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My Achilles Reconstruction Journey Month 6-12 + What I Have Learned

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In this video I go over what I did during months 6-12 post achilles reconstruction and go into some pro tips / everything I have learned this last year being a physical therapist with my own achilles injury (& what I would do differently)!
1:15 last video was just after Zion trip
1:55 rehab 3x week
2:05 started doing sprint intervals
2:35 week 35 run a mile without stopping, twice a week
3:23 started wearing Vivo Barefoot shoes consistently (every 3 days)
4:05 , week 36 2 mile runs per week
4:15 week 38 started incorporating gymnastics skills into rehab with Hailey, AERIALS!!!
5:02 8 month mark dropped to twice a week rehab
5:10 week 39, back tuck on airtrack!
5:48 week 39, tested Olympic Weightlifting maxes, close to 85% of pre injury totals
6:28 week 40, back tucks and aerial on the ground!!!
6:40 PTSD surrounding my Achilles injury
7:16 signed up for my Olympic Weightlifting meet, comeback!
7:50 week 41, started 1.5 miles twice a week
8:26 week 42, went down to 1 time a week for rehab, looks of calf work with meet training
9:18 started wearing Vivo Barefoot shoes every other day
9:30 week 44, went to 2 miles twice a week
9:50 week 48, trip to Yosemite in the snow and ice, my Achilles is all good!!!
11:14 1 year mark, competed in my meet and qualified for American Open Nationals
11:56 you can do anything with believing in myself, graded exposure, great people in your corner, etc.
12:36 snatch lift: 68KGS, clean and jerk: 92 KG, 170KG total
14:18 Dr. follow up at 9-10 month mark, new MRI
15:14 discussing partial re-rupture, 10% still not healed yet
17:26 cowgirl boot protocol, sleeping in a boot to let it rest/recover at night
18:05 progressively feeling better
18:18 last PT session testing
19:00 soleus strength, calf raise height and gastroc strength
20:00 loading soleus
20:17 dorsiflexion healing and test results
21:39 things I have learned along the way
21:58 do not drink alcohol
22:39 early weight bearing is key!!!
23:23 do the little things everyday , as much as you can
23:36 DON”T get out of the boot too soon
24:06 know who you are! Don’t push it just because you are having a good day
24:35 don’t push dorsiflexion, be cautious even after 12 weeks, work it but not aggressively
25:09 arbitrary timelines
26:02 listen to whoever is guiding you, not timelines
25:24 calf strengthening, make sure you are loading enough!
26:56 Achilles Fix, starts at 16 weeks
27:51 first 4 months suck, next 4 months suck a little less
28:10 you are not alone!!!
28:22 13 months post op, finally feeling “normal”
28:45 PTSD with injury
29:04 talk to someone if you are worried or scared
29:24 build on your successes, don’t skip steps
30:00 don’t push on the bad days, progress is not linear!!!
30:40 good PT is worth every penny!
31:20 Come see me! In-person or online
31:36 EAT the PROTEIN and take a good multivitamin
32:20 this injury is hard!
32:28 surround yourself with good people!
32:46 BFR
33:08 ask for help!
33:20 keep sight of your goals! “Comparison is the thief of joy” Be patient!
34:00 if something feel off, advocate for yourself!
35:11 closing, available on all social media, contact my team, schedule appointments in-person/online
IMPORTANT Links:
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Опубликовано:

28 янв 2023

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Комментарии : 27

@jorgerosales6646 Год назад

I can hear the struggle and pain she endured with this injury and the joy now, I’m happy I found your platform im 1 week post opp and hopefully i heal up fast Godspeed

@ThePhysioFix Год назад

Thank you for your support and I am so sorry to hear that you are going through this injury as well. I hope that my journey helps you on your recovery!

@steveinoz8188 3 месяца назад

For the first month or two you need to do very little - just wear a moon boot and get rid of the swelling. This was the most frustrating part. After this you can start movement and stretching then weight bearing - for another couple of months. This is where I'm up to now. It takes another 6 months before you don't feel any difference from one leg to the other. You have to be very careful all the way through. I wasn't and partially re-ruptured the tendon which put me another 2 weeks backwards.

@andredickson3190 Год назад

Thank you so much for sharing your journey!! I’m only 4 weeks post-op. Had my first ever panic attack in the Dr’s office of my first visit after surgery!! The mental toll this injury takes I was not ready. Your videos give me hope!! Thanks again!

@ThePhysioFix Год назад

I am so sorry that you are going through this injury and yes it takes a big toll on you both physically and mentally! I am glad my videos are helping you! Remember that you got this and I am here for you!

@juicytin14 10 месяцев назад

Thanks for sharing your journey doc, I have recently injured my achilles and I've been watching a lot of people's videos on RU-vid recently to get an idea of what they have been doing to help themselves recover and what their rough timeline is at. I'm personally at 7 weeks and feeling pretty good, but I am also pretty afraid of 'healing long' (which you touched upon in your video). I have been pretty conservative with my exercises and never going past neutral, but I'm hoping to get to a neutral boot at around 8 weeks (which is also when I see my PT again) and then hopefully weening off the boot a few weeks after that. You've given me a lot of great ideas for exercises and I feel like pushing yourself (but not too far) has been really instrumental for my healing.

@ThePhysioFix 10 месяцев назад

I am sorry to hear that you are going through this injury as well! I am happy that my videos are helping you and I hope that your recovery is going well! You got this and remember to take it one day or one min at a time!

@JDBGL 6 месяцев назад

I've enjoyed her videos also. Stick to your PT schedule and don't attack dorsi until 12 weeks. Too many protocols and studies out there to support that timeline. Let the collagen remodeling time to do its thing and that will go on for MANY months! Week 16 is really the gold standard plus or minus that the rerupture rate really drops off to ~1%. I felt really sad to see Stacie learn that the hard way.

@slewis6337 Год назад

Thanks for all your tip Dr. Stacie. I was a little worried about you after I didn’t see new videos after about 6 months and you heard that pop. It actually scared the hell out of me too. lol. Glad you have recovered well. I am at 11 months after the operation myself and I am gingerly starting to play tennis again. I only hit balls in my wheel house for now. Gradually getting there but I see the light at the end of the tunnel. I work hard to be patient. The more time passes the better. I diligently do my calf raises everyday and warm up 15 minutes before I play tennis. I choose not to live in fear but at the same time I’m being smart as I can be. I wish 2023 to be a great year for all of us. It is great that you are supportive of others going through the same journey so some good comes from this.

@ThePhysioFix Год назад

Glad to see that things are going well for you! That is a great plan to warm up prior to playing tennis! Gradually exposing your Achilles to the activities that you want to do. I am so happy to have a great team around me and I wish that 2023 is a great year for you as well!

@JDBGL 6 месяцев назад

Thanks for the videos. It's great that you have progressed. Just a suggestion if you can do it. There are probably many people that are out there watching these videos that may not have done a lot of research or much knowledge on this topic. That being the case perhaps if you could, go back to some of those earlier videos like week 5 for example where you pushed on dorsiflexion (7 degrees and go for 5 more each week???) that really isn't advisable as you have learned the hard way. You can say your heel rise difference is predisposed or perhaps you lengthened that AT and now it is what it is unless you want to have the shortening op. Doubt that. :) Anyway, thank you again for all your efforts and GL in all your future endeavors!

@MikeSmith-ci3sg Год назад

Excellent recap congratulation on your recovery!

@ThePhysioFix Год назад

thank you so much for your support!

@ajaykumara7158 11 месяцев назад

Thanks 😊

@lathanspaulding Год назад

Thank you

@ThePhysioFix Год назад

You're welcome!

@hoquenm85 Год назад

Hi, I've just started week 4 in my achilles rupture recovery, non-operative. I would like to get back to squatting heavy and performing explosive movements, like jumping and olympic weightlifting. Would you recommend the achilles fix programme for myself or is it just for those who have had surgery? Thanks

@ThePhysioFix Год назад

Good morning! I am sorry to hear that you are going through this injury and I hope your recovery is going great! For the Achilles Fix it is for anyone whether surgical or non-surgical but I recommend waiting until week 16 to start the program. Some may be able to start a week earlier but some after. It all depends on the individual. You got this and I am here for you!

@MrCox2121 11 месяцев назад

Thank you for your post. I have a question. I am 8 months out and progressing. Is it common for the calves to be tight? I am doing close to 80 calf raises a day every day. Did you experience the same?

@ThePhysioFix 10 месяцев назад

Hey! I hope your recovery is going well! Each recovery is different but feeling tight in your calf is completely common. It could be tight because of where you are at in recovery but sometimes tightness can just mean we need to continue with strengthening that area. For the calf raises are they assisted, body weight or are you doing them weighted? Or are you doing deficit calf raises to continue strengthening throughout the full range of motion, as that should help lessen the tightness that he is feeling. As you progress and are able to it is important to load tendons to help them becomes stronger and more resilient.

@MrCox2121 10 месяцев назад

@@ThePhysioFix Thank you for your response. Your aggresive approach to recovery is inspiring, proving exercise is great medicine. I had a insertional rupture that tire off the bone that required the surgeon to borrow some tendon further up in the calf. I completed PT back in July. They never progressed me beyond flexibility, ROM and basic strength(no dynamic or explosive movements) with no post PT progression. I have reduced my loading exercises down to every other day. For the calf raises I have been using the Alfredson protocol that focuses on the eccentric lowering. I have recently added in resistance with seated calf raises with weight on the knee. In addition, I do eccentric focused leg presses and toe raises on the GR8FLEX(similar to a Total Gym but with added in resistance bands). Have also tried some light squat jumps on it. In addition to the strength training I walk daily and regular bike rides. With all this still not able to get to a full single leg raise. I need to find a PT like you that will push me. I am afraid at 63 I have been written off for return to sport.

@user-pm3is8us8i 9 месяцев назад

Hello there. I’m about 6 weeks post op right now. I’ve read a lot about my injury and only a few weeks ago did I realise just how severe this injury is. I think I’m falling into depression especially when I read that one does not ever recover a 100% of their tendon and calf strength and/or elasticity. At 22 years old it’s severely crushing. How did you deal with that?

@ThePhysioFix 9 месяцев назад

I am so sorry that you are going through this injury! It is definitely a hard recovery both physically and mentally! I think that along with the right PT since you are so young you have a great chance of making a full recovery! I was able to get back to all of my favorite activities including hiking and Olympic Weightlifting by a year post op. It was 3 days a week of PT for that year but I would say that you can make a full recovery and get back to all the things you love! I would just focus on you and take it day by day or min by min! YOU GOT THIS! If you need a PT my team is happy to help you in your recovery whether you are local or not!

@user-pm3is8us8i 9 месяцев назад

@@ThePhysioFix Thank you for the kind words. I wish I could afford your PT but I’m from a third world country hahaha😂. I’ll just carry on with what’s available here and also listen to some of the points you made. Thank you once again