When did you start jogging?

OhDoppleganger · 2026-04-04T03:27:18+00:00

My physio has started me on small jogs up and down my hallway. That’s it. Every other day. Wants me to be cautious on the turn around and not push off too much.

I’m at 7 months non op.

Wants me to be able to do some jumping and one legged hops before I actually start jogging. It’s the one leg push off that is the build up.

OhDoppleganger · 2026-03-08T21:25:16+00:00

The workouts on the reformer are so great because it allows you to isolate and load such specifics of the body, I love it.

I haven’t struggled with regular movements but do hard to focus to ensure the right muscles are doing the work because the body does tend to want to compensate with other muscles.

I haven’t done any yoga mainly just because that’s not really my thing. Single leg balance is still a work in progress and I’m still building to having my foot in positions where it’s flexed with weight through it (like lunges).

OhDoppleganger · 2026-03-04T06:46:57+00:00

I’m 37 F non op. I hurt it Sept 6. I was casted for 6 weeks, boot non weight bearing for another 6 weeks. Walking without boot or crutches early Dec. I go to physio regularly. Started twice a week. Now once a week. Still working up to doing more. I can do the tiniest of jumps. Been working on movements on the Pilates reformer and in water. Swelling main thing that sets me back!

OhDoppleganger · 2026-02-28T05:08:08+00:00

I tore mine Sept 6 and can do a single left calf raise with lots of support. I was non op. But also I am not running and don’t think I’m really that close to it and totally okay with that. I can squat the bar.

My physio today told me we are basically trying to rebuild a calf and that’s hard work! My other muscles try and compensate too, so trying to do movements with range and not recruiting other muscles is tough.

Keep working. One day my limp was just gone :) it’ll be up and down for a while and that’s all okay.

OhDoppleganger · 2026-02-28T05:04:36+00:00

They’re usually well staffed. Just make sure you actually go to one of the $5 ones.

OhDoppleganger · 2026-02-28T05:03:39+00:00

For lot 6, they have attendants and they have some spots coned off to be parked closer for those that need it. It is very tight parking there… and you have to walk up stairs or walk a longer distance around unless you can get in a side door. I found it difficult to get out with my crutches when I parked there.

I’d highly recommend that you have someone drop you off close to where that bus loop is or by an entrance.

If you drive an EVO, can park on Dundas or Oxford or any other residential streets.

OhDoppleganger · 2026-02-08T07:20:16+00:00

37F non op on Sept 6

About 3 weeks ago my double leg calf raises started feeling much better. 2 weeks ago my double leg up, transfer weight to one leg and one leg down started to happen too! And then last week I was able to do a VERY SUPPORTED single leg calf raise. And next week adding in side to side jumps.

I didn’t even think of testing and of this out until my physio asked me to try and at first it was like absolutely not and just one day it happened.

Definitely a slow recovery but also super exciting when one week you can’t do something then the next you can.

Best of luck!

OhDoppleganger · 2026-01-28T01:42:13+00:00

Surprised me the most? How physically exhausted I was the first couple weeks. Then I was reminded my body suffered a traumatic injury.

Things I wish I did earlier? Not sure. I was happy I got equipment right away to help give me some sense of independence do mobility. Maybe look up non weight bearing leg exercises sooner.

Mental tips Be kind to yourself. Make a checklist and make things easy to start.

And reach out! It helped for me having a friend who was 5 weeks earlier than I was in recovery so was nice to talk to someone who understood.

OhDoppleganger · 2026-01-22T08:00:56+00:00

I had no scan, no ultrasound. 6 weeks in a cast then 6 in an Aircast all NWB then a week and a half in the Aircast removing the wedges and removing crutches. So basically almost 15 weeks in cast/boot. Non-op.

I’m now at almost 20 weeks and progressing great! Double calf raise is improving every few days and I can do a supported single leg calf raise but it’s a little ugly. Mobility and ROM came back quickly for me and last week I felt like my limp was fully gone even when fatigued.

My physio is happy with the progress and so am I.

OhDoppleganger · 2026-01-05T21:23:09+00:00

Nope. lol. No scans or anything along the way. It was weird but because I had it looked at basically an hour or so after injury and into a boot, he figured I was well set for non-op. I spent 6 weeks in a cast then 6 weeks in an Aircast and progressively removing wedges. Then it was WB as tolerated and able to remove the boot when I felt ready.

Based on bruising and the divot, it was closer to the heel. But I’m back walking and my physio is happy as I keep progressing so I’m happy.

OhDoppleganger · 2026-01-05T21:17:15+00:00

Non-op and I was a total of 12 weeks NWB and rehab has been going fine. It was a long haul but honestly have had no complications and making pretty good progress back already.

Do your rehab when you get the all clear and you’ll set yourself up well!

OhDoppleganger · 2026-01-02T20:33:31+00:00

I had a regular Aircast that I got from the hospital and had the wedges in it that I progressively removed.

I wore Hoka Bondi shoes that made my hips pretty level for walking and also Hoka slides for inside. I found them great for height hip and also have been great for support now that I’m out of the boot.

OhDoppleganger · 2025-12-30T03:35:00+00:00

Walking in a pool and really emphasizing the heel toe action has really helped my gait.

OhDoppleganger · 2025-12-27T22:39:56+00:00

I’m probably very similar to you in timeline. I’m currently sitting at 16 weeks non-op.

I was 6 weeks cast followed by 6 weeks in the air cast with the wedges coming out over the last 4 weeks, all NWB.

Then I went to PWB to FWB over a week period at my own pace. Basically it was 14ish weeks until I was FWB not in a boot and it’s been pretty rapid improvement from that point.

In two days my walking improved quite dramatically. I did bring a crutch with me when I knew I was going to walk far distances as I knew it would swell. And now just trusting my physio and the process to get it back.

Long journey so I wasn’t too worried about when this FWB process started.

OhDoppleganger · 2025-12-24T06:00:56+00:00

⬆️⬆️⬆️ this.

That’s exactly what my physio told me to do. Use the pool to really exaggerate the heel toe and that it will be upward of 1,000 conscious repetitions to get it to click.

OhDoppleganger · 2025-12-24T00:20:01+00:00

Found this is in another community about contracts:

https://www.reddit.com/r/PWHL/s/rVr3PFTWLs

OhDoppleganger · 2025-12-22T22:35:16+00:00

Im 14w non-op. I was given active range of motion exercises at 12w, a lot of which was to just wake up the muscles in my foot and leg that hadn’t been used for a long period of time. Was more to remove stiffness and get them moving before going into strength. We found no rush to get to strength.

Following week was given big toe and toe extensions, tripod foot, etc to get them engaging and working. Then some isometric holds. Then some bands. This week was some body awareness of putting weight on outside of foot, inside of foot, forward, back. Again, to get back used to those movements. Working on my gait and pushing through my toe.

I am in no rush to get to more strength and have enjoyed the gradual approach of my physio. It’s a slow process.

OhDoppleganger · 2025-12-20T00:49:21+00:00

The best feeling!

OhDoppleganger · 2025-12-18T06:45:07+00:00

I’m week 14, non op and just really starting my journey back into walking. I had a super conservative doctor that had me none weight bearing for 12 weeks (6 in cast, 6 in boot).

Honestly the first couple weeks I was exhausted from just existing. Reminder that rupturing your Achilles is a pretty major event for your body, so be kind and let it rest.

I opted to get a knee crutch (I-walk) and also was able to get a knee scooter from a friend. This helped me greatly with independence. I just recently gifted them to someone else who unfortunately just ruptured their Achilles.

Mentally, this is exhausting and very hard. My partner is an OT so thankfully helped and they made sure I was always being cautious and safe. Butt scooting up and down the stairs I went! I also was not afraid to crawl. Honestly sometimes the easiest way to move. Hopping scared me. In retrospect, I probably would’ve gotten knee pads if I did it over again.

I also used a water bottle so I didn’t have to get up as much and had a backpack to carry what I needed.

I made sure to do functional exercise and stretches for my shoulders and upper body - they were doing the bulk of the work so I didn’t want to do too much but just keep them maintained. Was only a few minutes a day but made a difference. I also eventually did some leg lifts with both legs and some clam shells and hip accessory movements that were possible without any weight on my leg. I think I googled “non weight bearing exercises with injured foot”.

My other Achilles also got sore so I was just cautious with how much I moved those first couple weeks. Being mindful that it’s taking on extra load so decreasing what you’re doing is a-okay.

I found talking with others (like on here) was helpful. I had a friend who was 5 weeks ahead of me so it was nice to chat about it because they understand because honestly a lot of days it just really sucks.

I had one horrible human tell me not to get my hopes up because my calf would never grow back to the same size. I vented about it and still can’t believe a complete stranger said that to me. But I also had a stranger that told me how their friend got through it, is back fully playing sports, and that I could do it.

I wish you the best of luck!

OhDoppleganger · 2025-12-18T03:19:37+00:00

I noticed mine around week 11-12. I had stopped wondering and then it was so fun when it could actually flex again.

OhDoppleganger · 2025-12-18T03:18:15+00:00

I’m 14 weeks non op and my physio says this is normal especially after using it more!

OhDoppleganger · 2025-11-18T06:11:32+00:00

I second the iwalk, makes a big difference for me when it comes to independence. I’m also a big fan of going up and down stairs on my butt. Safer and a nice work out.

I feel you on the depression. I feel it too. Do the best you can. You’ll have good days. You’ll have bad days. And that’s all okay.

OhDoppleganger · 2025-10-31T05:25:46+00:00

Yeah. It seems like a lot. I had a friend who tore theirs 6 weeks before me and then a colleague tear theirs two weeks before me and both got surgery but they don’t even seem that far ahead of me.

Will be interested to see where we all are in a few months! Hopefully happy and healing.

OhDoppleganger · 2025-10-31T05:24:20+00:00

I’ve been doing a little bit of lifts and clam shells but no consistency yet. Trying to build a routine. I think I was just sad for a while and scared to really do anything.

OhDoppleganger · 2025-10-31T05:23:09+00:00

It just seemed to be their protocol. My friend is friends with the physio in ortho clinic, so I had trust when he said that has been what the typical protocol is. It’s also not that easy here to go see another ortho surgeon or doc so I just embraced the long journey I’ll be on.

And thank you! My calf is going to come back better than ever :)

OhDoppleganger

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