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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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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