Yesterday marked exactly 5 months after surgery. How are things?
Two weeks ago, I started a dynamic rehab program developed by a skilled sports rehab expert. Normally, this would be 8-week program 5-6 times a week. In my case, however, it’s a 4-week program 3 times per week on my own - according to the program [...]
No Comments »
Filed under: Uncategorized
good
it is dood decidion
I when the, too, trained in any able, but realized, that this is harmful. If the doctor says that you need to stop training, you should listen to it
Good day people! Students assignment help provides writing company on all subjects and related topics such as math, science, management assignment, finance, marketing etc. Our professional tutors offer the best help services to the pupils at affordable prices. So, click on our useful website.
Have you ever written a term paper? It can be very hard for the first time. But you can hire the expert writers who can help you with your issue.
Your post is cool and thanks for sharing it!
It is properly researched as well as detailed. I am eager to discover new things in this topic, as it matches my passions nicely and my work at professional writing company.
Hello guys!!! Your post is cool and thanks for sharing it!
It is properly researched as well as detailed. I am eager to discover new things in this topic, as it matches my passions nicely and my work at professional writing company.
Thanks for such a great blog to share with.I enjoyed reading it and
I think other readers might enjoy reading it as well.Thanks for the good info!
Hi andreank,
It’s a looong path ahead of you, but it’s not impossible =) Rehab and recovery are very individual. Just take one step at a time and you’ll get there!
Thank you, cserpent. You set a great example!
Hi Roman! I am 4 days post-op so I hope to be where you are in 7 months.
Glad the competition went well Roman!
Thank you Roman! Soccer keeps me moving and motivates me to exercise so I’m in better shape for soccer. I’m glad you had no pain or discomfort. That means things are healed up nicely and you have good flexibility already. So get out there and play!
Thank you for the tip, cserpent. I actually tried it awhile ago and worked fine - no pain or discomfort. And I am impressed you are still in the leagues, whatever the age group! Well done!
And congrats on the go ahead!!
I’m not a young athlete - but here’s my input nevertheless - LOL! Just a heads up - if you do any backward running in your sport - work on that. I did some training with a soccer trainer as I was getting back into things and hadn’t bothered to try running backward and was amazed that it hurt. So I started working backward running into my exercise plan. Don’t recall exactly when I did this in my healing process - it’s probably in my blog. But it’s just another thing to test out and work on. For me once I could do all my exercises and HIIT classes with no pain I got back to playing in the youngest soccer league I play in (40+). I transitioned into playing soccer by starting with the oldest league (55+), then when that was easy and with no pain I added the next oldest league (45+) and HIIT classes.
popouch, if you read my previous post from Week #12, you’ll notice that I could not do single-leg calf raise at the time. It happened all of a sudden, when, during a training session, I decided to give it a try. Worked like a charm and it brought me on a new level of rehab =)
Perseverance is the key, so keep up the job! And yes, mine was a complete rupture and surgery.
Roman, I am very surprised that you are able to do a calf raise on your bad leg! I am at 13 weeks and I can’t seem to do this at all. Did you have a complete rupture and surgery?
John
Thanks for your comments, cserpent and wsfost02.
I haven’t seen PT, but basically no limp this week - surprise. I don’t know how this happens, but sometimes something just changes and voila! I think I don’t even have this discomfort for the first couple of steps when getting up from bed in the morning.
But the bump is still there. A bit smaller, but still. I do massage it several times a day in addition to foam roller and stretching. I continue doing calf raises - more and more single-leg on the healing leg. It’s not the same as on the healthy leg, but it’s coming.
As to running, I am at two minds. I trust my doc, but then there is second opinion which says it’s OK to start running 3 months post-op that I don’t really want to disregard. I decided to give it a go and I do flat surface and treadmill slow-pace running, alternating with walking. Strictly until I feel any discomfort in the leg.
BTW, I noticed that the discomfort comes from above the ATR, i.e. around gastroc area.
Totally feel you on the BUMP on the back. I had surgery Oct 13, 2017. I am up to 30 minutes of running.jogging. I started with 3 times a week with 10 minutes each session and increased 5 minutes each week.
Hang in there! I have totally underestimated the recovery process for this entire process!
I would definitely see a PT person and I would do as your doctor says about not running. My doc didn’t even allow me to walk on an incline until the 6 month mark. So I was using the treadmill and elliptical on their flat setting. Regarding the limp - walk with shorter steps so that you can walk with a normal gait. There is plenty of other information on this site if you go looking for it.
Hi Barbara, at week 9/10 I was already able to do two-leg rowing. Perhaps, the fact that I started doing stretching and strengthening exercises with resistance bands, both active and passive, at home right after the splint was removed 6 weeks post-op, helped. That being said, when I came to see my doc 8 weeks post-op to be cleared for FWB, I already had almost full ROM back on the healing leg. I remember having slight discomfort at first, but only slight and not for long.
As to squats, I never head the go ahead from my doctor. His only recommendation was to not rush and don’t do anything through pain. I started with air squats, quickly progressing to 20kg barbell. 2 weeks after I could do 8-10 squats with 50kg barbell. I took great care not to push too hard and if I could not do full squat I went down on weight. And I also work with weights that don’t cause weight shifting to a healthy leg. You have to do your squats with correct stance.
[WORDPRESS HASHCASH] The poster sent us ‘0 which is not a hashcash value.
And advocate for yourself regarding your PT person. I made a point to emphasize I wanted someone who deals with athletes (I’m with Kaiser) and that changed their tune when they were setting up my first PT session. I wanted to get back to playing soccer so I wanted someone who would work with me to get my maximum flexibility/strength/… back. I’m certainly no soccer star - but I do play 3-4x per week when I’m healthy. And ignore the “no exercise” stance. As long as you are NWB (assuming that’s the point you’re at in your recovery) on your ATR foot you can do any exercise. I didn’t even ask my doc about my first round of exercises. I only asked him about the bike when I found out how hard it is to pedal with only one foot! Just resting the surgery foot on the other pedal helped tremendously. He did insist on the recumbent bike, which was fine since I prefer that exercise bike anyway - easier on my butt - LOL! And look up 1-footed exercise videos on YouTube - there are a LOT of them 
I started doing one that is about 20 minutes during week 2 at home I could do most and keep my NWB leg elevated or level which was my d
Thx Cserpent. That is a lot of exercise at 6 week. My problem is that Doctor has referred me to the physio’s assessment and the one I’ve seen so far is just taking a very generic stance of ‘no exercise for the next two months’ - without even checking my leg. He was just a general physiotherapist at the hospital who now has referred me to another one - which I am seeing in two weeks. I guess I’ll just have to wait and continue the single leg rowing until then.
Hi bdelputte - I actually started going to the gym at 4 weeks. I had to do non-weight bearing exercises including rowing with only one foot. I exercised on quite a few machines where I could just use one foot. I did a lot of weights either sitting on the floor or on a bench. My doc did give me permission to rest my surgery foot on the bike pedal (recumbent) while I pedaled with the other. At 6 weeks I could put weight on my foot but there was not enough flexibility to be able to row with both feet yet. At that point I could also use the treadmill (no incline).. Once the incision is healed you can also swim. Until my leg got stronger and more flexible I did a lot of swimming in order to get a more aerobic workout for both legs. Check with your doc about what you can and can’t do.
Hi Roman, I read that you went to the gym at 9 weeks and started all kind of exercises- including rowing. Did you do single leg rowing or just used both legs? What about squats - did you just go ahead and do them?
Were you able to do one-leg raise before you were cleared to run at week 15?
[WORDPRESS HASHCASH] The poster sent us ‘0 which is not a hashcash value.
Here’s my achillesblog page Roman:
Thanks, cserpent & emupilot.
I think my doc is just trying to prevent me from going too hard into rehab. I will stick to the advice, for now =) Especially given that I see improvements daily, as I am working on stretching and coming downstairs. So far so good. Thanks for the compression sock tip, emupilot. Will try it.
P.S. cserpent, I’m being forwarded to a non-achilles blog web-site and can’t read your story. I s there any direct link? thanks.
I’m almost 8 months out and still have a little bit of swelling. I recommend wearing a compression sock - that does a great job controlling the swelling all day.
I read back through my blog and I got permission to do 10 minutes of light jogging at week 15 once I transitioned out of my heel lifts. By week 18 I was done with heel lifts and could then jog 1/4 mile - slowly - no cutting, flat ground only. At the 6 month mark I got permission to “do anything”. Until that point I was not allowed to go up/down any hills. When I asked my doc about more aggressive rehab he said he wanted to make sure I was fully healed and strong so that I could go back to playing soccer with no problems. And since I’m back to doing everything I did his plan worked for me.
I still had some swelling at week 14 - but only if I was upright for many hours.
Feel free to read through my blog to see the path I took to get back to doing everything I used to do.
Thanks, emupilot. I don’t think I am pushing it too hard, controlling where and how I step. Hey, that’s why I want to know more about “markers” - not only to progress, but to take it easier at times.
It sounds like you are progressing quickly, but don’t try to be a hero at this stage - make sure you heal right the first time. You might ask your doctor when you can begin riding a bike, as that is a relatively Achilles friendly form of exercise.
