Rehab Update-
Okay,after working on my rehab for about a month. I really was worrying and unsure about everything. I still have a lot of pain when doing the calf raises and can only do them with both feet. I can barely get my heel off the ground trying to do it only on the bad foot, but not with total weight bearing. I still get sharp pains in my toe after working it and doing cardio, as well as still not being able to walk down the stairs “normal” meaning still just going with the good foot leading as I can’t push off with the bad foot and the ankle is still VERY weak and painful. My foot is still turning pinkish purple except when I have it up. I finally decided to contact a friend of mine and Jim’s who had offered his expertise up should I need it! He’s an athletic trainer and a highly regarded one at that. This guy is seriously smart! Anyway he’s so kind he was going to let me call him during his vacation, but I couldn’t do that, so waited until he got home and had a moment. He was so great to take time out of his busy schedule to call and answer my questions and give me tips to improve what I was doing as well as new stuff that I needed to be doing.
One of the main things is explaining to me that much of what i’m feeling is all a normal side effect of being immobilized for so long and to allow at least the 15 weeks I spent with the injury for the healing time. He also explained to me about a thing called adhesions that form along the muscles during that amount of immobilization and that I need to do the foam rolling for those and that I’ll feel the “hot spots” where those adhesions are. he also explained the “right” way of doing it where you pump the foot as you hit those spots. I looked up some vids as he suggested and incorporated that as well as a few other things he suggested.
The first experience with the foam roller KILLED SO BAD!!! He warned me and he wasn’t kidding!! I have the hot spots all the way up the calf from my ankle up and one in particular was SO bad, i about collapsed when I hit it! This was last night. I went to roll today and it felt even worse, so, he advised me a bit further and said if that’s the case ease up and wait 24 hours, so that i’ll do then.
Anyway, I wrote down everything he said, and am putting it all into action and feel SO much better having clarity, some suggestions that will work better and a general time frame and just knowing i’m normal and actually doing quite well with what I AM able to do at this point! Apparently the big toe takes 75% of the bodyweight in propelling you forward, so it’s really the one toe you DON’T want to break and especially to the degree that I did! No joke!! LOL!!! Seriously People, pay attention when handling weights and what have you because this has been and still is no joke and definitely no walk in the park.
The atrophy I have as well is quite crazy!
Workout Logs-
Tuesday July 12th, 2011
Pull-Ups- Unassisted-WG
8
7 + 3 assisted with a final hold with slow negative
WG BB Row
85 x 12
95 x 6
95 x 6
75 x 12
I truly HATE BB Rows, I have no idea why, but Jim says I need to do them, so I do! I’m sure i’ll be happy he makes me!
Underhand BB Row- NG
75 x 10 x 3
EZ Bar Curls
40 x 8
40 x 8 + 2 cheater reps
50 x 6- All Negatives and at top
Seated Incline DB Curls
12.5′s x 10
12.5′s x 10
12.5′s x 7 + 2 assisted- Bi’s would not go any more- TOTAL failure- made me giggle!! 
)
Short workout, we were done in 45 mins and then rushed a trophy to a friend who left it behind at the Norfolk show.
Thursday July 14th, 2011
Seated BB Military Presses
45 x 15
65 x 10
75 x 4-TOO heavy, so dropped to 55 x 10 more
65 x 8
BB UR Rows
45 x 15
55 x 10
Did side raises with 10lbs plates in between these 2 sets
55 x 9
45 x 13
Rear Delt on Pec Dec
50 x 12
50 x 10
50 x 8
After those Jim had me do these holds with 45lb weight plates to help stretch out- That was torture! I had to grasp them by their openings and hold out to sides as far as i could which wasn’t much and keep the shoulders back, then let them hang at my sides . Yowzers!
DB Side Raises-Hold for 1 count @ Top
12.5′s x 12
12.5′s x 11
15′s x 12-last 3 reps assisted by Jim
15′s x 6 + 3 more assisted
We will be starting with 15′s next time.
Hammer Strength ISO Front Military Press
40 x 6
30 x 9
30 x 6
Epic fail! I was so fried from delts, i could not really push these very well.
HS Incline Chest
50 x 6
50 x 4
50 x 4
UGH! I can normally push 90lbs but this killed me because my delts were that fried. We won’t be doing this combination again.
Pec-Dec
40 x 10 x 3
It took all i had to grind those out, but i did it!
Saturday July 16th, 2011
Hack Squat
BW x 12
BW x 12
20 x 12
Icarian Power Squat Machine
BW x 12 back
20 x 12 front
50 x 10 or 12 Back
50 x 12 front
This is a new piece of equipment out gym just got that week and I LOVE it!!!! There was NO pressure on my bad toe/foot/ankle and i could really squat and felt those legs like never before!!
Icarian Glute/Ham Isolator
40 x 12/12
40 x 12/12
50 x 12/12
Another brand new piece of equipment @ the new gym! This REALLY KILLED my hams and glutes nicely!! I had shorts on, so Jim watched what what going on and liked what he saw, so we’ll be keeping this in for now!
Lying Leg Curls
10 x 12 w/ thigh lift off & squeeze @ top
20 x 12 same as above
20 x 7 or 8 No lift off-fried!
Staimill-
15 mins
Elliptical-
15 mins
