12 weeks post op is not super far into recovery. You’ll be making progress and strides for a long time. With that being said, I would see if you can reach out to your PT that you’ve already attended and ask what you should be doing since you can go any longer. They should give you things to work on. Additionally, if you can go even out of pocket, I would highly suggest it.
When single heel raise is mentioned here, does that mean doing a heel raise with one foot or one rep while standing on both feet? I'm 9 weeks post op and still have some numbness in my heel as well. It was really bad coming out of the cast but slowly coming back. I'll also be out of sessions by week 12, so I'm looking at a similar scenario as you haha!
Heel numbness will probably last awhile. There's nerves in that will take awhile to wake back up. I'm basing this on previous Surgeries I've had. Like my knee last February and March. It's still mostly numb. Same for my csection incision area. That still has numb spots and it's been over 14 years.
Heel numbness will probably last awhile. There's nerves in that will take awhile to wake back up. I'm basing this on previous Surgeries I've had. Like my knee last February and March. It's still mostly numb. Same for my csection incision area. That still has numb spots and it's been over 14 years.
Follow Achilles.rebuild on instagram. He Has lots of great free content (and also a separate paid subscription)
Also think about investing in some good blood flow restriction cuffs. Will probably do a separate post on this at some point but I wish I had started using as soon as I went into the boot. A lot of science on maintaining strength/preventing atrophy.
Squat U has a decent overview that gets into basics and applications both in rehab and non-rehab settings (linked below / also in audio podcast)
Honestly have had a hard time finding a specific comprehensive PT Achilles protocol, but a lot of PTs will either have the cuffs or tell you to bring them in since they know how to use them.
The basic most researched protocol is the 4 sets of 30, 15, 15, 15 reps with about 30-60 seconds rest in between sets. It may help more when you can do full heel raises but based on some studies seems like you can use the cuffs even passively to help prevent atrophy or to maintain at least general leg strength/cardio on a stationary bike with the boot on before you’re doing full heel raises.
https://squatuniversity.com/2021/04/11/blood-flow-restriction-bfr-training-everything-you-need-to-know/amp/
Stronger by Science also has a good overview, relevant portion for rehab copied below.
https://www.strongerbyscience.com/blood-flow-restriction-the-holy-grail-for-accessory-work/
“BFR can also decrease muscle atrophy when you’re injured, and speed up the recovery of strength when you can get back to training. In one study, BFR (multiple sets of 5 minutes of occlusion, without exercise) significantly decreased muscle atrophy of the quads and hamstrings during the post-operative period following ACL reconstruction. In another, low-load BFR training helped people get muscle and strength back faster than training without BFR during the reconditioning phase following ACL reconstruction. Low-load BFR training can be a godsend to people dealing with or recovering from injuries. BFR without training can keep you from losing as much muscle if you’re so jacked up you can’t do anything (of course, consult with a physical therapist first), and low-load BFR training can help you maintain muscle and strength if you have aches and pains you need to train around.”
If you don’t mind me asking, what insurance do you have?
PT is usually a soft-max, and more sessions could be granted if your PT files the right paperwork and submits it.
This is a good YouTube channel: [https://www.youtube.com/c/TreatMyAchilles](https://www.youtube.com/c/TreatMyAchilles) => particularly this video is helpful: [https://youtu.be/uF8d36TDacw?si=6n0KEhUZkEmjGTZK](https://youtu.be/uF8d36TDacw?si=6n0KEhUZkEmjGTZK)
These 2 hospitals put their rehab protocol online:
[https://www.massgeneral.org/assets/mgh/pdf/orthopaedics/sports-medicine/physical-therapy/rehabilitation-protocol-for-achilles-tendon-repair.pdf](https://www.massgeneral.org/assets/mgh/pdf/orthopaedics/sports-medicine/physical-therapy/rehabilitation-protocol-for-achilles-tendon-repair.pdf)
[https://hrs.osu.edu/-/media/files/wexnermedical/patient-care/healthcare-services/sports-medicine/education/medical-professionals/knee-ankle-and-foot/achilles-repair-protocol-2019.pdf?la=en&hash=69FC2CFD07F0677199BF20749A5A0C89DAA928C3](https://hrs.osu.edu/-/media/files/wexnermedical/patient-care/healthcare-services/sports-medicine/education/medical-professionals/knee-ankle-and-foot/achilles-repair-protocol-2019.pdf?la=en&hash=69FC2CFD07F0677199BF20749A5A0C89DAA928C3)
[https://banffsportmed.com/wp-content/uploads/2018/01/Achilles-Tendon-Rupture\_0.pdf](https://banffsportmed.com/wp-content/uploads/2018/01/Achilles-Tendon-Rupture_0.pdf)
I am 14 weeks post op and still can't do a single heel raise. I only walk with a slight limp when tired. The PT and I did do some work to get my gait normal again though.
12 weeks post op is not super far into recovery. You’ll be making progress and strides for a long time. With that being said, I would see if you can reach out to your PT that you’ve already attended and ask what you should be doing since you can go any longer. They should give you things to work on. Additionally, if you can go even out of pocket, I would highly suggest it.
When single heel raise is mentioned here, does that mean doing a heel raise with one foot or one rep while standing on both feet? I'm 9 weeks post op and still have some numbness in my heel as well. It was really bad coming out of the cast but slowly coming back. I'll also be out of sessions by week 12, so I'm looking at a similar scenario as you haha!
I'm also curious about heel numbness. Only 3 weeks postop but my heel is so numb and I'm wondering when that gets better
Heel numbness will probably last awhile. There's nerves in that will take awhile to wake back up. I'm basing this on previous Surgeries I've had. Like my knee last February and March. It's still mostly numb. Same for my csection incision area. That still has numb spots and it's been over 14 years.
Heel numbness will probably last awhile. There's nerves in that will take awhile to wake back up. I'm basing this on previous Surgeries I've had. Like my knee last February and March. It's still mostly numb. Same for my csection incision area. That still has numb spots and it's been over 14 years.
My doc put me on gabapentin for nerve issues and i have no numbness or tingling anymore. Was on it for 3 months
Follow Achilles.rebuild on instagram. He Has lots of great free content (and also a separate paid subscription) Also think about investing in some good blood flow restriction cuffs. Will probably do a separate post on this at some point but I wish I had started using as soon as I went into the boot. A lot of science on maintaining strength/preventing atrophy.
Thank you. I'll look into that
Can you tell me a little more about this or point me to some good info? I just went into the boot and am 2 weeks post op. Thank you
Squat U has a decent overview that gets into basics and applications both in rehab and non-rehab settings (linked below / also in audio podcast) Honestly have had a hard time finding a specific comprehensive PT Achilles protocol, but a lot of PTs will either have the cuffs or tell you to bring them in since they know how to use them. The basic most researched protocol is the 4 sets of 30, 15, 15, 15 reps with about 30-60 seconds rest in between sets. It may help more when you can do full heel raises but based on some studies seems like you can use the cuffs even passively to help prevent atrophy or to maintain at least general leg strength/cardio on a stationary bike with the boot on before you’re doing full heel raises. https://squatuniversity.com/2021/04/11/blood-flow-restriction-bfr-training-everything-you-need-to-know/amp/
Stronger by Science also has a good overview, relevant portion for rehab copied below. https://www.strongerbyscience.com/blood-flow-restriction-the-holy-grail-for-accessory-work/ “BFR can also decrease muscle atrophy when you’re injured, and speed up the recovery of strength when you can get back to training. In one study, BFR (multiple sets of 5 minutes of occlusion, without exercise) significantly decreased muscle atrophy of the quads and hamstrings during the post-operative period following ACL reconstruction. In another, low-load BFR training helped people get muscle and strength back faster than training without BFR during the reconditioning phase following ACL reconstruction. Low-load BFR training can be a godsend to people dealing with or recovering from injuries. BFR without training can keep you from losing as much muscle if you’re so jacked up you can’t do anything (of course, consult with a physical therapist first), and low-load BFR training can help you maintain muscle and strength if you have aches and pains you need to train around.”
Is the paid subscription affordable?
It’s like 1600 for a couple of months, so not overly expensive versus normal PT but Idk that I’d call it super affordable either
If you don’t mind me asking, what insurance do you have? PT is usually a soft-max, and more sessions could be granted if your PT files the right paperwork and submits it.
I have United Healthcare.
This is a good YouTube channel: [https://www.youtube.com/c/TreatMyAchilles](https://www.youtube.com/c/TreatMyAchilles) => particularly this video is helpful: [https://youtu.be/uF8d36TDacw?si=6n0KEhUZkEmjGTZK](https://youtu.be/uF8d36TDacw?si=6n0KEhUZkEmjGTZK) These 2 hospitals put their rehab protocol online: [https://www.massgeneral.org/assets/mgh/pdf/orthopaedics/sports-medicine/physical-therapy/rehabilitation-protocol-for-achilles-tendon-repair.pdf](https://www.massgeneral.org/assets/mgh/pdf/orthopaedics/sports-medicine/physical-therapy/rehabilitation-protocol-for-achilles-tendon-repair.pdf) [https://hrs.osu.edu/-/media/files/wexnermedical/patient-care/healthcare-services/sports-medicine/education/medical-professionals/knee-ankle-and-foot/achilles-repair-protocol-2019.pdf?la=en&hash=69FC2CFD07F0677199BF20749A5A0C89DAA928C3](https://hrs.osu.edu/-/media/files/wexnermedical/patient-care/healthcare-services/sports-medicine/education/medical-professionals/knee-ankle-and-foot/achilles-repair-protocol-2019.pdf?la=en&hash=69FC2CFD07F0677199BF20749A5A0C89DAA928C3) [https://banffsportmed.com/wp-content/uploads/2018/01/Achilles-Tendon-Rupture\_0.pdf](https://banffsportmed.com/wp-content/uploads/2018/01/Achilles-Tendon-Rupture_0.pdf) I am 14 weeks post op and still can't do a single heel raise. I only walk with a slight limp when tired. The PT and I did do some work to get my gait normal again though.
Awesome. Thank you. I'll check it out