Month 4 - Achilles Tendon Rupture - Operative Repair Surgery - Flexibility and Strength Exercises

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Achilles Video Series - Month 4 - Achilles Tendon Rupture - Flexibility and Strength Exercises
I created this video late in order to catch up with the content that I had missed. It will give you a good update on what to expect in Month 4 and where you should be at. Please note that the footage here is taken around Month 7-8 so don't compare to yourself but just use them as a guide for the exercises.
Video Series Description -
Thanks for tuning in to this video series. My name is Chi Chen and throughout the next year, I will be providing weekly updates of my recovery process. The purpose of these videos is to provide a live case study on the surgical rehab process in Canada for someone who is looking to return to competitive sports.
Summary -
I ruptured my Achilles Tendon on June 3, 2020 and it took about 3 weeks to go through the hospital system, appointments, scheduling and I finally had my surgery June 26, 2020. I'll be talking about stability and strengthening for your leg once you're walking without assistance again.

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26 июн 2024

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Комментарии : 149

@husnainwaqar4 2 года назад

CHI ' S videos are more informative than any doc . Appreciate that you tell us even a single point of your journey.This makes super easy for all

@ChiChen3 2 года назад

My pleasure

@Vintage27 Год назад

ABSOLUTELY agree, thank you so much Chi!

@jollymontube Год назад

Chi - thanks very much for this series. you do a great job and it's comforting to know a likely recovery pattern. appreciate you, man.

@ChiChen3 Год назад

You're very welcome Brian! Let me know if you have any questions.

@TheRasta25 3 года назад

Thanks man great information!!! Week 8 after surgery

@Fuzer831 Год назад

This video really helped. I've been following your healing journey and have experienced a similar path. You're experienced and knowledge on this has definitely helped me.

@ChiChen3 10 месяцев назад

You're very welcome and I'm glad these videos have been helpful! It makes me feel good reading these messages. Wish you the best during the rest of your recovery and let me know if you have any questions.

@OllieMcScrupins 3 года назад

Thanks this video was just what I needed. Just hit 11 weeks progress is being made, finished physical therapy and continuing excercises on my own. Your videos I've found to be the most informative on youtube. You would make a good physical therapist.

@iiam_veruschka Месяц назад

Me too

@SoulSurfSand 2 года назад

Thank you for your informative videos!

@ChiChen3 2 года назад

You're welcome! Wish you the best with your recovery.

@pattiwirtz9836 8 месяцев назад

Very thankful and hopeful after watching your video for this month (4). I'm at 4.5 months and felt very down about where I am but I watched this video and your 5 and 6 month video. I don't have great insurance so only went to PT 2x a week for 4 weeks and other than a few stretches and walking, I sort of slacked off and now feel very week from where I want to feel. I don't have a lot of endurance when doing shopping, chores, etc. You've given me the motivation to know if I get out of my rut and make sure to do stretches EVERY DAY at least twice a day I will get stronger and feel more like myself. Can't wait to see what the next several weeks brings me if I get my butt moving!! Thank you!!

@ChiChen3 3 месяца назад

Yeah there are times we all feel less motivated to do physio when life happens. It's great that you've found motivation again to get out of the rut and back into exercises. Consistency makes a huge difference! Keep at it and this will all be a far memory one day.

@SkyRyders Год назад

I’m in my 4th month post op and your videos have helped so much. Thank you!

@ChiChen3 Год назад

Im glad you found these videos helpful Terrence, good luck on your recovery!

@thematrixglitch Год назад

Thanks amigo. Its been week 16 . Really helpful info with the timeline

@ChiChen3 Год назад

Great to hear! Hope you're on your way to walking more comfortably now!

@sashikala2229 Год назад

Very helpful video as I hv following all your videos 👍🏻

@ChiChen3 Год назад

Thank you! I'm glad that these videos have been helpful to reference your own recovery journey.

@cr7cr9real4ever Год назад

Thank you for sharing

@PetarLeykov Год назад

Thanks a lot, man. This video calmed me down a lot because i didn't know whether this swelling around the cut is normal and also the size of the Achilles. But after watching your video now, i know this is normal. Thanks again, man. I am at month 4 now and walking almost normally but with slight restrictions.

@ChiChen3 Год назад

Glad it helped! It sounds like you're progressing well. Oh yeah the swelling around the incision is totally normal.

@erdene-ochirbatbaatar8105 10 месяцев назад

Thank you for your videos. I ruptured my right Achilles tendon. Watching your videos helped me a lot. Now i am at week 11 after operation. All the best.

@ChiChen3 9 месяцев назад

You're welcome! I'm glad my videos help. Wish you the best in your recovery. Let me know if you have any questions!

@johnireneframe Год назад

Thank you for taking the time to help others. I'm 72 and slowly trying to walk again after 12 weeks in the boot. After 2 weeks out of the boot I'm not making the walking progress I thought I would, but your video has been reassuring in this aspect. I simply need more time and need to stay with the Physio programme.

@ChiChen3 Год назад

Hope you're recovering well. Yeah everyones body and physio can affect the timelines of your recovery, just stay patient and keep up with the physio and exercises!

@sanjyotpatil6325 Год назад

Very informative

@maureenbrophy7852 Год назад

Very helpful

@sujobair479 2 года назад

Thanks brother❤️

@ChiChen3 2 года назад

Any time, let me know if you have any questions.

@carloaniasi1149 10 месяцев назад

Appreciate the videos man for real! Such a terrible injury so having "someone" is awesome🤙👊 btw, ever felt any heel pain? Like in the bottom on the heel at the very center, when walking? Im on week 13 post surgery.

@ChiChen3 9 месяцев назад

Hey man, yeah I definitely had a bit of heel pain when walking but that slowly subsides as it gets used to more pressure and as you recover.

@stixpower4837 3 года назад

Being able to push the brakes in an emergency is a really good point. Want to avoid hurting others and yourself after all that recovery

@mauricenicholson4331 2 года назад

Just crossed month 5! Can’t do a single leg at all (mostly fear) but working to get back to PT. Counselor for a school so I haven’t been able to do the PT for some time. Thanks for this series as usual.

@ChiChen3 2 года назад

Try progressive single leg raises, start using both feet or leaning over a counter to offload some of your weight. You won't risk tearing it trying a single leg calf raise because your ankle never gets into a pronated position since the floor stops you at around neutral. So the achilles, while under stress, will not get stretched into danger zones.

@Sweetshop34 2 года назад

Thank you so so much! You have been such a blessing with your weekly updates! I’m at month 4, did you experience any tiredness , weakness or soreness with you uninjured leg (over use) ?

@ChiChen3 2 года назад

Yes I did, especially in my hip because I got use to leaning a certain way when I was in crutches and standing still. It got easier when I used the knee scooter to get around but it definitely adds extra stress to the uninjured leg. The best way to help this is to stretch and rest the uninjured leg. You'll be doing physio for your injured leg but try to include your other leg in stretches and exercises as well.

@Anthony11777 2 года назад

Hello there, After how many weeks where you able to run and jump? And what did you do to get the swelling away? And when did it disappeared in your case?

@chief4life45 5 месяцев назад

Thank you! Im in month 6, out of PT, im 46, so im taking my time but strength is coming. Range of motion has been great. I haven't tried jogging yet, but i feel like im getting close. To a point where my calf is tight and pulling on my heel. I walk around 28k steps at work so... that is helping.

@ChiChen3 3 месяца назад

It sounds like you're recovering well! You can try a very light jog, almost a speed walk when you are ready. But simply walking is one of the best things to do at this stage.

@dj_colombian_dread9901 Год назад

I’m on month 4 so I get it. Taking my time.

@ChiChen3 Год назад

Exactly, slow and steady progress is the name of the game.

@dj_colombian_dread9901 Год назад

@@ChiChen3 🙏🏽🙏🏽 appreciate it.

@thebballer69 2 года назад

Hey chen, hope you remember me, i've comments in some of your videos and i want thank you cos your videos help me during my first month post op. Yesterday when I went to my physiotherapy fot the 30th times, he put me on treadmill and training walking backwards as usuall, but than he increased the speed and took me to jog for about 1km, that was exactly 108 days after my surgery, and i feel JOY, maaaan almost drop my tears cos I can see my self running without any pain whatsoever. But i hope and I didn't take things to fast and make sure everything is on the track, do you any suggestions bout that?

@ChiChen3 2 года назад

Hey man, so it sounds like you're about 3.5 months post op and being able to jog is already amazing! No don't worry about taking it too fast at this point, just listen to your body and it'll respond to how much work you're putting in. Your physiotherapist sounds like they're quite skilled and helping you along very quickly. Just listen to your body and make sure you're not pushing it till its very painful or swollen.

@Ivan-zz9hd Год назад

Hi mate, following your video is very good, I am now at Post Op week 7, so just watched one of your videos at same timeline, it is very detailed. Hope your achilles tedon is healing well? Any issues for you?

@ChiChen3 Год назад

No my achilles is pretty much fully healed now, it's been about 2 years since I had my surgery.

@JoseFlores-nq1nr 2 года назад

You’re videos are very helpful I think many of us appreciate it thanks, I had a question wondering if you think it’s safe to travel, I fly in a couple of weeks by the time I go it’ll be around the 19th week. I’ve been going to the gym for 2 weeks now easing myself into my routine workouts I use to do but haven’t worked out my legs bc I’m still a bit nervous too really work it out also I have to go back to PT haven’t gone in 2 weeks.

@ChiChen3 2 года назад

Yeah absolutely no problem to travel. It depends on how much walking youre doing on your trip but the actual travelling part is fine. I went to Mexico while I was still in the boot and crutches hopping around on the beach.

@JoseFlores-nq1nr 2 года назад

@@ChiChen3 did you go in the water, were you able to swim in the pools my therapist said yeah but I’m just making sure

@ChiChen3 2 года назад

@@JoseFlores-nq1nr yes I absolutely went into the water, just be careful getting in and out. It helped the scabbing soften and was wonderful feeling being able to let my legs float and my hip rest. I highly recommend water therapy.

@tahirabbasi1321 3 года назад

Hi chi, thanks for the updates, they helped me alot since day one I, m 4 months, post op, no limp, no pain whatsoever, full squats, knee can touch the wall easily with foot 3 cm away I have done good pt for 2 months, Should i start light jogging?

@ChiChen3 3 года назад

Hey tahir, as long as you can comfortably do single leg calf raises already, feel free to start really light jogging. Just go at a really slow pace and see how it feels, you probably won’t be able to jog for very long at first (2-5min tops) and that’s okay. Your tendon will feel sore after as well. Just make sure your biomechanics of your run is good and you’re not overcompensating with your healthy leg too much. Get a friend to take a video of you jogging so you can see your form as well.

@tahirabbasi1321 3 года назад

@@ChiChen3 thanks man👍

@iiam_veruschka Месяц назад

I anm at week 16thanks so much I was conserning about that now I know

@monkii3807 Год назад

Yoo chi, im right now at week 10 but if i am doing calf raises i am feeling it at my normal calf but not at my injured one

@ChiChen3 Год назад

That means you're offloading too much weight onto your normal calf. Try to do single leg calf raises with your weight over a counter or if thats too hard do calf raises how youre doing it but then do the negative on your injured leg. So get to the top with both legs then lift up your unijured leg and let your injured leg lower yourself on its own.

@sterlingshepherd5829 2 года назад

So thankful for the content you put out because it's given me perspective in my rehab process. I ruptured my Achilles on October 7th, 2021 and had surgery on October 15th. So I just had my 3 month anniversary a few days ago. I don't know if this is ideal or normal, but I was walking by thanksgiving and at this point in rehab I'm able to do agility drills on the agility ladder. I can do a few single legged calf raises but I'm still not at 100% flexion like my uninjured leg. My therapist says I'm progressing quickly but I'm honestly just going as my body feels.

@ChiChen3 2 года назад

That sounds like you're recovering quite quickly! Thats great news. Yeah just keep listening to your body and it'll guide you on how fast you can go.

@thebballer69 2 года назад

Dude, I ruptured my achilles on october 4th 2021 and had my percutaneous surgery on 12th oct. Yesterday on the 108 days mark I had my first 1 km jog on a treadmill and if felt gooooood... my ankle ROM also not at 100% yet. what sport do you play? And what's your doctor and physiotherapy told you bout back to sport?

@sterlingshepherd5829 2 года назад

@@thebballer69 that's awesome that you were able to complete a full 1km run on a treadmill 108 days in. I play any sport that has a ball and a goal haha but for cardio I usually go with basketball. My Doctor is a little more hands off than I would like I only see him for 5 minutes every 2 months and he just looks at my scar to see if it's healing. My Physical Therapist is the one pushing the rehab and getting me back to basketball shape. So we have been doing agility ladder, single leg weighted calf raises, bosu squats, and I started treadmill running today.

@aassi22 2 года назад

Hi Chi, what do you think of using a muscle stimulator and at what stage ?

@ChiChen3 2 года назад

My PT used this quite early on. While I was still in the boot. Muscle stimulators will help you from losing too much muscle during atrophy stages when you're not really able to work your legs and calves yet. Even after you can weight train, muscle stimulators help just activate all the different stabalizer muscles etc and can be beneficial. Its not necessary but definitely can be helpful if you have access to it.

@peggyreagan8332 3 года назад

Thanks for all the helpful information. Do you ever get pin prick pain in your tendon area?

@ChiChen3 3 года назад

Just on the incision point on my skin at the back of my heel for the first 5-6 months. If I let my leg rest while laying down on that one part of my heel, it would send a shooting pin prick nerve pain of some sort. But it was less on the tendon and more surface skin level or just under the skin. That lasted for a while before I started just getting desensitized to it and its gone now.

@wasigrupoinmobiliario7765 Год назад

Thanks again man, a question for you or someone who can help me, I'm in week 13 and the right side of my foot is still numb from the little toe all the way to my heel and anckle. The doctor told me it's going to get better bit It'snt getting any better.

@ChiChen3 Год назад

This could be nerve damage from the surgery. However, I also had some numbness in my heel that went away as I got stronger and gained my mobility and strength back.

@aneeqajaved5003 3 года назад

I’m on month four and I need to make my calves more flexible for a proper knee and foot movement so can u please suggest something like exercise or a tip to better the walk

@ChiChen3 3 года назад

The range of motion and flexibility will come as you strengthen it. Do knee to wall stretches to warm it up and then do single leg calf raises and also walk around a lot and it will strengthen your achilles through the full range of motion needed to walk around.

@golfergal 3 года назад

Just got my cast off last Wednesday...got my walking boot...for 2 weeks...no swelling so far..but my ankle is really sore and calf is so stiff.

@ChiChen3 3 года назад

yeah the cast really restricts your ankles and such so it's normal for it to be sore, just take some time to massage it when you can. right now, just focus on eating a healthy diet and sleeping well to speed up the healing process.

@gabrielgarello8820 2 года назад

Hey man, I’m at week 15 right now. Is it normal for my ankle to still be pretty swollen. I would ice it but it didn’t help much. It doesn’t hurt at all just dont like having kankles lol. Great information tho, very helpful👍

@ChiChen3 2 года назад

Your ankles will start to thin out once it has enough strength, support and mobility back. In the meantime, it swells up to limit your movement to protect you. But try to keep an eye on it and see if it swells less as you recover.

@ianm77 Год назад

Hi just at week 14 been out the boot 3 weeks but im getting swelling in the foot i injured and the foot is starting to go flat is this something you experienced? I am following all my physios advice.

@ChiChen3 Год назад

Hey Ian, yeah swelling in the foot and ankles is very normal as you start to get out of the boot and being to gain mobility and strength back. It's your bodys sign that you're working it and when it swells too much, it means you need to give it a bit of rest and ice until it goes back down, signalling that you're ready to work it again.

@yourkakuza Год назад

In month 4 are you still wearing aircast boot or normal shoes? Is it safe to wear shoes everyday or boot at this stage?

@ChiChen3 Год назад

I was in normal shoes in Month 4. I started walking on it around Week 11-12 but more comfortably around Week 13-14.

@louf8335 2 года назад

Hello Did you experience planters fasciitis month 4 or anytime after Achille surgery? I'm actually month 4 and experience pain still.

@ChiChen3 2 года назад

Yes, I did still experience pain all the way until Month 5 or 6. It got better as time went on and I gained more strength and mobility back.

@yebzama2217 Месяц назад

I’m 4 months post I can walk perfectly fine with my shoes on but without my shoes i still have a big difference in the way I’m walking Is there a reason?

@JuniorPsuarez 3 года назад

I have chronic achilles tendinitis on both achilles tendon for overworking standing this is crazy one month resting stretching and nothing. i have had a parcial tear on my left achilles on 2015 that last one year to recover so this injury takes too long to heal

@ChiChen3 3 года назад

Yeah it's one of the injuries that takes the most time to heal. People bounce back from knee surgeries and broken bones much faster.

@helahsalas764 Год назад

Hello I appreciate your video Sir I have archiles tendons rupture and already done for surgery and after 2weeks I removed the cast and then I walked I did not use scratches to suffort my foot and almost 5 weeks already the wounds in the of rupture still did not heale Sir my question is my archiles tendons rupture again? Pls give me some advice because I've getting worry thank you so much

@ChiChen3 Год назад

I recommend following a recovery protocol so that you don't accidentally rush your healing journey. Do you have a doctor or physiotherapist that you can go to check your achilles and give you a recovery plan?

@Nidh.inspires 2 года назад

week 11 doing single leg bridge. But dorseflexion still far away.

@ChiChen3 2 года назад

Dorsiflexion takes quite a bit of time. It'll progress linearly as you gain more strength and mobility back in your achilles.

@christopheryu5765 2 года назад

Did you feel pain when doing one-leg calf raises? I'm around Week 16 and I can probably bust out a set of 7-8 reps before the discomfort around the Achilles gets unbearable (almost like a shooting pain).

@ChiChen3 2 года назад

Yes, you'll feel a threshold where it starts feeling painful. That's your queue to slow down and let it rest. Ideally, you'll be able to add another rep after a few sessions and just keep progressing from there.

@jessiemercado981 2 года назад

Hi im 14 weeks post op.im doing toe raises but im having a lot of pain at the back of my ankle like on the sides of the tendon but not the tendon itself.is it normal to sore a lot?and i cant do a single calf raise on my bad leg.thanks.

@ChiChen3 2 года назад

Yeah that was normal for me, I think its either the wound from the surgery or the actual connection points for your tendon for the repair. Depending on which type of surgery you got. As long as the pain is not a sharp ripping pain e.g. 7/10+ pain level, then you should be fine. Just keep working on the single calf raise with support and you'll notice the improvement as each week passes by.

@jonathanedwardhartono4804 Год назад

Hi i’m in month 7 of my recovery post-op. My ROM and strength is getting along but i still experience pain when walking, specifically whenever i transition my weight from my heel to the balls of my feet and when my feet is behind the center of gravity. I also notice that the color around my incision has not gotten better where theres darkness in the skin/looks like swelling. Question is: 1. Is it normal for pain to still be there while walking at this stage? 2. Is there cases where the body rejects the sutures?

@ChiChen3 Год назад

1. Yes it's normal to still feel pain there while walking and it'll get better as you gain your strength and rest of your range of motion back 2. I'm not sure about this as you may have to ask a professional but I haven't come across any cases like this through this community and the colour around your incision will have swelling and weird colours as it heals and gets stretched and thats normal as well.

@husnainwaqar4 2 года назад

I have one question . I am at week 9 post op and and in the morning or after some rest when I move my ankle a bit in dorsiflexion , I feel the achilles connection point but this feeling goes after warmup , and happen again after rest . Is it normal . ?

@ChiChen3 2 года назад

Yes this is completely normal and you will likely feel this for a couple more months at least.

@kimchiramyun3765 Год назад

Did you use acupuncture or cold laser?

@ChiChen3 Год назад

Yes I tried acupuncture and a form of laser therapy to reduce inflammation in the tendon, they helped a bit but I don't know if its necessary. I'd recommend cold plunge and regular physio exercises is enough

@dnooli Год назад

Dear chi, I am off the vacoped since 15 days now. 30 degree in one month, followed by 15 degree for another month. Lastly 0 degree for one month. I am walking with bit limp now. Unable to raise the heel on affected side..when can I be able to do that?

@ChiChen3 Год назад

It'll take some time before you can do unassisted single leg calf raises but you can work up to it by doing negatives where you lift yourself up with your other leg or using your arms on a counter and then slowly lowering yourself down with the injured leg.

@justsomeguy3881 Год назад

Mine feels lumpy under the incision site. Just finished week 12. Normal? Have flexibility and mobility

@ChiChen3 Год назад

Yeah it'll feel lumpy for a while, that's usually the attachment point or if not, often times scar tissue creates that thickness and lump. It'll naturally mould away as you continue to gain strength and mobility but you can also massage it and do manual therapy and scar moulding to reduce it.

@Bennettn1997 2 года назад

I still can’t stand on my right tip toes alone. How long does that take do?

@ChiChen3 2 года назад

It takes a while, perhaps around Month 6-7 when you're walking normally again.

@jamiemcnamara3707 Год назад

How many times a day would you do these exercises?

@ChiChen3 Год назад

I'd do these exercises maybe 2-3 times a day spread out so I gave it time to recover. Don't overdo it and consistency is key.

@chantalvandermerwe2621 Год назад

I'm week 10/11 post op and experiencing a stabbing pain in my heel. Doc says it's the screws. Hoping it will get better.

@ChiChen3 Год назад

Yeah a lot of people experienced the same thing and this naturally decreases as you being to get use to more weightbearing and when you eventually get out of the airboot!

@vusalehmedov96 Год назад

Nasil oldun simdi?😢

@Quicktwosteps 11 месяцев назад

I can climb up the stairs whether my rehab foot goes first or last on each step. But i couldn't climb down the stairs when my rehab foot goes last on each step I make. I can climb down going sideways. My PT makes me walk on tip toe but I couldn't do it without relying on a handrail. Anyways, when do you realize that you're able to pick up the pace when walking? I go to a park and walk around it. Its perimeter is like more than a mile. Regardless, I'm the slowest person there. Even older people are beating me on walking.

@ChiChen3 10 месяцев назад

Hahah don't feel bad being the slowest person there. It's all about slow and consistent progress. Just keep walking and trying your best to follow a full natural walking gait, try not to limp too much even if you have to shorten your stride and walk slower.

@Musatanyoko Год назад

I am 4 months now after surgery and facing challenges with calf raises

@ChiChen3 Год назад

Yes single leg calf raises will be difficult at first but it'll get easier with time.

@saadabual-haj5908 2 года назад

Im now 3 months post op and just finished 6 PT sessions. Is it normal that after a PT session, I feel better in terms of my achilles being stretched out but the next day when I wake up I feel like I haven’t done any physio or like the benefits of that session is just temporary? Im a little paranoid that my achilles wont stretch more and will forever limp. Is that normal and thats just a paranoia?

@ChiChen3 2 года назад

Yup this is completely normal. Usually in the morning, everything will be more tight until you start moving and things get a chance to warm up. The improvements are minor but steady so you may not notice it but you just have to keep at it. Your tendon will take time to strengthen and mould to the final recovered state.

@saadabual-haj5908 2 года назад

@@ChiChen3 great news man thanks, is it fine to feel a bump where the tendon was cut, as if the tendon was knotted?

@ChiChen3 2 года назад

@@saadabual-haj5908 yeah this is normal and I still have a small bump over my first surgery area with the old school procedure. Also the tendon will feel thicker and broader overall compared to your other uninjured leg. This is partly scar tissue as well and will mould down and get thinner as you stretch it out and it returns to more normal width and elasticity.

@DunavLom 9 месяцев назад

Hello im at just over day 50 still cant get 0 dorsiflexion is this normall my achilles s so so stiff and hard

@ChiChen3 3 месяца назад

Yes the achilles will stay very stiff and hard and will loosen up as you heal and gain strength.

@avnf16 Год назад

It's my 4month , after how much time I can run or play football

@ChiChen3 Год назад

Depends how much physio you've been doing, I was jogging around Month 7 but you won't be playing any football in a live game until at least Month 11 or 12. You can likely jog around the field from Month 6-12 and slowly build up your strength to perform in game moves etc. Don't rush it and your body will let you know when you feel ready to play again.

@woamaryseb 2 года назад

I'm 18 weeks post-op and I've been strength training consistently for the last 5-6 weeks. But what I'm finding is I can't do a single calf raise (at all) because I have weakness in my arch (lateral longitudinal arch - the outside arch.) Did you find any issues around this?

@ChiChen3 2 года назад

Yes thats totally normal. You won't be able to do a single calf raise for a while. Just do progressions and start with doing two leg raise and then single calf negative until you gain strength and then you can progress to single calf raise up with help from your upper body leaning over a counter or stool for help.

@rj4125 Год назад

I'm 3 months out from surgery. Almost done with physical therapy. Did anyone experience heal pain? That's been my biggest issue.

@FlyLikeAnIbon Год назад

most definitely feel the heal pain! I just got back to work after 3 months off, by the end of the day my heal definitely was sore.

@ChiChen3 10 месяцев назад

yes this is very normal and will slowly go away as you gain strength and mobility back.

@maxbaptiste544 3 года назад

From your first ruptured Achilles’ tendon , do you feel like you made 100 percent comeback?

@ChiChen3 3 года назад

I would say I'm still missing about 5-10% range of motion in my ankle but I haven't been consistent on stretching it. The strength is back to 100 percent but my stamina in my calf is probably also missing about 10% overall stamina (skipping or jogging). But keep in mind, after about a year, I stopped really keeping up with physio since it was about 85-90% back to normal and I wasn't playing sports or anything during lockdown to even need that much.

@maxbaptiste544 3 года назад

Chi Chen wow congratulations! That’s amazing! Did you still ice a lot during the 4 month period ? On avg how many times a day did you do 3sets of 10 calf raises? During the 4th month period

@ChiChen3 3 года назад

@@maxbaptiste544 On average, I'd try to work my calf at least 2 times, sometimes 3 times in one day. Although some days it was only 1. It's going to be very weak at Month 4 and you won't feel like you have much lift off or strength, but just keep working it and itll get stronger each week.

@maxbaptiste544 3 года назад

Chi Chen thanks for the info. One thing I’m confuse about is stretching in the video you did the dynamic stretching at this point should I still be doing regular stretching? As in pulling my foot towards me

@ChiChen3 3 года назад

@@maxbaptiste544 Yes you can do static stretching after your done your physio workout. But for the most part, the dynamic stretching is already a more advanced form of stretch cause youre using your weight onto it.

@Nidh.inspires 2 года назад

Anyone having swelling at month 4 when workout?

@ChiChen3 2 года назад

I did all the way until Month 6-7.

@priyankachunarkar7074 2 года назад

Hi che..... I'm in the 4 month of post op I'm walking slowly chi .....there is no fast walk ..,but if I'm standing and cooking for half and hour like that my injured part is swelling chi... Please tell me wat to do ... waiting for yur reply

@ChiChen3 2 года назад

Yes it's normal to swell if you're standing on it for a long time or going for long walks. Just try and elevate and ice it once it starts to swell and it'll get better everyday.

@priyankachunarkar7074 2 года назад

@@ChiChen3 thank you chi

@sathyajeevan5417 Год назад

@@priyankachunarkar7074 hi sister how you feel now can u walk normally now ....now I am at week 16 still I feel some tightness..is it normal

@priyankachunarkar7074 Год назад

@@sathyajeevan5417 sometimes I feel like limping

@sathyajeevan5417 Год назад

@@priyankachunarkar7074 still you feel tightness?

@sathyajeevan5417 Год назад

Hi bro I m at week 14 (2022) how long can I walk per day can I walk very long distance?

@ChiChen3 Год назад

Not very long distances since it'll get sore after about 15 - 45 min of walking. You also won't be walking very fast so don't expect to get that far. Once it's sore, you should ice it and let it rest until you push it again the next day

@sathyajeevan5417 Год назад

Thank u so much brother

@priyankachunarkar7074 2 года назад

Hlo chi...I had a surgery of Achilles tendon 2weeks back ... yesterday only doctor had removed my stiches ... Please tell me how to take care and food diet chi Please I'm very much tensed whether I will walk as normal or not chi I'm feeling mentally weak nd worried about my future walk chi

@ChiChen3 2 года назад

Watch my videos and they'll help you understand how to take care of your foot. Right now, you're in the healing phase so there isn't much you have to do other than keep your foot elevated and making sure youre sleeping and eating properly. Try to stick to whole foods and eat less processed foods and sugars. Things like tumeric is great for reducing inflammation so adding that to your diet is great too. My Indian friend actually got me to drink tumeric milk during the healing phase and I think it helped a lot. Wish you the best of luck and let me know if you have any questions. Have patience and try to stay focused on the positive! This is hard right now but you will definitely heal and be back on your feet soon.

@priyankachunarkar7074 2 года назад

@@ChiChen3 oky sure 👍I vil watch urs ' last videos ....nd thank you so much for giving strength nd positivity 🙏lots of love ❤️to you chi😘