Training Log Archive: AnnaIn the 1 days ending Oct 29, 2020:
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Thursday Oct 29, 2020 #
7 PM
achilles exercises 15:00 [1]
Got in to see the pt! She said she could see me for both things:
- She verified the insertional achilles tendinitis
- She said the sesamoiditis/plantar plate issue will get fixed by continuing to rest, which was my earlier impression + said it adds challenges to work around with the achilles plan (e.g., calf raises put pressure on the ball of my foot)
Highlights of what I'm supposed to do:
- Exercises to do each day, then appointments each week (initial referral covers 12, may get more after)
- Avoid walking on hills
- Avoid shoes with closed heels if they're painful on the part of my foot that hurts
- Follow drs' advice on anti-inflammatories, which was ice/topical anti-inflammatory as needed.
- Yoga is fine, aqua-jogging is fine, LIGHT roller-skating opposite derby direction, ~15 min per week is fine as long as there continues to be no pain. If there's any pain, decrease to 10. (No running or jumping or normal skating for now)
- I can use massage balls on my arch/calf, make sure not to roll the ball of foot or achilles tendon
Exercises:
Sitting plantar flexion w purple band (10 x 3, each leg)
Sitting ankle eversion w purple band (10 x 3, each leg)
Single-leg balance w clock reach (10x2, each leg; am allowed to do these on skates, but my heel hurt from the pt prodding it at the initial evaluation, so did barefoot today and gonna see if it feels better tomorrow)
- She verified the insertional achilles tendinitis
- She said the sesamoiditis/plantar plate issue will get fixed by continuing to rest, which was my earlier impression + said it adds challenges to work around with the achilles plan (e.g., calf raises put pressure on the ball of my foot)
Highlights of what I'm supposed to do:
- Exercises to do each day, then appointments each week (initial referral covers 12, may get more after)
- Avoid walking on hills
- Avoid shoes with closed heels if they're painful on the part of my foot that hurts
- Follow drs' advice on anti-inflammatories, which was ice/topical anti-inflammatory as needed.
- Yoga is fine, aqua-jogging is fine, LIGHT roller-skating opposite derby direction, ~15 min per week is fine as long as there continues to be no pain. If there's any pain, decrease to 10. (No running or jumping or normal skating for now)
- I can use massage balls on my arch/calf, make sure not to roll the ball of foot or achilles tendon
Exercises:
Sitting plantar flexion w purple band (10 x 3, each leg)
Sitting ankle eversion w purple band (10 x 3, each leg)
Single-leg balance w clock reach (10x2, each leg; am allowed to do these on skates, but my heel hurt from the pt prodding it at the initial evaluation, so did barefoot today and gonna see if it feels better tomorrow)