My first visit to the PT was fine. He took measurements and explained everything he was doing/wanted me to do. My flexibility is obviously non-existent. My dorsiflexion (the angle of the dorsum of the foot and the leg) is 0 degrees. It should be about 20 degrees.
Here is an interesting article about testing your dorsiflexion: http://www.runforyourlife.com.au/articles-news-races/injury-prevention/200-dorsiflexion.html
The PT gave me four specific exercises to work on until my next appointment. I do these 3 times a day, 10 reps each, except the ABCs.
1. ABCs with toe pointed (slowly)
2. calf stretch with a strap (a static stretch, which is apparently ok after an injury)
3. toe scrunches with a towel on the floor (in fact, I have been doing this one with both feet as I noticed my "good" side wasn't really all that great)
4. pillow pushes, where I load full-foot pressure on a pillow for a 6-count
After 3 days, I am already noticing a difference. In fact, yesterday, my husband brought my bicycle upstairs and put it on the trainer so that I could spin while watching the Tour de France. I did 30 minutes and I think I averaged about 3 mph-- perhaps it was the big climbs through the Pyrenees-- but it was more a chance to start loosening everything up. No polka-dotted or yellow jersey for me.
I think I was prepared for the pain of surgery-- which I never really experienced-- but not so prepared for the muscle loss and tightness of muscles and ligaments. The anterior and posterior tibiofibular ligaments and the posterior talofibular ligament cause most of my discomfort, as does my calf muscle. At this point, I am glad that Dr. Nick strongly encouraged PT as it will keep me focused on what I really need to work on to get out of this boot and back to running.
Ankle joint anatomy:
http://emedicine.medscape.com/article/1946201-overview
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