This is a double week update! A lot of great progress is happening and I update you on how my injury is continuing to heal. Little by little I'm slowly improving in range of motion and am getting back to things I enjoy doing like heavy lifting.
0:00 - Introduction
0:43 - Week 9 update
0:50 - surgeon appt
1:09 - “what have you been doing through space?”
1:40 - I’ve been doing what I need to be doing!
2:04 - Jump roping by week 12???
2:30 - No ballistics??
2:56 - All the dorsiflexion now??
3:33 - what IS full range of motion?
3:57 - TRX Squat jumps!!
4:20 - deceleration drills
4:24 - back squats! Week 9 and Week 10!
5:24 - sumo deadlifts
5:39 - split squat lunges - great Segway to regular lunges - front foot elevated/both feet elevated
6:28 - single leg strengthening
6:45 - familiar movements now feel weird
7:18 - awareness with familiar movements is different
7:48 - pressure in my foot - shifting back on heels
8:05 - Birkenstocks indentation
8:35 - post tibular swelling/pain
9:14 - transition into tennis shoes!!
10:00 - significant swelling after a long day on my feet
10:40 - different shoes every day
10:52 - gait and stride is still off
11:30 - focus on having more of a symmetrical stride
11:40 - treadmill protocol - VIDEOS
12:30 - community ambulation
13:02 - film yourself if you can!
13:23 - Compression sock restrictions?! (It hurt more without it)
14:14 - Sometimes we go back and forth on things ¯\_(ツ)_/¯ trial and error is ok!
14:41 - physical therapy - a lot more calf strengthening (balance training, rotational balance tasks,)
15:25 - single leg calf strength seated with cable machine
16:03 - closer to calf raises without shifting!
16:10 - more stair training! Getting better
17:10 - fear of falling/slipping in cold weather
18:06 - I went down rocky steps okay!
18:30 - feeling the progress
18:52 - noticing a lot of compensations still
19:15 - heel feels fixed
19:45 - extra heel anchors maybe slowing progress
20:53 - a lot of things went will and there’s still slow progress happening!
Please remember we all heal at our own pace. Always consult your doctors/surgeons before weight bearing or changing your movement patterns as you progress through recovery
Amazon List
www.amazon.com...
The Physio Fix Instagram
/ thephysiofix
Ultra_Performance_PT (Dr. Meghan) Instagram
/ ultra_performance_pt
Legion Supplements 20% off Code: ThePhysioFix
bit.ly/3kLNViN
Blood Flow Restriction Cuffs 30%off Code: PHYSIOFIX
hpluscuff.com
Splint:
amzn.to/34OgVko
Birkenstocks:
amzn.to/3rAV7S4
Squid Compression System:
squidcompressi...
Vivobarefoot:
www.vivobarefo... use code THEPHYSIOFIX for 10% off
18 авг 2024
