise as above, but by crossing the leg I reverse the direction of the resistance.  I hope this info makes some sense.  I didn’t have time to take a photo of the exercises, but will try to do so.

The mini baps board is again a stability exercise.  The board is about 14 inches square with a wood bulb on the bottom so it wobbles.  I place my foot on the board and move my foot clockwise and counter touching all four corners, one at a time, to the floor.

Last, I put a small towel on a hard floor, set my foot on it and do toe curls to scrunch the towel up under my feet.  Let me know if you have any other questions about this stuff as it might not make sense written out.

Today my PT massaged the scar area to break up scar tissue.  This part sucks.  Pain.  A good time to think happy thoughts.  It would be a great time for a PBR tallboy, but I don’t think they allow those in the PT rooms.

43 Responses to “PT Info”

  1. rckclimr2 - thanks for that detailed description. The information we have right now about physical therapy is sparse, and I think we need more information like this available for everyone. Could you clarify the following? I didn’t quite understand. Pictures would be great too!

    Thanks for the great post!

    I put both fee up next to each other, with the resistance band over the injured foot, and the band runs under my good foot and I pull the band towards me. I then to 30-50 reps moving in and outward motion against the band.

    I also to the same exercise in the other direction moving my foot inward with resistance. To set this up, I put the loop over my injured foot, then cross my leg over the top of my bad leg. The band again, goes from the injured foot, behind the good foot. Same exercise as above, but by crossing the leg I reverse the direction of the resistance.

  2. Great info Mitch! The exercises you describe are very similar to what I’ve been doing at home as well. My ortho also suggested sitting in a chair with wheels, feet flat on the ground, and very slowly push or wheel forward to stretch the tendon. Hold the stretch for a minute or two and then try to go a bit further.

    I should be starting PT in the next few days, so I hope that I can add some additional information.

  3. thanks for the update…curious as to the PWB, are you walking with a crutch still, cane, limping, etc. Also what about FWB, did they give you timeline??
    3.5 weeks and 75% PWB sounds great, I am so looking forward to that.
    Keep up the good work.
    Doc Ross

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