I will be traveling internationally 6 months post surgery. The trip is 3.5 weeks, lots of walking and beach activities. This video is so helpful. If you have any other suggestions I’d love to hear it.
Ice is your friend - whatever you did in the day that makes your leg/calf/tendon sore, ice it at night - you can get ice packs in pharmacy store, you can also freeze water bottle or ziplock bag. One tip: add some alcohol to keep it mushy. However you do it, traveling at this time is good - it pushes you to recover, so be well prepared and then embrace it, good luck!
I felt pain at the site after jogging and squats one morning, ma feet inflamed but later reduced about a week. Standing on it was very painful but it declined. Now i can walk but mild pains at the site . Started with calf raises a week now. Any help here
sounds like tendonitis - I suggest you check with your surgeon or physical therapist asap, and meanwhile avoid stretching the tendon, calf raise is prob fine as for the pain in the foot - is it at the ball of the foot? if so rolling with a ball (e.g. tennis ball) underneath usually helps
Hey, I am also doing rehab for an injury (slipped/herniated thoracic disc), and I see you are also doing research into this. There are so many areas that need to be worked on, if you want to teach your body to regrow activatory nerve pathways to help your foot 'return' to the rest of your body. Whenever a traumatic injury happens, parts of the nervous system 'die', or at least deactivate into themselves, allowing the rest of the functioning body to work around the deactivated pathways. It's important to understand a few things (not absolutely crucial, but knowing is better than being unaware) 1)locate the damage - identify proprioceptive 'holes' in your kinesthetic body awareness. example: when you noticed that your injured foot had a hyperactivated quad muscle. Your nerves will reorient after a traumatic injury, and can function painlessly in alternative/compensatory movement patterns. Your singular, centralized 'lines' that your body uses may be split into multiple surfaces, lines, etc. This one has to be felt out, as we don't have any machines that can interpret musculoskeletal information (balance, touch sensation, tightness. Electro stimulation therapy and chiropractics can help you identify the damage. 2) Understanding how to properly 'root' your new leg. You will have to find that 'malfunctioning' tissue, and parse out how you're using your ground fins wrong. (hands, feet, wings, and fins all root into the spine to support a symmetrical interchange of force, using precise centripetal force sensing for balance. One side of your body is always catching what the other side of your body is throwing. Or it may brace against the push in a certain way for propulsion. All of it should happen simultaneously, but these jobs can feel as though they are separate if your brain is 'living' in a broken body (like having to reposition your feet in order to push something, so that your foot feels like it something you can actually push on). I would suggest any exercise that increases the amplitude (potential to relax/tighten) of the achilles as a whole system. Try to create a perfect cup shape with your foot as if it were a hand. The different muscles in the foot all transfer specific auto-balancing loads upstream that can be felt through amplitude/awareness exploration. Make sure to keep the problem contained to the leg. Don't walk around on a bad leg if you're having to compensate with your hips. It may hurt and be uncomfortable and/or disorienting to sit in good alignment, especially if you're missing proprioceptive chains that tell you where your foot is in relation to the rest of your body. The body will heal in time, but make sure you ask it for the right bounce you want out of an achilles tendon. My best guess is that it feels like the back part of your leg is completely separate, and is using left/right tension in order to simulate the feeling of stepping on the surface of your foot, which carrys all the way up through your rib cage, meaning you cant lean on that leg (your quads are bringing the tension forward onto the front part of your ankle for a long, powerful stick of leverage that covers your whole torso). I would suggest doing hip exercises and pool walking for rehab as well, as a highlight for your rehab. You will find ways that your body will not move, and it may squirm and struggle and even involuntary spasm and jerk away from using the injured body part. This is not to be avoided, but rather it is food for your CNS to chew on in order to help it rediscover what it is you're trying to ask it to do. You gotta put your foot in the electric eel tank if you want to save those neurological wires from getting tangled up. Tighten your core and see if you can bring all those rogue tension vectors that your body is unconsciously using into your integrated system. The smoother you can move with a tight core, usually it means your tension vectors are running well in parallel (as muscles should, being so close together). You may not need any of this information, but I think it could be helpful to anyone going through a tramautic body injury, as I am still recovering too, and sharing what I have found that helped me return to smoother, silkier, comprehensive movements. Nobody goes through this alone! Keep fighting and stay strong
Thank you so much for this long comment. You are absolutely spot on on the deactivated nerve and mind thing - I feel it so much, even after regaining some of the muscle, it is apparent so something is missing when I move. Your comment makes me really think about how complex our body is (so many pieces of muscle active and collaborate for us to do one single move), and injury like this might just forever alter how they function as a whole, which is very unfortunate. I'd go back to your comment time to time as I think it is very thought provoking. Thanks again and best wish to your recovery!
@@iamyulong Thanks for your response, yulong. I definitely believe we can heal to an even better state than we were pre-injury. This much dedication and depth to your mind-muscle connection is something you may keep even after you reach your previous ability point./ Seeing as how the achilles is a highly seismic-loaded mass-dampening tendon (responds more to joint-force stimulation than muscular flexion), I would induce instability for data on how it's performing it's stabilization. If it's strong enough, maybe try to balance on an inflated or gel-filled dome. Perhaps try a low-setting vibration table, to induce some reflexology. Reflexology is how we first integrate our body's muscles upon being born! You may notice errors in how your body absorbs the forces from the table. I don't know if they make ones with customizable settings (i didn't do that much research), but I would definitely try to induce the lowest-threshold misplaced reflex. Reasonably, the body should have a blueprint of how 'healthy' sensation should be, as it's constantly updating you with the composite image of it's status. www.amazon.com/Vibra-Pro-Kinetic-Vibrating-Vibrator/dp/B07NK9HTLP Another good book to help understand
Some people i see at mont 5-6 can raise more... i think you must do more and dont be scared just pushyourself and you will do it i an curently at day 50 after my achilles surgery so im gonna try to do more and dont be scared
My cast was removed finally today after 3 month of 3 cast change because I developer delay wound healing so they keep dressing till It get dry but I notice my tendon is stiff and I think other tendon beside...will some exercise work because my surgeon didnt talk about physiotherapy
my tendon is stiff as well and still so - that's expected. you should definitely ask your surgeon about physical therapy. usually the earlier starting PT the better but only if surgeon approves it
my limited understanding is with regular rehab and exercises it takes 10-12 months for one to fully recover from the injury and back to what they used to be (muscle strength, tendon strength, etc). although it varies from person to person
