It has now been one year since I injured my AT.
I have more pain than I had a year ago. I’m sure that I have lost cardiovascular fitness and I am not yet back to my pre-injury running routine; the most frustrating thing being the lack of improvement over time and the constant setbacks. I can now run 5 miles at about a 10 minute pace without pain, but I can not do it two days back to back. I seem to need 2 days for the tendon to recover from each run. I have an exercise routine that feels like it is helpful so I am sticking with it for a while longer.
Twice daily:
- eccentric heel lifts 20 X 2 with 10 LB
Once Daily:
- bridge marches 30,
- rear leg extensions 15 X 2,
- single leg squat 1- X 2,
- isometric toe exercise 30s,
- calf stretch 30s,
- single leg stand eyes closed or heel-toe eyes closed 30s X 2
3 times per week:
- Side step with the red Theraband on the feet – down the hall and back,
- 5 mile run @10 minute pace with orthotics OR 40 minutes elliptical OR 1 hour stationary bike
- Kneeling hip flexor stretch 3 minutes
Once weekly:
- pool running 20 – 30 minutes,
- thigh, calf and foot stretches in the whirlpool,
- hip abduction (Nautilus) 12
- Seated Leg extensions (Nautilus) 12
I also foam roll and massage the ankle and gastroc whenever I have time. My goal is to run a 10K race in January, a 5M in February, and a 10K in March.
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