Speaking of heels -- this whole episode seems to have triggered plantar fasciitis in both feet. On the left (injured) side, the sprain causes muscle tightness in the achilles and calf, which in turn puts strain on the plantar fascia. On the right side, it's less clear. I think that the strain of being one-footed and hopping around a lot put undue stress on the right foot and triggered some inflammation. At this point, I don't see the right side doing any extra work, but I can tell you I'm worried about plantar fasciitis on that side.
PT sessions are both challenging and enjoyable. I spend 5 minutes warming up on a stationary bike and then do a variety of strengthening and balance exercises.
Some of the more entertaining ones:
- Stand on the weak leg and do resisted movements in all four directions with the good leg.
- Stand on the weak leg with a tilted trampoline about six feet away to my left (weak) side. Now play catch with a 2-pound medicine ball, bouncing it off the trampoline.
- Do squats on a rocker board (this is kind of cool -- the board just rocks like mad even if I'm feeling kind of balanced).
- Stand on rocker board and play catch with a 2-pound medicine ball.
After all that I do some stretching and then ice the ankle for ten minutes. Up until this week, we were also doing estim with the icing, but that doesn't really seem to be having an effect, so she stopped doing the estim. From what I can tell, I'm about to plateau -- it's clear that I've got good range of motion, but there is still a fair bit of strengthening to go. I think this is about the time when the going is about to get rough, but we'll see.