Wayne’s Achilles Blog

Well despite my ortho surgeon’s advice to keep wearing the boot over the next three weeks until my next follow up appointment, I made an executive decision to ditch Mr. Boot for my matching pair of Brooks Adrenaline running shoes. The awkwardness of limping around in my boot was very tiring and was beginning to wear out my “good” hip and knees. However, I still need to work on re-learning the mechanics of walking. So I will remain vigilant in sticking to my PT appointments and doing my home exercises.

I’m getting use to wearing the compression socks, too.  OMG getting into and out of these socks is quite a site.  I have no clue as to how women can deal with wearing stockings and panty hose on a daily basis!  But so far the socks seem to be doing its job in keeping the swelling down.

I mentioned in my previous blog that my physical therapist revised my exercise routine.  She added one new exercise and modified 3 others:

1.  Balance. Attempt to balance on affected leg, eyes open. Practice balance for 1 minute, repeat 6 times.  If too difficult, modify by placing unaffected leg in front of affected leg — heel to toe — like taking a DUI test.  Not that I experienced any of this first hand!

2.  Gastroc Stretch. Stand with affected foot back, leg straight, forward leg bent. Keeping heel on floor, lift big toe up a little bit so that midshift of body weight is to the outside of the foot, lean into wall until stretch is felt in calf.  Hold for 20-30 seconds. Repeat 3 times per set. Do 1 set per session. Do 3 sessions per day.

3.  Soleus Stretch. Stand with affected foot back, both knees bent. Keeping heel on floor, lift big toe up a little bit so that midshift of body weight is to the outside of the foot, lean into wall (or sitting motion) until stretch is felt in calf.  Hold for 20-30 seconds. Repeat 3 times per set. Do 1 set per session. Do 3 sessions per day.

4.  Heel Raise: Bilateral (Standing). Rise on balls of feet. Lower heels slowly over a 6 second count. Repeat 20 times per set. Do 3 sets per session. Do 1 session per day.