Physio #4

Keeping the recovery on track

Time to check tendon strength again

Since my operation, once I was out of the foot cast and off crutches, I have had regular physio at the hospital where my surgeon is based. Initially, I needed to gain mobility in the ankle joint itself which was done by daily exercises involving a resistance band. After a week I increased the strength of the resistance band, and after two weeks, I was allowed to start exercises that involved more weight bearing (heel raises, single leg stands, increased 'time on foot' with rapid walking etc).

This all progressed really well so very soon after, I progressed to rapid uphill walking on the treadmill (gradually increasing the gradient over two weeks), using the stair stepper and the elliptical trainer. This felt great as it meant I was doing cardio exercises without applying too much pressure initially to my operated foot.

At this point, I was walking for at least two hours per day (my dog was very happy!)

By the time I had my 6 week review with the surgeon, I had progressed to hip strengthening exercises (using a resistance band) single heel raises on my operated foot and upto 10 miles of walking a day with no pain. Things were going really well and the surgeon videod my feet as I walked and stood on my toes (what a video!) to use as evidence that it was possible to make a great recovery after what is termed as 'major surgery' to the tendon.

To be told that I was allowed to start running this week was music to my ears! Despite the fact it's a run / walk at the moment, I really feel that I am on the way back now! I will continue to supplement the progressive running with gym work and I am now able to use my Wattbike too.

At today's physio session, again everything is really positive. As well as the exercises I am already doing, I need now to do lots of 'walking on my toes' in bare feet to continue strengthening the tendon (and of course, not be tempted to run too far or too quickly at this early stage!)

Things are looking good though now and I feel like a runner again! I love coaching seniors and junior alike but it feels much better to be back running when you are coaching the sport.

I have one more physio session in two week's time to assess how things are going with the running and to ensure that the tendon is continuing to increase in strength...and then I can be discharged!! Considering that I didn't expect this to happen until the end of April this is really good news!

One thing I have definitely learned through all of this is to listen to what you are told! I have followed the surgeon's and physio's advice 'to the letter' ...not something that I am usually very good at (as my family will vouch for!) but it is certainly paying off. The thing now is I've got to keep it this way; be patient, and not plan a marathon any time soon but just be happy to get out there in my running shoes, no matter what the pace or distance!