Achilles Tendon Rupture Recovery: An Athlete’s Journey (Months 0-5)
I’ve noticed that a lot of my videos and recovery blogs are not as accessible as I’d like them to be, so this designated page about my Achilles Tendon Rupture, Surgery & PT/Recovery Journey will help to fully resolve this issue and provide you with easy access to any recovery material you may need for your own progress.
At this time of writing I am 5 and a half months post-op. I will try to actually regularly update this page for anybody seeking:
- Help, motivation and advice from the trauma of an Achilles tendon rupture/surgery
- Recovery strategies, post-op or non-op (though my journey is the operative route to repair my rupture)
- Videos on strengthening and stretching your Achilles tendon and other core muscle groups
- Videos on general health, fitness and exercise
- An Achilles tendon rupture PT/Recovery Program developed in conjunction with a top physiotherapist with British Athletics (Chris Bramah, Athlete Matters/Worsley Physio Clinic)
- Q&A on the Achilles Tendon Rupture Recovery Process: Answers to questions on their recovery. Submit your questions here. If I can answer them myself I will. If not, I will direct them to somebody who can!
- Strengthening exercises for a week Achilles tendon and calf muscle
I hope this helps!
The Rupture & My Reaction: https://abigailirozuru.com/2016/05/04/my-road-to-rio-olympic-update-good-bad-news/
A Common Rehab Mistake: Rushing https://abigailirozuru.com/2016/07/13/road-to-recovery-striking-the-right-balance/
The Rehab PT Program
Stage 1: Weeks 6-12 Approx.
These stages are recorded in weeks based on my progress. However, if you have never done proper rehab for this injury, even if you are many months post-op you may still be unable to hit these targets. So start from this stage and progress at your own pace.
NOTE: I was doing some of these exercises whilst in my cast/boot.
Read this post and watch the accompanying YouTube videos if:
- You still walk or run with a limp
- You still have little-to-no stretch in your calf/Achilles
- You are unable to do at least 10 full single leg calf raise
- You are unsure of what workouts you can do in a cast or boot
Post 1 (Achilles Tendon Strengthening Exercises, Daily PT & General Conditioning): https://abigailirozuru.com/2016/07/15/sports-an-achilles-tendon-rehab-program-videos-week-8-post-op/
Post 2 (Achilles Tendon & Calf Stretches): https://abigailirozuru.com/2016/07/29/sports-an-achilles-tendon-rehab-program-videos-week-11-post-op/
YouTube Videos: https://www.youtube.com/watch?v=cDs0tZA3pyk (Body Conditioning & Foot Balance & Mobility)
https://www.youtube.com/watch?v=NOQgpPiyWKM (Achilles Tendon/Calf Strengthening)
https://www.youtube.com/watch?v=RmLb5MB1XC0 (Stretches to Regain Achilles Tendon & Calf Mobility/ROM)
Stage 2: Weeks 12-20 Approx.
Read this post and watch the accompanying video if:
- You have completed Stage 1 and would like to push yourself further
- You want to regain complete strength and healing in your Achilles tendon and calf muscle post-op or post-non-op.
YouTube Videos: https://www.youtube.com/watch?v=XhONlsgSnlA (Achilles Tendon Strengthening Activities in the Gym) – Isometric holds & Soleus raises
Stage 3: Weeks 20 onwards Approx.
Watch this video if you have successfully accomplished everything in Stage 1. You can actually do the activities in the first part of this video at a low level from as soon as you feel relatively comfortable moving. (Pre-warm up)
The Jump-specific part of this video should only be completed once you have successfully completed Stage 2.
You should view this video if:
- You are a keen basketball or netball player,
- You love to jump or
- You would just love to get back to full fitness, or
- You want to get to an even higher level of fitness and mobility than you had before.
YouTube Video: https://www.youtube.com/watch?v=PrCzNMg741o (Pre-warm up, warm up & pre-jump prep for an Achilles tendon rupture)
16-10-16: I am currently 5 months post-op. I officially started running again on Thursday 13th October 2016 – 5 months post-op.
30-10-16: Search: ‘My Every Day Breakthrough’ for this update. One notable change to my rehab program is that my isometric single leg calf holds are now at 2 sets of 5 reps of 10 seconds (as opposed to 30 or 20 or even 15 seconds as it has been in the past). My target is: 2 x body weight now to be able to jump again and get back to full health, strength and mobility!
Please return for the next update on or before Wednesday 30th November 2016.
If you like this page and it has helped you, please like, comment and share. I would love to make a significant, positive impact. Thank you.
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