I think I've gotten through that foot flare up that started about a month ago! I went on a nice 5 mile hike yesterday. I was very mindful of my footing, making sure not to pronate inward. Every morning upon wakening, that first step on the ground is clear that the foot doesn't feel as normal as the other, but it's a good indicator that it wasn't worse off after the hike. I am 2.5 months into my foot tendon rehab plan. The last 2 weeks being loaded single leg calf raises and heavier single leg seated calf raises. I wear a backpack filled with 30 pounds, then hold another 7 pounds in my hand for the standing calf raises. I have a bunch of smaller hand weights so I can combine all sorts of weights to gradually increase the load. Seated calf raises - I use my cheap-o gym rack which has a leg extension machine, and just scoot far to the edge of the bench so the extension is right on top of my knee. It works pretty well! I've also decided to add more foot strengthening work in:
It is pretty clear the foot is still weaker than the other, so hopefully these will be a good addition. Two more weeks and I can reintroduce SKIPPING!!! In wrist news, I finally am able to take off my WristWidget! After one year of wearing it, my weight bearing numbers are equal with and without the WW on. That is an indicator of healing. However, I'm not totally done. I have new exercises added such as dynamic loading shoulder work. I am not pain free, but I've managed to get out on a bike (pavement only). Kind of testing what distance is OK on the arm/wrist. Technically I'm not cleared to bike until I can plank for 2 minutes on my hands, but I'm getting there. Knee really wants to hike and bike. I think it feels better when it can do more. Right now it's a bit annoyed. Maybe from all the deep squatting from yard work and the foot not moving normal. One year ago was my 800th recovery day. I did a big steep hike that I had not done in years and the next day I danced for 3 hours at a reggae show. I can't say I can do that right now. It almost feels like I went backwards a bit. I kind of did, given all the injury setbacks. However, in the past year I did have some pretty big milestones which I will list as a reminder to myself:
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Almost 2 months into my posterior tibial tendonitis rehab, I had my first flare up. It wasn't from the rehab exercises; it was from me doing something I should not have. I was out on a my daily walk last week and I sprinted nearly a block to say hi to a friend who was pulling into her driveway. I wanted to catch her outside, rather than known on her door. I guess I was desparate for a little conversation! That created a very swollen tender painful spot on my inner arch. Then a few days later, I went on a short hike with the husband and the trail ended up being quite covered in snow and lead to some post-holing. My tendon was very unhappy about that. I was ready to rip off my shoe and throw it. I turned around and was able to hike out at least, but it really hasn't settled down from those two cases. Even regular walking irritates it right now.
Today I am starting the 3rd month of foot tendon rehab. The plan is to do single leg calf raises - seated and standing - but now I'm going to do progressive loading. I'm assuming my foot needs to be much more calm before I start my first day. I found a great article on tendonitis and tendinopathies by Dr. Howard Luks and how avoiding training errors in runners helps with injury prevention. Tendon issues are the most common injuries in runners. It has a lot to do with load management. The 4 stages of tendinopathy: Onset through the healing Once you have developed an overuse tendon injury or tendinopathy, your tendon will go through a predictable process towards resolution. It’s important to understand this process because it will help explain why it takes so long to recover from some common overuse tendon injuries.
This was very educational and comforting to know that the tendon rehab goes through a predictable process! Bummer to hear it can take 9-12 months in total, and pain can last 7 months. I believe I am out of the first phase, but I also feel like I may have set it off again, or maybe this is part of the trial and error portion of phase two? I think I am about to enter phase three because we will be adding load on this next phase. Approaching almost 3 weeks of social distancing. Thankfully outdoor recreation is still allowed, and it's easy to not see any other people when I go out. I've been on 8 ski tours so far! Not sure how long skiing - specifically low angle trails/roads; skiing in the upper elevations will still be there a while - will last for April, but I will soak up every last tour I can.
I'm still rehabbing the foot. In about 10 days, I will begin phase 3 of the foot plan which is loading up the single leg calf moves progressively. This is going to be tricky now that we are at home with no gym access. Back when my calf raises were at their best (July 2019), I was standing calf raising 160 pounds and seated calf raising 230 pounds (single leg). Not going to be able to get that high at home! But I will do the best I can with my little cheap-o weight bench and hand weights. When I go skiing, I feel like my ACL leg is actually pretty strong. It doesn't shake, I don't favor the other side. Sliding around on snow, climbing up a hill on skins, scooting down easy roads, even skate skiing down easy roads, is really is giving my leg a confidence boost. I cannot wait to get a real Biodex reading one day! I am dying to know what my numbers are after working so hard for a couple years, really on my own with remote guidance every few months. I will need to know these numbers before going into plyometrics. I really want to be able to mountain bike this year. But first I need to be able to do 2 minute planks on my hands (end recovery goal). But to do that I need to get good at forearm planks to build up the shoulders. In order to do that, I have to have totally pain free range of motion in my wrist/neck/shoulder rehab during my stretches. That is where I am stuck. I have good ROM, but it's not pain free or equal to the other side. If I to try to load it up (aka do a plank) it will backfire and take weeks to undo the tightness I've created. I know because I had to do this a few times already. So I keep doing my daily stretches, adding in new one when I find them. It's just taking a long time. Skiing while using poles probably does not help the situation, but skiing will be over in the near future. |
AuthorA 45 year old active female who tore her ACL in January 2017 (at the age of 40). Reconstructive surgery in February 2017 with bone-patellar tendon-bone autograft. Archives
November 2022
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