Today, Kevin had a 5 min warm up on a station bike (the ones where the chair leans back). Then Aaron (the PT) did a massage to the injured leg, really rubbing into the thickened tendon.
(I get foot massages often, but I always hate when the masseur touches my Achilles, It scares me that they will snap it or injure it. So, watching Aaron rub the crap out of Kevin's Achilles, I had to hold back the squirms)
2x10 - Seated Toe lifts
2x10 - Seated upright, foot inversion (foot toward the center of the body), eversion (foot away from the body), plantar (point down) and doris flexion (point up - toes to the nose) with a light resistance band.
* New - 2x10 - eccentric Doris flexion with a band.
- In a seated position, point toes downwards (plantar flexion) with a light resistance band over the toes, and pull the band tight. Then Slowly bring foot towards neutral position, using the calf muscle to fight the resistance of the band.
2x10 - Wood peckers
- Standing about 6 inches facing the wall, slowly lean towards the wall til your nose almost touches the wall, then slowly lean back.
2x30 seconds standing on 1 leg.
2x10 heel raises while gently putting pressure on injured leg to come down.
2x10 leg lifts
2x10 side step with medium resistant band.