1.5 years post-op - running, throwing, jumping, and dodging
Hi AR fam! 👋🏼
It’s been a while since my last post (https://www.reddit.com/r/AchillesRupture/s/7FyHRBuNut).
Thought I’d provide an update on where I’m at and what I still do to manage my rupture, especially since I’m now basically back to my pre-injury levels of activity.
Here’s a clip of me (left person in black+white kit) running, throwing, jumping and dodging while landing on my injured side.
This is what my typical weekly schedule looks like:
- 2x rehab/leg day
- 2x upper body
- 1x dodgeball training
- 1x HYROX training
- 1x running
For my rehab, which is now essentially maintenance and small progressive loading of my exercises include:
- seated calf raise (single-leg)
- standing calf raise (smith double-leg)
- standing calf raise (kettlebell single-leg)
- bosu ball balancing exercises
I also include some other leg exercises:
- squats (barbell/zercher/hack/belt)
- RDLs/DLs (traditional, trap bar, Landmine single-leg)
As for supplements, I take the following daily:
- Bovine collagen peptide (Type III/I)
- Creatine 5-10g
- Vitamin C tablets
- Vitamin D tablets
I hope that with continuing with rehab and taking the supplements will help me minimise the risk of re-rupture or additional ruptures, given the amount of high achilles loading I do, and especially since a 2nd rupture is more likely (5-10% more likely) following an initial rupture, either on the same Achilles or the other one.
As always, feel free to message me with any questions, I’m happy to answer based on my experience gained from my recovery journey.
✌🏼