So it has been almost 16 weeks and I am reminded that although I have a life back, there is still a long long way to go till full recovery. The main issue now is building strength to be able to push off with my toes which I have been unsuccessful at to date. Try as I may, there is just no strength there at all. When walking at a slower than normal pace, it isn’t too noticable but the faster the pace the more pronounced the limp becomes. If I power walk a few miles, I will end up with sore muscles from concentrating to keep my knee slightly bent and trying to push off with my toes. It is also more difficult to balance on the affected side. It’s a little frustrating watching others playing sports from the sidelines and wondering if/when I will recover enough to join in. It would also be great to ride my bike again. I have heard that 5 months is a fairly safe time to resume this activity. Anyone have different information on that?
Almost 16 weeks
December 2nd, 2014 · 7 Comments
Tags: Uncategorized
7 responses so far ↓
1 normofthenorth // Dec 2, 2014 at 7:16 pm
I hardly took any break from bicycling. First in the boot, then a few times BACK in the boot, then in shoes. In shoes, I kept the pedal under my heel at first, then gradually moved it forward (or slid my foot back) as I strengthened.
When I thought I was comfy toes on pedal, I rode over some potholes with weight on THAT foot, and found it unsettling. So I put most of my weight on the other foot for a while when bumps were coming.
If you have to make an emergency stop on THAT side, you may have to put your FWB on it or a few pounds more, but you don’t have to keep your heel up in the air.
Don’t do anything that you don’t think you can handle, but I was glad to be getting around by bike during my rehabs.
2 retired65 // Dec 2, 2014 at 11:18 pm
Thanks for the feedback Norm.
3 cardiojunkie // Dec 3, 2014 at 11:16 am
retired65 - My injury date is around the same time as yours. Are you seeing a physical therapist? They can advise you. I am biking regularly at the gym (not outdoors) and my PT says no hills, high tension, or standing on the bike (like Spin classes). Like you, I am working towards getting the strength for push-off on the ball of my foot. According to my PT, strengthening all the foot, ankle, and calf muscles will eventually get you there. Some of the eversion/inversion/heel raises exercises is helping me get the strength back (along with what you think you can do on your own).
4 herewegoagain // Dec 3, 2014 at 1:11 pm
Hi retired 65- I have been using a spin bike since week 3 and can now manage 60min with reasonable tension. I think if you take a new activity like riding outdoors in really small stages and build gradually then you should be fine. Like Norm I started with my whole foot on the pedal which is much easier.
That balance is a big thing to work on isn’t it- it will come back but takes work.
Your time on the sidelines will come to an end and being frustrated is normal. ATR recovery is a patience test like no other!
5 retired65 // Dec 3, 2014 at 3:05 pm
Thanks herewego and cardio, I am going to take it gradually. I am not seeing a PT as my OS believes that I don’t need one. I am doing an exercise regimen on my own though.
6 herewegoagain // Dec 3, 2014 at 3:19 pm
Neither time through this has my OS thought that I needed PT, I would imagine if they had first hand experience of ATR they may reconsider. I have a fun routine of balance drills- will try and find some time to post them tonight and you may want to add the to the stuff you are doing.
7 retired65 // Dec 3, 2014 at 3:29 pm
Ha ha, yes I agree with you. I would be very interested to see those exercises. Thanks.
Leave a Comment