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:
👍🏻 Buy the Achilles Fix Online Program: www.trainerize...
❤️ Book an ONLINE appointment with me: calendly.com/t...
😊 Schedule an IN-PERSON appointment in Phoenix, AZ: practice.kareo...
🙏🏻 Follow me on ig: / thephysiofix
PRODUCT Links:
1️⃣ Link to EVERYTHING I have bought from AMAZON during my Achilles recovery (assistive devices, equipment, machines, etc): www.amazon.com...
2️⃣ Buy the best supplements from LEGION (& use code “thephysiofix” to save 20%: legionathletic...
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7️⃣ Workout clothes from Senita (use code “physiofix15” to save): glnk.io/r4vq/t...
8️⃣ Buy VIVOBAREFOOT Shoes (use code “thephysiofix10" to save): tidd.ly/3gbFr4r
9️⃣ Use the RPDIETAPP (use discount link / add code “thephysiofix” to sae 33%): rp.app/code/th...
28 янв 2023