I immediately set out to make a PT appointment but backlog made it impossible to secure an appointment until yesterday.
This one week delay was probably a good thing. Initially, simply walking on my right leg tired the weakened calf muscles, quadriceps, and the bottom of the right foot. Despite all the isometrics exercises that I had done, it turns out that there is simply no substitute for weight bearing to maintain leg strength. So, for example, whereas before the accident I was routinely doing sets of 25-30 heel drops on one leg with 85pounds on my back; last week I could not raise my body weight once on the right leg, my right calf having become so weak.
In any even, after assessment the therapist gave me a home program of:
- Hamstring stretches, lying prone, using a length of webbing with a loop tied in the end to capture my foot (as opposed to doing bent-over toe touches, which irritate my right hip). 3 x 20 sec
- Calf stretches on ramp or leaning against wall, 3 x 20 sec
- Quad lifts, quad locked, lying on my back, 3 x 10 rep
- Hamstring/glut bridges starting on my back with knees bent, 3 x 10. These I find to be REALLY difficult much to my surprise.
- Standing hip clamshells with elastic loop around legs 3 x 10
- Standing hip flex, w/ elastic loop around legs, 3 x 10
All of the above, twice daily followed by icing.
Also, last week I started eccentric heel drops, no weight; 3 x 15 straight leg, 3 x 15 bent leg, every other day. This week I am increasing the frequency to daily. On the right side I cannot do 15 reps with straight leg so I cut the reps to 10. I will increase to twice daily as soon as the right leg can do compete sets in control.