Lots of updates today, but first let me add my 12th step of recovery as I have reached my 1200 day! (Day 1300 will be over Labor Day weekend.)
The last 100 days were better than the 100 days before that thankfully. I have made some progress on my calf strength, currently doing single leg calf raises with a 50 pound backpack on. 4 sets, 8 reps. This will continue to progress and will stay in my rehab plan from now on. I also do nightly foot and arch strengthening moves. The foot can tolerate hiking a bit more. For my birthday we did a 5+ mile hike 1200 vert to see some waterfalls. I was sure I couldn't make it that far with elevation, but I did it! Biked a couple miles to and from the trailhead too. The lateral hip pain took about 6 weeks in all to resolve, with 2 of those weeks being acutely painful. I managed it by myself, reading stuff online, doing low-level glute activation stuff a few ties a day, trying to not cross my legs during the day, staying off the hip (no side lying or prolonged sitting), and what pieces of my ACL rehab I could still do. I told myself to just keep doing something (3 of those days I could do very little). I had to modify things for about 2 weeks before I could resume like normal. Now to the goals! Physio asked me what I want to do this summer. I said return to running and also resume backpacking. My husband and I can do this together and it's a great way to get away from crowds this year, plus we have a long list of places to see! So here is the plan he has for me. Basically hike 2x a week, run and lift 2x a week, and walk 3x a week (I'm sure one could be a bike). The weekend hike will be the day I work up my mileage over the summer. Adding in the midweek hike will hopefully get my foot accustomed to hiking demands, and avoiding the once a week spike in activity. Now the foot and hip just have get with the program! Physio was not too concerned with the hip and foot, we'll just manage it as we go along, and hopefully resilience will improve.
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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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