- balance on one foot with my eyes closed, 3 x 30 seconds
- calf stretch
- scrunch up the width of a hand towel under my foot x 10
- a whole bunch of ankle exercises with a theraband. At first, I got an orange one and it was extremely easy. I asked for something more and we went up 2 levels. It was still pretty easy.
Yesterday I met with a new PT (Becky) and she immediately began poking around on the bottom of my foot and noted that my plantar fascae is crazy tight. She then commented on how that likely contributed to my fracture (ding ding ding!!!) I told her about my calf and so now we have a bit of a hypothesis going. I didn't have my calf problems until I moved here and had to run hills. So my poor calves are freaking out trying to balance out some other muscle imbalances. Becky tested out some other muscle groups and it was pretty sad. Apparently I have no glutes. She is a pilates instructor and I have done years of pilates, so we speak the same language. The plan is to strengthen my glutes and associated muscles, which will help ease the load on my calves. And then I get dry needling. (ick) But now I feel like I've found someone that is used to working on crazy athletes and knows how to properly treat them. Hurray!
So now, my PT exercises look like:
- scrunch a towel up with my toes and hold it 10 seconds x 10
- a series of 5 pilates side leg raises, 10 reps, 3 sets. That's 150 leg raises PER LEG. And I get to do that 2x a day. This kills me. Its seriously hard.
- modified bridge pose where I extend one leg straight at 45 degrees and hold 10 sec x 10
- pilates swimming (legs only) but slower. one series of 30 reps is leg straight, the other is leg bent up at 90 degrees
- very slow calf raises x 30
- and my most recent torment, hold my big toe back to stretch my foot and then massage my plantar fascae. I was muffling my painful whimpers into a pillow last night. Holy crap, that hurts!