On The Mend (Take 2)

So ..... I was obviously being a bit premature when I thought my calf/achilles problem had been sorted out by a three week rest and discovered it definitely wasn't. Since then I have managed to arrange some physiotherapy treatment and its doing the trick and I am on the mend.

It turns out the Achilles itself is fine - its the calf muscle that is the problem. I had my first appointment last Wednesday evening and Jayne (the physio) poked and prodded around to identify the problem area which was the base of the calf muscle. Jayne got me to lay on the couch with my legs out straight and point my toes towards my knees. The average person can get their foot to an angle of around 10-12 degrees. When I tried, my right (okay) leg got to 10 degrees but my left (injured) leg would only get to 4 degrees! :-( Jayne manipulated and massaged the calf muscle, seeking out the tender and sore areas where the knots were. Of which there were quite a few! I didn't yelp with pain but there were a few moments when I had to grimace and bite my tongue (and swore under my breath!).

Jayne gave me a stretching routine to do up to 5 times a day to loosen up my legs. It's all of the stretches I already do before a run but it turns out I wasn't doing them for long enough. They need to be held for at least 30 seconds. And there is one particular stretch I wasn't familiar with which targets the base of the calf muscle where the problem is.

I have been doing this stretching routine between 3 and 5 times a day for the last week and things definitely felt better to me. So I went back for my second appointment this afternoon to find out what the 'expert' thought. When I tried the 'point your toes' exercise again today the right leg got to 12 degrees .. and the injured left leg got to 10 degrees. Jayne was thrilled with the improvement! She massaged the calf again and didn't find so many sore spots this time (so less swearing going on!).

I have an additional exercise to add to the stretching which will help with strengthening the calf muscles. It's like the stretch where you stand on the bottom step on your toes and allow your heels to drop. The difference is you raise yourself up on your toes then over 5 seconds let your heels drop down slowly. I have to do 10 repetitions (or more if possible until it becomes slightly harder to do) and have to try and repeat this three times a day.

All being well, I'll be able to improve on the 12/10 degrees mark when I go back again next week.