Exactly 1 day after my last post, I received very good news in my 12 week post-op appointment. The doctor and nurses were very pleased and impressed with my healing progress, and said I did not have to go back for THREE MONTHS!
Three months? Wait. What am I supposed to do until then? Can I walk barefoot? Can I drive? Can I ride? Can I run?
The first great news: Yes, I can drive again! Regarding physical activity, the doctor said I should not increase by more than 10% each week, and that I should not start training for a marathon. Not knowing quite what that meant, I asked for a physical therapy (PT) referral and started sessions last week.
In week 1 of PT, I have been given the following exercises:
- Toe curls (trying to scrunch up a towel), 2×10 twice a day
- Seated heel raises, 2×10 twice a day
- Ankle rotation front and back, 2×10 twice a day
- Ankle rotation side to side, 2×10 twice a day
The first couple of days of trying to move my toes caused some discomfort that I was not used to. My foot has not hurt since the second week after surgery and now the exercises make my toes hurt a bit. However, I can already feel how these exercises are helping me walk normally by letting my foot roll onto the toes, and the ankle rotation feels wonderful.
The other great thing about PT is that my I can begin trying out new exercises. I have been pretty consistent with my upper body weight training, but since last week I have incorporated squats (body weight), and brief elliptical and recumbent bike cardio sessions.
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Passed my 3 month post-op check-in with flying colors! Doctor does not need to see me for THREE MONTHS. She said I can begin increasing physical activity, but not by more than 10% each week… That means: elliptical! Felt super clumsy at first, but I did 10 minutes and my foot felt normal. I'll slowly start adding time and distance and hope to progress to walking/treadmill/running with the help of a physical therapist. Soon! 🚶🏽➡️🏃🏽 — #️⃣ #recovery #physicaltherapy #footsurgery #bunionsurgery #elliptical #cardioworkout #saturdaymorning #mizuno #mileschangeyou #workout #training #trainingday #getlean #tritraining #triathleteintraining #triathleteinthemaking #swimbikerun #learntorun #calfs #trainhard #trainsmart #nevernottraining #nevergivingup
I’m incredibly pleased with my post-surgery state. I thought I would lose a lot more strength than I did. I think eating 40%+ protein has really helped maintain my muscle mass, despite the atrophy in my legs. I also started swim lessons and I love being able to work on my goal of becoming a triathlete even though my legs and feet are not ready yet.
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Half a mile swim to end the productive part of my Sunday. It's couch time and #Hulu for the rest of the afternoon 😜 🏊🏼✔️🔜🛋📺 — #️⃣#swimbikerun #swimmingtime #swimmerlife #swimlikeamermaid #tritraining #triathlontraining #triathleteinthemaking #triathleteintraining #sundayafternoon #sundaytraining #swimsunday #swimmingsunday #trilife #sprinttriathlon #sprinttri #pooltime #redwhiteandblue #ymca #wymta #findyourstrong #irunthisbody
In my next update, I hope to share stories about going back to group fitness and maybe/hopefully getting to try an upright stationary bike!