Training Log Archive: Wyatt

R-foot a little generally sore tired when going to sleep last night. But felt pretty good this morning. No ache for ~5 minutes, then just minor stuff when walking...

Level 5 only. Still resting L hamstring, which seems healed.

Also did 2x15xstraight calf eccentric/R-foot and 2x10xdiagonal R-calf eccentric. Follwed by ankle rotation in air, then on ground, then massage... It was getting kinda sore, but massage helped.

R-foot mildly sore while walking, esp when barefoot. When walking with orthotics, pain at 'spot' is rare, barefoot it still happens. Plus I still limp noticably while walking.

Walking to/from and around the NJ aquarium. Foot a little tired/achy, but not too bad.

Level 5 the whole time to do relative rest of L-hamstring that was sore two days ago.
L-hamstring only mildly sore to the touch this AM and fine after cycling.

Plus 2x15x3 calf/ankle exercises. Plus tried 1x10x diagonal calf which I think works the hurt tendon better than the ankle stuff I was doing.

I've got a little pain in the center back bottom of R-foot this evening (like a day or two ago?) which I attribute to the bent-knee calf work. Tomorrow I'll skip that exercise and do the other two.

Starting doing heat, massage in addition to ice on foot due to age of injury. Still doing ice after exercise. (2x sets of heat/massage/ice.)

While my foot is definitely better than a week ago, it's still surprisingly weak. Just getting out of bed this morning, and wandering without a limp and my R-foot felt sore. Same spot (outside bottom, center). I have no idea when this will be good enough to run on... This is about where I was ~7 days after the original injury. Sadly this is 26 days after the re-injury.

Foot Healing Plan:
- Ice every 2 hours, for 15 minutes, all day long.
- Injury Strength: 2x a day, short walk, then achilles and R-ankle eccentric training, first level of ankle training.

- Endurance: Starting Feb. 3, after one Injury Strength, do daily short walks (~10 minutes then increase), stop if foot gets sore at all, can try running when 30 minute walk is pain free

- Aerobic activity - 6x/week cycling, w/intervals 2x/week (although off for a few days now due to hamstring...)
- 3x/week weights including one-leg squats (R - IT got sore yesterday, perhaps because I've been skipping the squats)

Consistent, moderate pace walk in flat, level, hallway. Foot felt a little imperfect at ~3 min., even more imperfect at ~4 mins. Darn. Was okay when stopped and switched to strength training of 2x15x3ex. (R-foot) and 2x15xoutside-ankle-only (L-foot). Iced before and after (all part of ice #1.) Probably shouldn't have iced before.

Plus some weights.
Plus 2 sets of 15 reps x 3 foot exercises, then 1st ice. (No more advil.)

Foot rarely hurts walking, although it does seem to do the light burn in the evening thing a little.

L-hamstring a little sore, perhaps from yesterday's cycling.

With orthotic shoes on, I can walk ~1 minute totally normal now, but then it starts getting mildly tired/sore. Nothing particularly sharp any more. Occasionally some mild soreness in back center bottom of (R) foot perhaps from calf exercises that is more apparently than anything at 'bad' spot.

Pretty tough on cycle. Plus 2x15x3ex. for R-foot. Also doing some regular calf-only work for L-foot at same time to maintain some symmetry.

2 or 3x ice and 1x advil. Stopping advil - doesn't seem necessary any more and I'd rather not OD my liver (or whatever absorbs excess advil...)

Read map while cycling. Plus random weights.

Plus 2s x 15r x 3 foot ex. after workout.

On ice # 3 and only took 2 advil thus far.

3x ice & 3x advil as of 6pm. Work & AJ sick hasn't allowed exercise yet. And I'm currently in a work mtg.

Some hard/easy intervals on cycle. 4x ice & advil all day incl. last after cycle.

2 sets of 15 reps of 3 foot/ankle exercises.