As you probably know, it DOES help a great deal to hear from someone who's BTDT - especially when things seem pretty parallel!
Relieved and relaxing!
Jane - glad to see you're progressing but just a note of caution about running. You might be suprised how much power you need to have back in the leg before you get a good push off. When I first started, it wasn't much more than a flat footed shuffle or speed limp and I'm actually doubtful if it did any good to try. Now that I've got some power back I can run / jog reasonably normally but I'd say just be careful and don't rush. Literally don't run before you can walk at top speed.
I will certainly take your advice and like you say wait until there is more power in the leg. It still feels quite flat-footed when I try and jog a few steps so will just concentrate on building up muscle. I am chomping at the bit mind!!
Last week in the pool I concentrated on single heel raises and "running" in the pool.. really feels good and I recommend the pool to any one when they are able to safely negotiate the wet floors..really loosens up the stiffness too..a couple of weeks after coming out of plaster I started going to the pool (leaving my crutch at the side!) and CAREFULLY shuffling down the steps into the water.. just used to practice trying to walk by holding on the side whilst walking and it felt great..also gentle bicycle kicks in the water whilst holding onto the side..
take care everyone
have you done any jumping, hopping or even bounding on a trampette yet? Its that ability to spring off the toes that's important for a good running action but I would not recommend that until your physio clears you to do so.
Couple of other random thoughts: For anyone doing heel raises and lowering over a step (eccentric stretch) were you told to make the lowering phase really slow? I used to do this over about 3 seconds but was told to make it even slower - 5 to 8 secs and it really helps stretch the leg out this way.
thought 2: I've been told to stop wearing running shoes as much and get some flatter shoes to 'challenge' my ankle some more. Not for exercise, just for general day to day walking about. Have taken this advice and am starting to feel some negelected muscles getting extra work so thats a good thing. Barefoot is even better but I cant do that at work.
I am doing the heel raises but was'nt told anything about the slow lowering. It feels ok to do that and maybe I might throw in a few as I do vary the height I lift to anyway. I dont get any pain or feeling in the achilles area - just the calf where it is being worked. (nice to feel its all connected and pulling the calf though)
As for ditching the trainers, I have been walking in flat sandal type shoes since I came out of the boot and only wear trainers when I go somewhere that involves a bit of walking as the slight heel raise helps - as you know. I always tried to maintain as much stretch as possible and also found sandals quite comfy anyway.
I am at wk16 and it is still very tight. My walking has improved a lot though and is about 98% normal speed but with a slight limp. When do you or any one else past this stage think that it will loosen a bit more and when did you loose your limp???
Don't think I lost my limp until between month 5 and 6 and it was still very tight at week 16 but all of a sudden over a week or so it seemed to really loosen up so don't worry I am sure it will come.
I have not bounced on any trampets lately but in the pool I spend ages "running" in the water concentrating on "toeing" off and pushing off with my bad leg and this seems to have helped quite a bit.
Regarding the slow downward action with heel raises..yes, I have been doing this since I read something on the internet about a Swedish study of athletes with achilles injuries!! Apparently they all did this kind of eccentric exercise (lowering heel on step) and it was found to be successful in their recovery ( think a lot of them had tendonitis).Apparently it elongates the tendon in a different way which adds strength but PLEASE DON'T quote me on it!!! I am probably talking rubbish!
Take care all
Mark - it took me months to get rid of my limp, maybe 7 months? When I'm tired or a bit stiff I still limp a bit but its probably psychological rather than physical.
Jane - not sure exactly what stretching effect the slow lowering has but I know that it works. Part of it is teaching the muscle to relax in a controlled manner to allow it to lengthen when it needs to.
Last edited by Jomoj; 14-08-2008 at 06:40 AM.
Slow control, when elevating and lowering on a heel raise shows strength in the lower leg. Pure and simple! My single heel raises are perfect now and similar to other leg.
That's great that you can do single heel raises with the same strength as other leg..I can manage feeble ones but can't raise up much above halfway really..
Been getting a bit of soreness the last few days so have eased off gym a little..as usual the soreness is right in the gap on the inside of my ankle just near the bone and sometimes it comes on like a nerve pain then goes quickly too. I always assume it is all just part of the healing.
I'm currently almost 9weeks. Went to surgeon yesterday ans all going well apparently. He did some feeling around, Thompson test etc etc and feels happy that tendon has rejoined. I had one wedge taken out of boot so now I have four left. (Its amazing how much more comfortable it feels with just one wedge taken out) Every week I need to take one out until I'm flat. (13 weeks altogether) Nothing else to report really. Returned my crutches for good. Walking around fine, my heal gets sore at night thats all. He started telling me in six months if I don't have enough power I will need to go back and have an operation (something about the big toe tendon and reattaching it ?????) I kind of didn't listed becasue I was shocked. He said he is confident it will heal fine but we need to keep that in mind! So I left not happy or not disappointed???? I guess time will tell.
Hope everyone is travelling along nicley.