Archive for the 'Two Shoes' Category

May 22 2013

13 Weeks and starting to feel semi-normal again

Published by trin74 under Two Shoes

13 weeks tomorrow - and I actually am starting to feel normal again (I know - don’t get ahead of myself, remain cautious etc!). But, I have gotten to the point where I am walking normally with push through, I can walk downstairs normally in both shoes and bare feet (I always make sure the whole foot is safely on the step still), my ROM is almost 100%, and the tightness in the dorsiflex position has decreased heaps. People who don’t know about my ATR can’t tell. It feels great. I know I have a long way to go - and everything is incremental - but it’s great to stand up from my chair at work to go get something without having to stretch first just to walk semi normally. On the weekend I was away in the countryside, and went on heaps of slow walks over uneven ground. Pulled up really well afterwards - and was really happy with how my Achilles coped with it seeing I am used to mainly walking on flat ground at the moment.

I had another physio appointment today - she was very happy that all the exercises she set last time I can do. My two legged heel raises are now executed with my heels right up, with slow lowering down on the bad leg. One leg heel raise is progressing - heel is just up slightly - but not pushing it as keeping it incremental. My new exercises (which I was already doing some of) is straight and bent leg stretches against the wall, keep working on the single heel raise, and on a step to do 10 repetitions (x3) of slight stretches with a small amount of load bearing with my heel over the edge (weight still on the other leg as well) for 2 seconds at a time. Have to be really careful NOT to put all the weight on my bad leg- just minimal for the moment.

Off to Edinburgh for the weekend. WHen it was booked ages ago I was so worried that I would have to walk around Edinburgh in my boot, and not be able to do much. It’s so great to be progressing so well. I think a positive attitude (and sticking to your exercises) are key! Wishing everyone well in their recovery! 1/4 of the way there now!!

3 responses so far

May 10 2013

11 Weeks, we have progress!

Published by trin74 under Two Shoes

Another physio appointment this morning. She was happy with what I was achieving on my “homework”, and also the fact that I had steadily added to the difficulty level. I’ve been set a new exercise to transfer my weight onto my ones (without lifting heel) on my bad leg only. My brain definitely did not let me do it with her. It’s like a connection has been lost, or that my brain is in protection mode. It was so strange… But something to work on. I was able to show her all my exercises in bare feet today which shows me how much progress I have made in the last 2 weeks since I saw her. I’ve also been given the challenge in attempting to walk down stairs normally rather than our easy way, which I can do pretty much in shoes, but not in bare feet.

The big difference this week has been with my stretching. Instead of doing the short, more intense (not that they are intense, but they can sometimes feel like it) stretches, I actually in the morning when I wake up and when I go to bed I just sit as I’m reading or whatever and lightly stretch for a period. Sometimes I just sit with my foot in my boot set at 10 degrees past neutral and very gently let it stretch. The physio was happy with me doing this. I only ever let it stretch until I feel a very gentle stretch, and that way my leg stays more relaxed and I get a much improved stretch. So it’s not a new sort of stretch, I just spend more time doing it more gently. Even prior to the injury I have always had to be a little more gentle with my stretching or my muscles tend to tense up and I get tighter. So this is what works for me. The physio said she could feel a massive difference from last time, tendon is much more pliable, and my calf is also much looser. So will keep up with this. I am now walking so much better, I have been taking out layers on my heel wedges, and I can actually bend my knees when standing in parallel. It just feels so much better, much less like there is a steel pole where my Achilles is. I feel so much more normal!!

Next physio is in a week and a half, so will work at the stairs and my weight transfer. Oh, and asked about ultrasound, but she said my Achilles is progressing so well that she wouldn’t recommend it for me at this point. That it’s best if I can heal through my exercises, and that there isn’t a lot of scar tissue to break up. But, if things change then we’ll use it.

4 responses so far

May 01 2013

10 week mark ROM

Published by trin74 under Two Shoes

Some pictures of my ROM for the 10 week mark (well, 9 weeks and 6 days). I have had most of the ROM for about 4 weeks now, just trying to work on the dorsiflexion. I am am starting to walk faster - but it does still feel (and is) very slow. When people see me after a break of a few days or more they say I am moving faster - I suppose it is easier for them to see it than me. Can balance on my toes now - with heels low, Only trying up to 10 seconds with rests, not feeling any pain. Still can’t do my dreaded knee bend exercise very well, but there is a small improvement I think. Have started balancing on a wobble board but holding on at present while I build up more strength. Was a bit slack when I was in London with my exercises - but was doing a lot of walking which I suppose made up for some of it. Almost can’t believe it has been 10 weeks already!

Comparing Leg size

Comparing Leg size

Plantarflexion - very similar to the good leg

Plantarflexion - very similar to the good leg

Dorsiflexion, this one I am struggling with

Dorsiflexion, this one I am struggling with

Pretty much the same as pre-injury

Pretty much the same as pre-injury

The same as pre-injury

The same as pre-injury


photo-11
photo-31

6 responses so far

Apr 27 2013

9 week mark

Published by trin74 under Two Shoes

Had another appointment with the physio on Friday. The level of intensity of the “massage” has definitely increased that’s for sure! She is still happy with my progress, except for my dorsiflexion, and moved me up to the blue theraband seeing as I was at the limit on the green. I had already progressed my balancing exercises past what she wanted, and was happy I could already do the next step. I have noticed since being in 2 shoes how quickly the muscle tone has recovered, and even she commented on how my leg looks like a leg again. (Rather than a twig). She is so happy with my daily regimen of exercise (as well as my set exercises, the core work, weights for upper body and exercise bike I have added in swimming and exercises in the pool) that she doesn’t want to see me for 2 weeks. Not sure if I’m totally happy with it, but as she said, I am doing her job for her.. Just have to slowly work at increasing my dorsiflexion, but know I can’t rush it. Have to go for London for work for 2 days early next week, will take the boot with me, but she says that unless I have to rush anywhere (won’t be taking public transport), she’d like me to try to stay 2 shoes. I’ll see how I feel Monday morning.. Meanwhile the past week of being two shoes has been great, but definitely slower!! Although I have managed to start driving again, emergency stop tested beforehand!! Trying to limit how much I do, but great for getting to and from work. ¬†And now the sun is shining, so might make the most of it!!

13 responses so far