What No Physio!! Good Job I Can Do My Own Rehabilitation

If your earlier in your rehab see my previous rehab post. 

At around week 13-16 its usual that the boot is safe to remove. Today I've removed my boot and as is typical of NHS cost cutting I've been semi discharged (6 month open appointment) with no physio appointments. The head physio that told me all this lectured me that it will take me 6 months to learn to walk again, then dropped the bombshell that it wasn't appropriate to give me physio!! Shocking!!

From this point onwards the plan of action is to;

• increase weight bearing (WB) tolerance 

• theraband:  inversion/eversion, and dorsiflexion (DF) Although I wouldn't recommend this long term due to it altering muscle function. Never train long term with bands. 

• ROM exercises:   

- gentle calf stretches 

- manual mobilization as required 

• proprioceptive exercises to allow the foot to learn where it is, and what its supposed to do.

- single leg support (you need this to walk properly)

- progress to wobble boards and other unstable mediums. 

• gait retraining 

• swimming and or walking in the water.

• eccentric training (the brake of your muscle)

14+ weeks usually sees it progress to more dynamic work such as;

- hopping 

- skipping 

- progress to sport specific drills

Week 16+ 

• work or sport specific activity 

• work to control arch 

• emphasis on 

1. proprioception:  wobble board, fitter etc

2. strength training through range 

• running 

• full lower extremity strength 

• maximum function   

Week 26 • Possible return to competitive sport depending on function and individual recovery needs