It's now become part of my monthly routine. Doing the exercises daily should also be part of it, however I must admit I've cheated a bit but I'm trying harder now as I'd like to stop paying for physio cause it does get expensive and something extra to pay to your monthly dues.
In the meantime I've been doing other exercises to work the right muscles. In the beginning of January my exercises included:
In the meantime I've been doing other exercises to work the right muscles. In the beginning of January my exercises included:
- Calf raises in front of a mirror - checking foot position and making sure it doesn't bend wrong.
The clam - Jogging in front of a mirror
- Using the theraband for the ankle
- Doing the clam - side lying, knee bent (as in foetal position) feet together, lifting the top knee and holding for 10 seconds
- Running in all directions
- Doing the clock face
- Figure of eight
Unfortunately I didn't manage to go often and the next time I went to physio she noticed. This time, a different therapist saw me and she sort of put her foot down and emphasised how important they were, especially to get back in the game as the next step was hopping and the leg strenght was still too weak for a steady hop.
The following exercises were given to me to do:
- heel raises - with knee straight and with knee bent
- clam - again
- running all directions
- hopping on spot until tolerable
- ice/heat or cold water or hot water
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| Found this pic, and I did look like this but with two of them instead- one hot one cold especially after training! |
These exercises I've been managing more, first of all I started training officially again this week, first week of February. Running is not an issue and I'm not seeing much swelling. My fitness of course is rather low but that's because I haven't really been keeping active and doing much exercise. Feels good to be back with the team. This way I get quite a bit of running in and some skills training in too, as I've even forgotten how to throw the ball well. At least I'm managing to train and not go into extreme contact as yet.
Today I had to cancel by physio appointment, but I did reschedule for 2 weeks time since I'm away next week. I hope by then my hopping is a lot better and that changes in strenght will be significant! Will have to work hard at it and get back in the game. No pain no gain a good friend once told me; he was right. On that note I'll close and hope that the next time I'm blogging I'll be playing in games too.
