Jun 27 2014

4.5 months - steady improvement

Published by smick at 4:07 pm under Uncategorized

It’s week 18 for me and I met with my surgeon two days ago. He said that I don’t have to come back, unless I feel the need to, which is encouraging! Also said he thought I was ahead of schedule, which is to get to doing sets of single leg calf raises by 6 months. Until then, he still doesn’t want me jogging or trying to return to sports.

In terms of calf strength, which at this point is the main issue, I’m almost at the point of doing single leg calf raises. I’ve been able to do a couple, pathetic 1/3 to 1/2 height raises for the last couple weeks, but the full movement is still not possible even once. That first bit of strength comes back much faster.

The good news is that with even a very slight, fingertips on a counter level of pressure, I can do a single leg calf raise. So I’m very close. Most of my “double” leg calf raises are now done with my good foot resting lightly on its toes, so probably 90% or so of my body weight on the bad foot. It’s only the top part of the range that is difficult to finish and I’m focused on that part of the motion as the bottom third is pretty strong. I am concentrating on a slow, eccentric lowering on the descent as well.

Otherwise, the injury is really starting to fade into the background for the most part. I am still stiff in the morning, or if I am sitting for more than an hour, but it goes away. I don’t have much swelling or achiness anymore and what pain I get is more in the muscle, though the tendon and ankle can throb a bit at night if I have a busy day.

I’m trying to walk 1.5-2 miles 5 days a week, usually at lunch time. Also been doing some biking on the weekends, typically just 7-8 miles as I ease back into it. Other than that, I’ve got a half dozen or so exercises from my PT that I rotate through, but probably do them 2-3 times a week at max.

The only odd thing is that some days I’m feeling stronger than others and walking faster, but I can walk 2 miles at a fast past (15 minute miles) without losing strength most days. Once the calf is exhausted though, at the end of a day, I do get a little limp unless I purposely walk slower. I have noticed I’m no longer tagging along and walking slower than people and everyone seems to think I’m back to normal!

Hopefully my next post will be about getting clear for jogging and sports!

3 Responses to “4.5 months - steady improvement”

  1. davidkon 27 Jun 2014 at 4:49 pm

    This is all really good news, Smick! The fact that the injury is fading into the background is a strong sign that life is getting back to (near-)normal now, which is the ultimate goal, right? I’ve just started biking again (week 15) and have really enjoyed that. Like you, I think my next big milestone will be to get clearance for sports again–but that’s still a few months away, I think. -David

  2. sportion 28 Jun 2014 at 10:31 am

    Hi guys - haven’t been on the site in a while. Sounding good smick - it is nice to be able to enjoy the summer by walking and biking. The up and down swings in strength are confounding to me as well. For what its worth, my PT has encouraged me to only do concentrated strengthening exercises i.e. intense calf raises, and other various sets on one day and then take two days off while just walking, biking etc. This has really helped on that front. Take care! -rob

  3. gocanes123on 28 Jun 2014 at 5:11 pm

    Great update smick and congrats on the progress! My post 3 month checkup is coming up and the doctor may clear me to try something called the power of twos, a 2 minute jog, 10 min walk, then increase each by 2 min intervals per my PTs guidance. I think the best rehab for me has been trying to walk at least a mile a day as you have.

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