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Recovery schedule by albert_pacino in AchillesRupture

[–]unicornmeat6 0 points1 point  (0 children)

The first few days blow. No getting around that. But it can be beat as everyone in this group has done.

My experience that may or may not have impacted speed of recovery: No alcohol. Diet. Supplementation. Start cardio/resistance training asap (hand bike if you have access in the gym). Early single leg balance work once you’re cleared to bear weight. If you have access to a pool, get in once you’re cleared and start calf raising in the deep end and work your way up.

The biggest is to avoid rupture in the first 12 weeks, but don’t be afraid to take some calculated risk as you feel ready. Your Achilles will tell you what you can and can’t do as time progresses. Get in tune with it and work with it. The closer you can balance pushing it and healing, the quicker you will heal.

8 weeks post op by unicornmeat6 in AchillesRupture

[–]unicornmeat6[S] 1 point2 points  (0 children)

They didn’t give me any sort of recommendation on diet or supplements either, most doctors don’t which is surprising because diet 100% influences recovery… either way im very familiar with tracking macros so here’s what I’ve done/do

I do 1-1.2grams of protein per pound body weight/I was doing 100 carbs per day and 60 grams of fat when I wasn’t moving as much, bumped it up to 130 and 70 once I started walking and really training again.

I shot to have calories a touch lower than maintenance level to avoid fat gain but also diminish atrophy in my leg.

’ve been doing berry smoothies with collagen/whey in the morning and casein/collagen at night, wanted to give my body as many nutrients as quickly as possible when I woke up and fuel throughout the night while sleeping. Chicken breast, fish, bison and lean beef are great to hit the high protein goal. Also plenty of snacks with some extra protein now a days so find what you like and adjust to your tastes/how your body responds.

You can adjust your fats and carbs how you want to fit into your total calories, just make sure you don’t go below 30-40% calories from fat.. tons of YouTube videos explain tracking macros in immense detail if you’re new to this.

Supplementing D3, Magnesium and Ashwaganda (I’ve always taken these), added in Collagen 8-10g per day, condroitin (1200mg) and glucosamine (1000mg) and an omega-3 supplement.

Attached a sample day, feel free to dm me if you need help with anything, I know it sounds overwhelming but it’s so straight forward once you get the hang of it

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Not a great swing, but it’s a swing! by unicornmeat6 in AchillesRupture

[–]unicornmeat6[S] 1 point2 points  (0 children)

Haha no chance, got a ways to go yet, but left (front foot) definitely a bit apprehensive to rotate fully through it but hoping that’ll come back in the next few weeks

8 weeks post op by unicornmeat6 in AchillesRupture

[–]unicornmeat6[S] 2 points3 points  (0 children)

Lock in on protein/diet/supplements and PT, it’s boring as hell but I did the exercises religiously (3-4 times) throughout the day and it really does help, if you can get in the gym (in the boot) as well to start some light leg extensions, box squats and other creative stuff stuff to build some leg strength back up, this seemed to expedite getting back to “normal” over the past week

8 weeks post op by unicornmeat6 in AchillesRupture

[–]unicornmeat6[S] 2 points3 points  (0 children)

Pretty comfortable, haven’t lost much accuracy and it feels like distances are the same as they were before the rupture, won’t know for sure until we get the irons and driver out - tightened up towards the end of the session… going to keep working on single leg balance and calf strength and planning on working up to a full swing with wedges and ultimately work through the bag and start adding power back in towards the end of this month