- 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!
The main objective of physical therapy for a calf strain is to heal the injury as fast as possible. The faster the injury heals, the less likely that the scar tissue will develop. I hope you push on with your physical therapy sessions, Erin.
ReplyDeleteCandy Rowe
Well, one important thing that you need to remember whenever you take your PT session is that you must not hesitate to ask your trainer. If you have something in mind, if you really feel like these exercises are not right for you, ask your trainer about it. You must also try to understand what these exercises are for. I’m sure your trainer lets you perform these activities because it’s what’s good for you. This will help you recover with your injury.
ReplyDeleteSienna Christie
Remember that sometimes, you should really try first before you discover if something works for you and if it doesn’t, you’ll always find a much better and effective way. Well, I’m glad that you found a great trainer! She made you feel relaxed and peaceful, didn’t she? :))
ReplyDeleteJaye Fiecke