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Tuesday, January 17, 2012
Wednesday, January 4, 2012
Week 11 onwards - Gymming to Walk
I go to the gym regularly after removing the cast. The trick is to get the confidence back in you foot. Mine was hopelessly lost.
I limp and do not walk normally. There could be 2 reasons that have resulted in the limp
- Hamstring and calf muscles are atrophied and very weak
- Mind over body. I don't believe in my foot
My guess is that it is a bit of both and they continually are a function of each other. So as I strengthen my muscles, my confidence builds.
I wear an ankle guard while gymming. Really helps. And better to play safe.
In the gym,
- I do 10-15 minutes session on the treadmill. During this session, I walk at a slow speed (between 2-4) trying to ensure that I walk without a limp. Looking at your feet while walking is good feedback to the brain and helps walk steadily. (it is not a good idea to try and beat the mile-in-4minutes record on day 1!)
- 10-15 minute session on the cross trainer. Doesn't require too much ankle movement but helps put some weight on the ankle. Additionally helps strengthen hamstring and calves.
- 10-15 minute session of cycling. helps in ankle movement and really helps strengthening the muscles. This felt like the easiest of the 3 sessions.
After a few sessions, I also started doing some simple weights on the legs (especially the victimized one).
After each gym session, my foot is invariably slightly swollen. This is probably due to all the soft tissue and bone injury; and not the ligament tears. Over days though, the swelling after exercise has been coming down (very very slowly). Bit of rest again makes everything look normal!
After each gym session, I have some protein supplement to give the muscles all they need to grow.
I limp and do not walk normally. There could be 2 reasons that have resulted in the limp
- Hamstring and calf muscles are atrophied and very weak
- Mind over body. I don't believe in my foot
My guess is that it is a bit of both and they continually are a function of each other. So as I strengthen my muscles, my confidence builds.
I wear an ankle guard while gymming. Really helps. And better to play safe.
In the gym,
- I do 10-15 minutes session on the treadmill. During this session, I walk at a slow speed (between 2-4) trying to ensure that I walk without a limp. Looking at your feet while walking is good feedback to the brain and helps walk steadily. (it is not a good idea to try and beat the mile-in-4minutes record on day 1!)
- 10-15 minute session on the cross trainer. Doesn't require too much ankle movement but helps put some weight on the ankle. Additionally helps strengthen hamstring and calves.
- 10-15 minute session of cycling. helps in ankle movement and really helps strengthening the muscles. This felt like the easiest of the 3 sessions.
After a few sessions, I also started doing some simple weights on the legs (especially the victimized one).
After each gym session, my foot is invariably slightly swollen. This is probably due to all the soft tissue and bone injury; and not the ligament tears. Over days though, the swelling after exercise has been coming down (very very slowly). Bit of rest again makes everything look normal!
After each gym session, I have some protein supplement to give the muscles all they need to grow.
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