Achilles Injury Week 4

In this video, I take my first steps without my walking boot!! Healing is a slow and steady process, but with the help of my physical therapist and committing to my own rehab every day, I'm getting stronger and more mobile. This week I show you a few of the exercises I'm doing as well as an update on the walking boot and dorsiflexion.
00:52 weight bearing
1:20 dorsiflexion limitations
2:08 ask your PT and Dr. if you can start weight bearing
2:42 return to work
3:03 scar/incision sore and irritated
3:50 different boot styles/padding suggestions
4:34 working on ankle mobility/exercises on breaks
5:00 not pushing dorsiflexion
5:30 Achilles is still strong at week 4/remodeling phase from 8-12 weeks
6:25 pushing rehab minus dorsiflexion
8:05 rehab for week 4
10:40 sleeping without boot/morning routine/daily PT work
14:34 ways to deadlift/weight lift in non-weight bearing
15:40 increasing protein, collagen, creatine and other supplements to help in recovery
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
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[@pablocortes6950]

Hello, I'm wk 3 , getting my cast off in 2 days . This is a very tough recovery to go through. I truly appreciate your video, helping me stay positive. Thank You‼️

[@ThePhysioFix]

How are you doing out of the cast? In a boot with an elevated heel?

[@pablocortes6950]

@@ThePhysioFix yes, I do have the boot with the heel. So happy to be out of the cast. One day at a time...physical therapy in a week. I'm putting very little weight on it. Thank You...

[@MosAchillesJourney24]

Loving how you’re finding exercises around the injury. I’m in week 3, i have done a bit but could do more. The big question i’m getting out of your vlogs is ‘how can I?’

[@ThePhysioFix]

I am so glad that you have found my videos and that they are helping you! You got this and I love that you are up for trying new things too!!!

[@madmaelstrom]

I can't thank you enough for posting these detailed videos of your experience. I am a dance instructor and recently ruptured my Achilles. Your input has helped me stay motivated about retraining for my sport/artistic expression as well as preparing me for the struggles and bumps in the road ahead. Hopefully you are still feeling great in your body after the long Odyssey to recovery

[@ThePhysioFix]

I am so sorry to hear that you are going through this injury but I am glad that by sharing my journey I am able to help you! I am here for you if you need anything!

[@PaulBalchas]

First let me point out I’m old enough to have known better… I delayed even seeing my GP about my swollen ankle for six months. I know enough about light self-therapy to reduce injury and swelling. And my 30-90 minute workouts MWFs actually worked to get my foot/ankle in shape. But it wasn’t until I tried standing on my toes that I discovered my right foot wouldn’t cooperate. Uh-oh. Long story short my complete tear was repaired exactly 26 days ago. I’m in a hard cast and I look forward to having it cut off in three days. I hope to get booted, but my first goal will be to WASH MY FOOT! Baby steps, eh? Doc, I find your first 3 videos helpful and inspiring. I like that you include video clips of your progress. I’ve looked at a few others, but your knowledge and articulate explanations, and downright enthusiasm, really make it for me. I will do my best to work as hard as I’m able to beat that 9-12 months timeline. My long term goals are to: 1) start running 5ks again, and, 2) go to Egypt and climb the Great Pyramid. Btw, I’m 72 years old.

[@ThePhysioFix]

O my! Thank you for your support and I am glad you find my videos helpful! I am so glad that you are on your way to recovery! I think you can definitely reach those goals but I would not recommend pushing the timeline as tendons and tissues take time to fully heal and you do not want to risk having any complications! You got this and remember to take it day by day and sometimes minute by minute!

[@kasiamakowski39]

Thank you for sharing your experience! I’m exactly 4 weeks post op. Full rupture, right leg - so it adds extra anxiety and frustration because I can’t drive. I’m still in the boot, was seen by a PA last week for my 1st f/u (doc was out of town) who didn’t even want to hear about starting PA and said that it will be discussed on 6 weeks f/u. I’m sooo frustrated because prior to the injury I was physically very active, now my ankle much is gone 😭. I’ve also noticed most people’s scars look different. Mine in very short, horizontal where I still have weird plastic sticks holding the skin. Two stitches on left and right side from that cut were removed last week. Would you doc, or anyone else know why is it like that?

[@kasiamakowski39]

*ankle muscle - sorry autocorrect is wrooong!!

[@Eatsleep864]

Hi, I have been following your videos because I have the same injury as you and it seems like a similar timeline. They've been really helpful. At this stage, are you still using your iwalk knee crutch?

[@ThePhysioFix]

I am sorry you are going thru this injury, but I am glad that my videos have been helpful! I am not really using any assisting devices right now. I am in my boot while working and this week I left both my scooter and iwalk at home when I went to work. I definitely got use out of them but I am trying to go without right now so we shall see.

[@stephanroberts5061]

These videos have been beyond helpful in my rehab journey. Thank you! I am experiencing the same issue with the boot rubbing against the incision and prolonging the healing. Any other recommendations to help with that?

[@ThePhysioFix]

I am so glad that my videos are helping you! I will attach my link with all the things I found helpful! www.amazon.com/shop/thephysiofix

[@stephanroberts5061]

@@ThePhysioFix Thank you!

[@stephanroberts5061]

@@ThePhysioFix Thank you! I did purchase the TENS 7000 unit and was wondering if you had any tips on where most effective placement for treatment would be?

[@leeredford1028]

get well soon... im sure with all the exercise routines, and your determination... you'll be on your Feet sooon enough...

[@ThePhysioFix]

Thank you! I am just taking it one day at a time!

[@leeredford1028]

@@ThePhysioFix 1 day at a time is all you can do... is this your first serious injury???

[@markperry847]

Love your videos you rock

[@Full_regalia]

Just hit 4 weeks post-op and I’m using 3 wedges in the walking boot. Doing PT 3x per week. I am notably afraid of dorsiflexion exercises/stretches due to lack of strength and fear of re-rupture or “healing long.” Are my fears warranted or should I be trying to actively move past the 0 degrees of dorsiflexion I currently have? (Regaining full depth squat mobility is a priority for me as well)

[@ThePhysioFix]

I am so sorry to hear that you are going through this injury! I had those same fears but you got his! Make sure to listen to your body and if it is a rough day take it easy. No need to push it on those days! I would not focus on dorsiflexion until after 12 weeks. You can work on it but do not move too fast with it. I wish you all the best and please reach out if you need anything!

[@MrCox2121]

You have had a rapid recovery. Did they use the speedbridge procedure?

[@Always_Never]

I have those same fears, and I'm only 3 weeks out (non-op) how did you end up healing? At what week did you begin to walk on the boot without crutches? And did you do steps/stairs at the same time?

[@Thatchaponsrinoi]

Get well soon! I had fell down stairs yesterday and my ankle was broken😹 I have to wear a leg cast for 2 months. How long did you wear a leg cast before change to boot?

[@ThePhysioFix]

Thank you and I am sorry you are hurt and in a cast! I was in a splint for just over a week and in a cast for 10 days before moving to a boot.

[@Thatchaponsrinoi]

@@ThePhysioFix I have to wear a long leg cast because I also fracture knee😂 Broken ankle and fractured knee😂555 Does crutches is hard to use? I have just get crutches today

[@RaeTee]

I am about 5 days post op. Did you have the PARS, minimal invasive surgery?

[@ongjoanne4617]

Hi Dr, as long we dun dorsiflex too much, won't haf risk of rupturing the tendon again? Have been walking in the boot and full weight bear and worried on rupturing it again as I've been walking alot.

[@ThePhysioFix]

That is completely normal to have that fear but with wearing the boot it will prevent any quick motions into dorsiflexion. I would definitely consult with your Physio with your concerns so they can help you gain confidence with movement.

[@marciarodrigues3084]

Hi nice to see your videos Just a question I am on my week 5 I only had one phisio sofar but I am still using my crutches I am so surprised how u already in 4 weeks starting to walk Can u please help me with some tips u can do to speed the process

[@ThePhysioFix]

Where you are is completely normal where you should be. I was a little ahead since I am a PT and my surgeon was okay with me starting things at my own pace. I hope your recovery is going well! How is physio going?

[@BMixMyster]

My surgeon let me weight bear with no crutches, still in my boot, at 10 days. I started rock climbing in my boot at three weeks, and then without my boot at 8 weeks. Non surgical treatment at 55 years old. I did my other achilles the previous year and got surgery. Recovery was actually quicker with surgery.

[@kenwinter4398]

I’m on week 16 of my Achilles repair. Long road. Hoping to start running soon?

[@ThePhysioFix]

It is a long road for sure but you can do hard things and I am here for you! I would definitely work a lot on calf strengthening (both gastroc and soleus), single leg work and unilateral work before starting to run. Do you have a PT you are working with? BFR is also a great tool to use as well!

[@Always_Never]

When were you able to do go up stairs/steps? Do stairs put you in dorxi flexion?

[@ThePhysioFix]

It took a while before I could go up and down stairs without assistance and it requires dorsi flexion and you do not want to start working on that until 12 weeks post repair/injury. It took awhile for going up to as that push off is very similar to a single leg calf raise and those are tricky to do after an Achilles injury

[@Always_Never]

@@ThePhysioFix thank you so much for the sound advice!

[@baderouni243]

Hi dr hope you are well and in good health. I am in my fourth week recovery. I couldn’t even do partial weigh bearing I removed the cast 4 days ago. My ankles and and tendon all are swelling and very hard is that normal or it could be something ?

[@ThePhysioFix]

I hope that you are feeling better now! The swelling is definitely normal and took awhile for my Achilles to not have the swelling. Listen to your body and reach out if you need anything and I can try and point you in the right direction!

[@bamagrl26]

Is it necessary to have a cast? Can you just have another splint put on? I'm having Anxiety with the cast.

[@ThePhysioFix]

I understand the anxiety but the cast is really for protection to make sure that you stay in the correct position to give the tendon extra time to heal. I am grateful I had a cast because I lost my balance on a step and put my injured foot down to catch myself. I did not have any issues because the cast protected me.

[@rob-3]

Hi! I tore my Achilles and got surgery late in February. I got my cast off a little over a week ago and was told I could start doing small movements around this time. I've done some toe movements and ankle rotations, but I'm scared of moving my foot up and down. Any suggestions on getting over the fear of the injury?

[@ThePhysioFix]

Hey Rob! I am so sorry to hear that you are going through this injury! It is a long recovery but you can do it and I am here for you! Yes!!! What you are doing is a great place to start! I would suggest to start with the small movements and as you gain confidence with those you can increase your range of motion and build from there. It will take time and I understand about the fear as it is definitely real! I would also like to mention that working with a physical therapist that has a good idea how to treat these injuries is incredibly beneficial and can instill confidence and reduce fear too! If you would like to work with me I’d love to work with you! You can book an online consultation with me right here: calendly.com/thephysiofix/30min Just remember to take it one day at a time, listen to your body, start small to build confidence and gradually build on all of the little wins YOU GOT THIS!!!

[@Brwnsugaa45677]

So I am just finally weight bearing and riding the bike 5-6 weeks post opp. I couldn’t get into PT until 4-5 weeks. I typically have flat feet. Is it normal to feel my arches aching while walking (still 3 wedges in) in the boot? I also do feel calf pain sometimes.

[@ThePhysioFix]

I am so sorry to hear that you are going through this injury! It is totally normal to feel achy and uncomfortable especially at this stage. Make sure to listen to your body and if it is a rough day take it easy. No need to push it on the rough days!

[@Brwnsugaa45677]

@@ThePhysioFix thank you so much for the fast reply. May I ask about swelling? It seems my whole foot has blown up and also a little bit towards the sides of my ankles. Looks kind of scary 😳 lol. Started elevating again and icing. Is this normal? Should I just consider this the new “normal” for awhile and just be okay with resting at times? Mentally in a tough place. Any advise is really helpful. I seen you had a rerupture. If no obvious “pop” may I ask what kind of signs you would see? I accidentally fully stepped on mine before during non-weight bearing stage, but passed Thompson test so seemed okay. Just more pain than usual lately! Thank you for allowing me to reach out to KZbin for some helpful guidance 🙏🏽

[@ajaykumara7158]

Thanks for sharing

[@nathanbutler2439]

My physio and doc want me to work on dorsi flection before bearing too much weight. Thoughts?

[@ThePhysioFix]

It all depends on you and your recovery. I would not be too aggressive with dorsiflexion before 12-13 weeks though as you do not want to heal long.

[@gipsbrasil]

I love when you walking with crutches

[@ThePhysioFix]

Thank you but I am glad I do not need them anymore!

[@rodneylockhart1471]

Did you sleep with your boot on?

[@ThePhysioFix]

For the most part yes I did. I would take it off in the middle of the night sometimes lol

[@rodneylockhart1471]

Did you get alot of swelling after walking?

[@mahedihasen5276]

Did you have an operation?

[@ThePhysioFix]

I had my original rupture surgically repaired and when I had a partial re-rupture I did a conservative approach and wore cowgirl boots to keep me at 25 degrees of plantar flexion.

[@snezzy8766]

@@ThePhysioFix Hi, great videos. How did you rerupture?

[@sharodervin4590]

Hello, I am following your progression per phase. During week 3 did your heel hurt when you walked without your boot?

[@firiehiwoty7581]

@@ThePhysioFix Thank you so much for sharing this useful information. How do you know you had a partial recapture? It’s killing me if I’m having it. I’m on week 4 NWB, but doing the ROM exercise. Out of nowhere I’m having a bit but unusual pain.

[@Brwnsugaa45677]

I am also following!! @thephysiofix

[@lazergblahsen8897]

💕💖💖🌹

[@ThePhysioFix]

Thank you!!!!

[@waynemccauslinmotion]

Wow, my Orthapedic said I can’t try walk till week 8. Wtf. 😂

[@Htx_Frankk]

Same I was told to put 25% weight bearing in already in a walking boot I’m in week 7 going in week 8

[@ThePhysioFix]

every doctor is different. I had a little extra cushion with my doctor since I am a physical therapist. I hope you are both having a smooth recovery!

[@Htx_Frankk]

@@ThePhysioFix thank you ma’am 🙏

[@plengrongpi8241]

Im also achilles broken sister

[@ThePhysioFix]

I am sorry to hear that you are going through this injury! It is a tough injury but you got this and I am here for you!

[@plengrongpi8241]

How many days can walk my leg sister?