Here I am 8 weeks later. I thought I would be up and running. Well not really.
I’m in some intensive physiotherapy, really trying to work Zipperfoot and get it moving. The excitement and anticipation of the physiotherapy has worn off, it is now pure gruelling work.
My tri-daily workout consists of Ankle Isometric Exercises and this week’s new edition Knee and Hamstring strengthening. Realistically we are starting from scratch, basically in both legs.
My right leg was totally inactive, while my left leg took the brunt of all the exertion over the last 8 weeks. Unfortunately it still did not receive enough strengthening activities over the last while, so it too has fallen victim to muscle and strength loss.
The Routine: Range of Motion for Ankle
Dorsiflexion Exercises: this consists of having a pillow rolled between both feet, one foot on top of the other to create some resistance (Injured foot on top position) and squeeze together. Hold in this position for 10 seconds, and then relax. 10 Repeats. (3 times a day).
This should mimic some downward pressure on the bottom of the injured foot; yes it’s on a comfy pillow- Thank God!
Plantarflexion Exercises: with a rolled pillow against a wall, press ball of foot into pillow. Hold in this position for 10 seconds, and then relax. 10 Repeats. (3 times a day).
Eversion Exercises: with a rolled pillow against a wall, press outer part of foot gently into pillow and hold for 10 seconds, and then relax. 10 Repeats. (3 times a day).
Inversion Exercises: with rolled pillow between feet press inner borders of feet into pillow. Hold in this position for 10 seconds, and then relax. 10 Repeats. (3 times a day).
I also do a hamstring stretch for both legs, with a hold of 10 seconds, for 10 times on each leg. I do this as often as I can during the day.
I’ve been doing this routine for a full week with icing in between the sessions. The foot tends to swell quite a bit if I’ve worked it a bit hard. I’ve got a few degrees of voluntary motion in my right ankle now. I know there is a light at the end of the tunnel; I just wish I could speed up the train a little….
The top of my foot where the scar resides is still extremely sensitive and tingly to the touch. We do heat and electro therapy prior to Jake (the physiotherapist) doing a very aggressive massage on Zipperfoot to get the tissue stimulated. Usually I have purple spots in certain areas of my foot afterwards, likely bruising of the tissue from exertion. He works my dorsiflexed big toe behind a little towel. I can’t look at him bending my toe back and forth (even ever so gently). The sweat that pours out of me is indicative of the “mental” workout I’m getting. He knows how far he can push me, and then pushes a bit farther than that just for good measure.
The good part is that I have transitioned clumsily to a cane, so I have less dependency on my crutches. I still wear the Aircast everywhere. I don’t think that is going anywhere anytime soon!
Coming soon…Vastus Medialis Oblique therapy and the dreaded Wall Squats. Time to rehab those Quads !
Yikes! I am still in my aircast too, but for the most part I have given up my crutches. I still don't feel safe walking too far, but around the house is no big deal.
ReplyDeleteI'm also working on ankle and leg stuff right now. Sounds like we are doing a lot of the same exercises. Yesterday the physical therapist bent my toe a little bit and it was painful! But that's where I was cut (right where the big toe meets the foot) and where the sutures are.
anyway, good luck! I keep checking in because it is nice to know that someone is going through the same thing as you.