Exercise Chart
I’ve gathered up a number of exercises from my time so far at PT. I’m only going once a week now, so I do most of the work at home and in the gym. I made up a simple chart to keep the exercises organized and so I remember to do them all, as well as to track my progress. Here is a link to the Exercise Chart. Here is a link to a pdf version, in case you don’t have Excel.
I do the exercises listed in blue every day, mainly ROM, stretching, and balance. The other exercises I do every other day. About 80% of the exercises are straight from PT. I’ve added a few additional that I feel comfortable with just for a bit of variety. I also try to include some cardio work, either biking, elliptical, or treadmill, during my workouts and I do some simple pool workouts about every other day. Feel free to copy and adjust the chart accordingly to fit your recovery. Also, let me know if you have any questions about any of the exercises.
Tom - I’ve also created a link from http://achillesblog.com/physical-therapy/ to the Exercise Chart page.
Sorry for the newbie question, but what does ROM stand for?
90day - No need to apologize. That question gets asked often. ROM = Range of Motion.
Thank you for your Exercise Summary. I’m wanting to know how long after surgery did you commence this training summary? When did you commence hydro exercises, stationary bike, eliptical etc?
Well, this needs to be printed and trown from airplanes over main cities.