1. Community
  2. Injury and accidents
  3. Tendon Problems

End of week 1 in boot and 5 weeks post injury

Posted , 3 users are following.

m15234
m15234

Just an update. Now end of week 5 (post injury) and 1st week in boot with two wedges (one to be taken off every two weeks).

Exercise undertaken as instructed

Full weight bearing about 5 hrs after been given the boot.

Plantar and Dorsi flex ROM

Sideways and circular ROM

Towel resistance exercise

Icing the tendon

Others undertaken

Have walked about a mile a day with the boot for 4days. Notice big difference after day 2

Down to one wedge after 3days (this should be after two weeks) and have had no troubles or pain. Physio was informed about this on Friday and says it’s ok as long as there is little or bearable pain

Standing on each foot for 5secs the past two days

Driving since Friday with no little or no problem but seat had to be moved back. Able to move seat forward by one click and drove today without any pain.

Also been massaging the ankle/tendon and calf. I do get a lot of relief and some pain from these but can feel the difference.

All in all, been a good 1st week in the boot and the flexibility (pulling and pointing) is on par with the good foot. Calf is better rounded than a week ago

Plan for week 6

To be on an exercise bike on Friday (expecting it to swell so hence leaving it till Friday to not be in pain at work)

Start wearing running shoes in the house as the wedge/heel on these are quite high.

Body squats on/off the bed/chair

Hoping these will help with strengthening the tendon and especially the calf muscle.

Doing quite a fair amount of activities which i have been instructed not to do but I don’t see how 4 ankle ROM exercises would help me in the long run. These might seem “aggressive” if not stup1d but I do take care in what I am doing and listening to my body.

0 likes, 5 replies

5 Replies

  • Wholefruit
    Wholefruit m15234

    Posted

    Hi again

    When you say you noticed a big difference with tne walking, what did you notice? Regarding listening to your body, do you generally take pain as the indicator you've done enough. 

    Well done on the hard work so far. 

    • m15234
      m15234 Wholefruit

      Posted

      The first few hours in the boot was strange (and a bit painful) as was the first few hours of taking a wedge off. After a few hours the pain goes away (after the tendon stretches). On the 3rd day felt the calf was being worked well  (since i had done a mile a day) and felt better in term of being able to contract it and actually feeling a bit of strength.

      Yes i do take pain as an indicator but not to over do anything to the point where its still painfull after I finished the exercise. I also know not to do more than 3sets of anything i try. Tried standing on one foot at day 3 but couldn't do it and only tried it again on day 5. I have tried squats on/off the bed and it is fine but conscious of not overloading and doing too many things too soon so leaving that till the coming week.

      With the squats and i will only be doing 3sets of 5reps to start off and hopefully by end of week be able to do 10 of 3-5sets.

      One of the last thing my physio said was that if you try something and it's painful, ease of and try it again at a later stage. Think she knew i by the way i was talking that i was likely doing other exercises.

  • tim50stroud
    tim50stroud m15234

    Posted

    That sounds pretty intensive! Us old guys (65) took it a bit more gently over a bit longer. Will get back to the gym this week I hope when pre xmas visitors leave :-). Honest....
  • Wholefruit
    Wholefruit m15234

    Posted

    Tim - made me laugh. Yes, it would be more exercise than I do anyway. BUT I have a feeling that's what contributed to this injury so I have great plans to be generally more active and fit now. Nothing major - just general good fitness and ROM. 

    M15235 - thanks again. It's all good helpful information. 

    • m15234
      m15234 Wholefruit

      Posted

      Agree with Emma on Tim being funny. Good to see people being positive!!
Back to top

Report or request deletion

Thanks for your help!

We want the community to be a useful resource for our users but it is important to remember that the community are not moderated or reviewed by doctors and so you should not rely on opinions or advice given by other users in respect of any healthcare matters. Always speak to your doctor before acting and in cases of emergency seek appropriate medical assistance immediately. Use of the community is subject to our Terms of Use and Privacy Policy and steps will be taken to remove posts identified as being in breach of those terms.