3 Month Update
It’s been a while since my last update - I suppose I’ve been busy - spending more of my rehab actually doing things vs. writing about how I feel, which is good. I’m about 13.5 weeks right now, and since I last wrote I’ve done a bunch.
One of the big highlights was an awesome week long trip to Miami/the Keys with my wife. While I was there I:
- Walked a lot, some with a boot, but mostly without. The walking and the heat/humidity caused a ton of swelling, so I did plenty of icing every night. The worst swelling was by far the first day, but that included a red eye flight and then a full day out and about. As the week went on the swelling became less of an issue.
- Swam a lot at the pool, and a little in the ocean (snorkeling). Definitely good exercise for early rehab.
- Went kayaking in the everglades where we saw wild alligators and crocodiles - really fun, and another good way to get exercise without using my feet.
- Did my daily exercises twice a day: theraband, balance exercises (lunge pose with variations, right foot in front of left with variations) , seated calf raises, rolling out my calf on a foam roller, gentle two leg standing calf stretch, towel stretch.
Since that trip (3 weeks ago), I’ve added the following exercises:
- One leg leaning forward (against wall for safety).
- Balance on left leg and slide my right leg (good one) around on the floor on a towel.
- Balance with right foot forward fully (previously was kind of next to left foot).
- Working on moving up and down steps normally (just using phonebook for now).
- Most recently (last week), 2 foot standing heel raises - using a table for support, going up 25%left/75%right, down 50%. After about 12 of these I’m done.
- Lots of exercise bike and upper body weight lifting. Still leading with my midfoot on my left, but moving towards the ball of my foot.
My physical therapy situation is pretty good now - I’ve decided to go to the VA once per week, and the local PT once per week. The guy at the VA isn’t ideal, but he is a former PT for a CBA team (level below NBA prior to the NBA d-league) and seems to generally know his stuff - he’s had me doing mostly heal raises, but also some balance board stuff. My other PT focuses more on creative balance exercises and improving gait, and also does some massage to improve blood flow. In a perfect world I’d probably go to her twice a week, but going once there and once to the VA gives me two different perspectives, which certainly isn’t a bad thing.
I also bought a new mountain bike a week ago, and have even ridden it around a couple of times, leading mostly with my heal. There are a lot of mellow trails that I’m going to be riding this coming week once things dry out- just being careful not to hit anything technical.
I still have swelling, and my range of motion isn’t quite there, but it’s getting better. Walking is still tough to do normally. When I take smaller steps it’s fine, but normal steps are tough to get full extension. I think it’s a combination of lack of ROM, balance, and lack of push off strength. Getting a little better each day, but this is a little bit of a frustrating phase, as I’m getting really anxious for things to move faster, yet I’m just not there yet.
Sounds like you are doing well. I am a few weeks behind you (about 10-1/2 weeks post op right now) but the PT exercises you described 3 weeks earlier are very similar to what I am doing now at the same point. I am in two shoes in the house and still using boot when going out. Every day seems to be getting better and stronger. I plan to be out of boot for the most part by week 12 according to PT. It seems like you are on target with a good recovery so far. Thanks for keeping us updated on your progress.
May 10th, 2015 at 9:27 pmAs usual thanks for the great post! I’m about 2 weeks behind your recovery and we are at the same pace. I started walking and having the same issues, my walk is still to slow and with limp, but improving from the first day I took my first step. I only do PT once a week due to financials, but every time I go I feel great and I can see the improvement. We are getting there my fellow ATR friend
keep up the hard work!
May 11th, 2015 at 2:00 pmHey Skelonas,
May 12th, 2015 at 10:25 amGood to hear things are healing up nicely. I’m at 19 weeks and I, like you, also experienced swelling through the 13 - 14 week period. I have noticed the last couple of weeks that the swelling has gone down, my range of motion has continued to improve, and I have noticed marked improvement in my gait in the last 3 to 4 weeks as well. I had my final Dr appointment last Friday and all looked well and he told me I didn’t have to come back unless I had an issue. He instructed me not to start impact-type movements (jogging, running, etc.) until around June-July (6 months). My particular case is different (more conservative) than most in that’s it critical that I don’t re-injure myself due to a unique anatomy in my foot/ankle region. Anyways…hope things continue to get better.
Glad to hear you’re doing so well. You will be amazed at how much things will improve as you gain calf strength back…lack of push off will be a thing of the past..you can really start working that muscle at 16 weeks which is just around the corner for you….highly recommend a eccentric heel drop program if you haven’t started one. I started mine at around 13 - 14 weeks…You are in the plateau stage…hand in there, with this injury things NEVER move fast.
May 13th, 2015 at 11:47 pmHi Skelonas, have you tried a compression socks?I am using compression socks since i started 2 shoes at week 6 and i don’t have any issue with swelling. Today week 8 and 2 days i walked, stretched and exercise without the compression socks and Wow! At the end of the day i have a swollen ankle..:(
May 15th, 2015 at 7:20 amGood Luck and Happy Healing to all..
Thanks for all the positive encouragement everyone! Things have been rather busy for me so I haven’t had time to respond, but I do appreciate everyone’s well wishes and encouragement.
May 31st, 2015 at 5:55 pm