Your routine is fine to me. Keeping leg warm is a must in the winter. Rotations and massage fine.
Just don't go on the balls of your feet
Sounds sensible mate - The only problem my pub is next door to my house, So i have no choice but to walk Ha Ha.
I did think about going on the balls of my feet and quickly changed my mind, Even though i had crutches for support, the thought of it just went through me. Still having nighmares thinking about it now. cheers
I wonder if anybody remembers me, I doubt, and I don't blame you! I last posted a day before my holiday last October when I went to Florida and was worried how I'd cope with only being 6 weeks out of plaster, well, I got on ok, limped a bit but I managed the two weeks of being on my feet.
The reason for my return may you ask? It's been a full year since rupture and although I still have problems now and again when I start walking barefoot, I'm doing fine, I've even returned to playing football which felt truly fantastic. My tendon area is still quite thickened, I assume I'm now stuck with that, I often find myself checking out blokes achilles areas to see if they've done the deed
I'm off to Alcudia in a couple of weeks and fortunately I'm not experiencing the same sort of anxiety I did last time round.
I have a lot of reading to do here as I've not been on here for a long time!
Brief potted history - complete ATR in august 2007 while playing 5-a-side footy. 3 months in casts NWB then 3 weeks PWB in normal shoes with orthotic then FWB. Private and NHS physio for 4 months then weekly sessions with a physio assistant in the gym. Discharged at 12 months.
Activity wise - static cycling about 5 months, on the road at 6 months, running 8 months, kitesurfing at 13 months. This is roughly what I remember, going back through the forum would give me a more accurate record.
So, I'm about 20 months post ATR and feeling pretty good really. I cycle to work most days, I'm back kitesurfing (my real love) without any fear and this week I ran my first road race for 2 years : 6 miles in 48 minutes, which was my mini-milestone as mentioned above.
My healed tendon looks and feels like the other one apart from a small diagonal ridge where the tear was just above the heel. Higher up it's a bit thicker and harder than the good one and my calf muscle is still a bit smaller. Functionally it's fine but I am still and always will be careful about what I do - no sprinting or sudden leaping if I can avoid it. No more football, squash or anything like that. I can live without those. Always warm up and down before exercise.
Mentally I think I'm still scarred a bit, still very sensitive to any twinges or stiffness and I think this 'keeps me on my toes' to keep up with my stretches and raises.
That's about it really, not sure I have a message apart from stick at it, don't rush, be diligent with your physio programme, don't drink and use crutches, etc. Actually a few messages there! Its interesting to read the posts of recent ATRers and see the recurring theme of "how soon will I be doing XYZ?" and remember the impatience I felt at first. It is so, so important to get over that and get into a different mindset about time. By the time 12 months came around I was thinking about getting back on a surfboard but wasn't quite sure I was ready so was just able to say "well I've waited a year, another month isn't going to kill me." and it didn't. Sermon over.
Happy to drop back in a week or so if anyone has any Qs I might be able to help with, then I think I'll probably jog off permanently.
Last edited by Jomoj; 13-06-2009 at 08:04 AM.
Chief here... one of the new clan to the forum....
All interesting points by you... if you go back over my posts youll have a fair idea of my condition. this sunday puts me into week 5 of wearing my donjoy boot
its quite cumbersombe...
lots of musle wastage too. my football career is finished iv come to terms with that slowly and against my will i mite add plus my family comes first so i have to be true to myself.
i took up golf competitively about 5 months ago but one of my other passions is mountain biking..........
do you think i need the same mindset with this as iv taken with the football or would i manage to get back on my bike in the near future...
SE7EN- we have not forgot you! Glad you are better. Write your LEGEND post on the thread. You are required to do it!!!! lol
Joe- great to hear from you. Running again? Excellent! I can run easily now as well...but I choose when and where. You, Marky and me can't emphasise the point you raised. You have to adopt a MINDSET with this injury. Not for 2 months, 5 or or 10. All the way through and even after 12 months. I cranked up the weights on the seated leg raise post 12 to work my calf back to full size. Again it took another 3 months but slowly i got there.
Chief- the atrophy of the calf muscle happens so quickly but the rest of the foot also has weakness. The Flexor Hallucis Longus which runs along your foot is not used as well. This flexes big toe. After boot/cast my toes were pointing up and i was walking on my heel. You have to regain the down claw to walk properly. Other ligaments and tendons are also weakened, so it's a whole rehab for the the foot.
I have a 12 yr old ORANGE mountain bike (priceless) Cost a £1000. I can mountain bike fine.
Nice bike...There built for a pounding those fellas...
Iv a Trek 6600 its nice but it wont be in action for a bit id say...
Ya my toes are a little stiff in the mornings but i keep them active enough in the boot so it might be helping a bit
One thing that i find great for the skin issue on the sole of the foot this wont apply to people in a cast but people in the air cast or donjoy it will is a moisturising cream called Newtons Foot Therapy-anti bacterial Cracked Heel Repair Cream. its brilliant follow the instructions on the tube and you wont go wrong... use it on the whole foot not just the heel................. I think Boots or Superdrug do it.....
Good to see all the old timers making a return... inspiriation to us all...!!
OneP-I use ultra-sound everynight for at least an hour and massage up the ankle with both hands as instructed by my physio.
Also as part of the on-going rehab I have taken a leaf out of a legend Mark and and adjusted my 'Breg Boot to just past 90 degrees so that It stretches the tendon futher when walking.. if it worked for mark-i'm giving it a go!!
Good luck with the aircast-i wasn't quick enough!!
btw, what week you at?
Hi Chief - I'm also a mountain biker (and Orange Sub5 rider!) and have been back biking since the injury without any issues. I just ride XC, nothing too stressing but I did stick to road riding until I was confident stomping on the pedals. One of the things that kept me sane in the early days was a turbo trainer, I used to set the bike on it and spin for up to an hour just to build up a sweat and get some aerobic exercise. Boring as hell but you can do it in front of the laptop and watch some films.
The difference between biking and sports like football is that you are not dealing with such sudden changes of direction and operating in a slightly more predictable environment. Obviously there's risks but I took the decision to pack in the football (actually I think it packed me in) and focus on the things that mattered most. Going back to kitesurfing was pretty nerve wracking, I really thought that if I had a RR then I'd have to pack it in permanently and it took me several sessions over a few months to build my confidence back up.