Note
(injured)
While my foot is definitely better than a week ago, it's still surprisingly weak. Just getting out of bed this morning, and wandering without a limp and my R-foot felt sore. Same spot (outside bottom, center). I have no idea when this will be good enough to run on... This is about where I was ~7 days after the original injury. Sadly this is 26 days after the re-injury.
Note
Foot Healing Plan:
- Ice every 2 hours, for 15 minutes, all day long.
- Injury Strength: 2x a day, short walk, then achilles and R-ankle eccentric training, first level of ankle training.
- Endurance: Starting Feb. 3, after one Injury Strength, do daily short walks (~10 minutes then increase), stop if foot gets sore at all, can try running when 30 minute walk is pain free
- Aerobic activity - 6x/week cycling, w/intervals 2x/week (although off for a few days now due to hamstring...)
- 3x/week weights including one-leg squats (R - IT got sore yesterday, perhaps because I've been skipping the squats)
Walking 4:00 [1]
(injured)
Consistent, moderate pace walk in flat, level, hallway. Foot felt a little imperfect at ~3 min., even more imperfect at ~4 mins. Darn. Was okay when stopped and switched to strength training of 2x15x3ex. (R-foot) and 2x15xoutside-ankle-only (L-foot). Iced before and after (all part of ice #1.) Probably shouldn't have iced before.