Nov. 24th. I’ve been to physical therapy several times now and know what to expect and am very comfortable. Due to improvements to my condition, I am now able to go 75% weight bearing which means I can use only one crutch on the opposite side of my foot with the Achilles rupture and walk. This is much more natural as I am able to swing my arms the way I would when walking. I always start with scar tissue treatment using the Granston method and deep tissue massage on my calf. Here is a list of exercises I do regularly at physical therapy and at home.
1) Ankle pumps to loosen up the Achilles – 20 times
2) Rotate my ankle – 20 times each direction
3) Write out the alphabet with my toe from A to Z – 2 times
4) Band exercises – various
-dorsiflexion and plantarflexion – 3 x 15
-45 degree plantarflexion inner and outer 3 x 15
-90 degree plantarflexion inner and outer 3 x 15
-clams to work on hip both sides – 3 x 15
5) Picking up marbles with my toes onto a plastic jar
6) Seated calf raisers
I end each session icing my foot to decrease swelling. The physical therapy center uses a GameReady compression machine which really helps. It circulates ice water while compressing on your injury.