It’s a sad day when you get excited by an ankle brace.

I guess it just underpins everything I’ve gone though and that it is a key component for progress.

Tuesday will be week four since surgery, my foot is still sore, I still can’t stand for longer than about 5 minutes. Still having all sort of weight bearing issues and I’m still on crutches.

That said, I’m making significant progress and part of that is from the support and stability of the brace.

I discovered a more fancy brace which was cheaper but turns out the fit and support was terrible, so have gone with this one at my Physio’s recommendation.

Tubular compression bandage (tubigrip) only works so well and full on strapping is bad news. I’ve had to strap my ankle for about 6 weeks week prior to surgery and I’m still re-building strength as a result from the strapping. Getting strength back is a mix of land based exercise which is hard and often painful. My newest trick is Hydro, take the weight off and it makes a world of difference.

My Physio Liz is amazing, in the end we tried two difference styles of brace, one particular style we tried three sizes. Liz even drove to the supplier and picked up one for me to try, the day before a long weekend, now that’s dedication!

So pleased she did, have used it since the consult and fitting yesterday and it’s a great mix between bandage and strapping.

Better support than bandaging, but still allows for movement, strapping really immobilizes which for me is actually bad.

I was going to post an action photo, but the world doesn’t need to see my foot/leg again. This scanned image off the box gives you a good idea 🙂

My Ankle Brace

So pleased with the result, I’m hoping the improved stability means I can build up strength which means I can ditch the crutches.

About a week ago I was a little too comfortable with them, now I hate them. I figure that’s a good thing as I’ll use that as motivation to get off them.

So another up and down day, what I take away from all of this is the small mercies.

I’m tired, sore and over where I am at, but I have goals in place and I just need to remind myself of that. There really genuinely isn’t much valid reason to worry over this, it will take it’s time and I need to let that be.

Had a good but again frustrating Physio appointment today. We’re in the process of getting me an ankle brace. I’m still critically unstable in the ankle, the rehab is slow and painful process yet one I’m determined to progress with. When I hit my lows moral wise I remind myself I’m one of the lucky ones, my rehab is actually going to be fairly short, it’s not a long term or life long issue or worse terminal.

There are two styles of brace one is significantly cheaper than the other, but so far the fit hasn’t been right with the cheaper one. We’re now awaiting delivery of a third size in that one. I’m really hoping the Physio practice has organised some magic as it would be nice to have it over the long weekend but I’m not confident on that one.

I got back onto the Gym floor at Next Gen today which was good, being on crutches and unable to use stairs is a real problem but over all just being able to use a decent bench and some dumbbells was great.

Ended the day with a great massage from Holly and some great Indian food from Charminar. This Indian restaurant is great, we’re on first name terms, they know me and my order.

Physio consult in the morning then the rest of the day will be feet up. I’m having really bad throbbing issues with the foot and R.I.C.E is the only way.

Sunday I hope to go grocery shopping and try out the pool down at Marion.

Last of the one-on-one session in the pool this morning.

Different Physio today who gave me a little bit more clearance, even added a few things.

I’ve had about 3 hours sleep, but I feel amazing.

A pool that goes from 1.2M – 1.8M and is around 33 degree makes a world of difference.

Also the hand rail at the side of the pool and the stairs to get in.

The pool provides buoyancy and support something which gives me a little freedom to do and try things in a safe environment which I simply wouldn’t even risk on land.

YAY!

Had a really great day today.

Pushed all the “must do’s” to the afternoon, which meant I was free to potter around the house which even though I’ve not been at work for about a month is actually a rare treat.

Went to Practioner Supplies today and bought up a small trove of things.

Key thing was a new large wheat bag, some new instant single use hot packs and a 10M roll of bandaging! at $35 for the roll it’s not cheap but the chemist only sells in 1M lengths and I’m going to be going through a fair bit in the comming months.

I didn’t plan my visit to the GP very well, I almost missed him.

Today was possibly the best ever visit to a GP I had. GP has seen me about once a week over the past 5 weeks on average, I think it comes from the fact his name is Ian also helps.

He was impressed in my ablity to walk, even though I’m still on crutches.

His first comment though was “nice to see you wearing shoes” I laughed, normally you take it for granted that you wear matching shoes.

For a two week period I was unable to wear a normal shoe on the left foot due to swelling and bandaging.

I’m still not wearing matching socks as I still need to wear a compression sock and bandage, but that will come in time.

Did a medicine review with my GP and I won’t go into great detail here, but that went well. Dr’ was happy that I was using a Pill Monitor app so we have an accurate record of dosages and times. He was ‘wow there’s an app for that” Given he works in medicine he was surprised at the information I was able to provide.

I’m still having real problems sleeping at night. The throbbing of my ankle is a real problem. Dr’ recokns I may have this for up to 6 months which means I’m going to have to find a way to cope with it. That’s going to be a challenge, but I’m sure I can do it.

Tonight in true form I attended another Pilates Matt class. Nothing different or wrong with that, but the key difference being its at a different Physio practice than I normally attend.

The instructor while not a Phsyio has a human movement degree and is a qualied Pilates Instructor.

I have devided loyalty as my time with this instructor goes back to Next Gen.

Even though I went to the bigger class tonight, there were 7 of us in the class the instructor still managed to tailor the class to suit where I was at.

It was great to focus on breathing and movement tonight. I find even in rehab our minds get all to busy trying to sort things out and it’s really nice and soothing to take a step out for an hour and focus on yourself.

It was quite hard work, as you have to really focus on what your doing. Plus I still have a few issues with clearance. I’m not able to do anything standing plus the ankle and shoulders are problematic. Adapted the class and it was a great sucess.

Now I’m back in the pool in the morning 8am start, time to get some ZZZZZZZZZZZZZZZZ’

It’s been goal setting time.

I’m not talking about what I’m going to do next year, I need a goal to work towards after I recover from surgery.

Right now my primary focus is getting well enough to return to work. Part of that is I need to focus past that.

City-Bay Fun Run here we come, Team Pilko is registered and I’ve paid my money. I’m doing the 6km walk and I already have some friends and family comittment to literally forming a City-Bay Team Pilko.

I’ve registered and paid, if. you’d like to join me on the day as part of “Team Pilko” please get in touch.

I currently have one Team Pilko member who is going to join me on the day and I do hope to have others walk with me.

As I get older I look forward to having an easier year. The past few years seem to get harder and harder.

This year more than ever is about personal growth and change for me. Right now I’m getting around a fair bit better than I have been. That said I still have a job ahead of me to get to work fitness, then it’s onto 6km walk fitness. Thats the aim, the goal, the end game.

My Physio is onboard, my primary PT is on board, this will happen.

Right now I am prescribed crutches as a moblity aid, I’m unable to stand on my feet for more than about 5 minutes, I can’t walk longer than a few steps.

I’ve dropped 26kgs and 13cm around my waist.

The effects on my body physically and mentally over the past few months has been bigger than I realised.

To actually get over this, get back on track and give me something to focus on, I’ve set myself this goal.

Crossing the finishing line will give me a great sense of achievement in so many ways and I look forward to sharing my progress The progress is going to be amazing, from being unable to walk to walking 6km.

If your able and interested in joning Team Pilko, please consider it. Even if you want to cheer the team and I on the day that would be cool to or even just by commenting on this blog entry.

I don’t expect this to be easy, but “they” say that “things that you value most in life don’t come easy”

Lets proove them right, but not too right, you with me?

Today’s post is swings and rout-a-bouts otherwise known as “good days and bad days”

Yesterday was a bad day for me. I let frustration and anger get the better of me.

I had three key appointments.

The first was an initial consult with a Physio at Corporate Health Group to get me back into a Hyro Rehab Program.

Despite corrective surgery my ankle is still chronically unstable. The surgery has weakened the ankle further and it requires hefty rehab. Nothing that worries me its a process I have to go through. I keep telling myself I’ve had minor surgery, but when I met with my surgeon it was quite clear it was major.

My frustration with this consult is they didn’t have a fax my Physio had sent through, thankfully I had a copy of it. The appointment was largely procedural for their benefit.

I was already Physio cleared for Hydro, have a program written up all I needed was for someone to go through the exercises and let me in the pool.

So I’m in the pool at 8am tomorrow morning, really looking forward to it.

I was running back-to-back appointments which I try and avoid as often they run late and I also still tire easily.

I went to the next appointment which was for a sleep review. I suffer severe sleep apnea and since surgery have been having real compliance issues.

Specialist ran about 20 minutes late which isn’t usual. In my fluster I forgot to refer to my prepared notes and as I result I’m going to have to re-book.

It was a good appointment though, specialist said my compliance currently is actually much better than some of his more “normal” patients. So given that I’m recovering from surgery, stressing my body in different ways I should be commended. So I was happy with that.

Final appointment of note was with my new remedial sports masseur.

Amy is a gun, she’s only massaged me a few times, has only recently graduated from her Dip in Massage but her approach is just amazing.

Little bugger got me swearing through treatment which is unusual for me. (I’m normally quite the gentleman!)

I had to go to the chemist and my usual chemist didn’t have any of the regular staff I know working. The young lady who tried to help me was of almost no help.

I ended going to Chemist Warehouse as I had an idea what I needed and they were a bit cheaper than the other chemist I go to.

I’ve been having some problems with my wounds particularly the large incision.

The tape they put on was half coming off, in my rush to remove the tape so I could recover it I opened the wound up which wasn’t a smart thing to do.

I won’t go into detail, but I put a new dressing on and got it covered back up.

Ended out calling Sportsmed this morning and chatting to one of the nurses who gave me some great pointers.

So yesterday go to me a bit.

I was confident that today I could turn it around and make it a positive day.

Had three things to sort out.

1. Wound care
2. PT
3. Physio

Called Sportsmed and worked out how to deal with my wounds. When I was in high school I was a St John cadet and I’ve got my Senior First Aid cert and I think it’s largely my cadet experience I’m pulling on. It comes down to confidence, I actually had a fair clew what I needed to do, I just needed a bit of guidance.

Caught up with Sean by PT, I’m actually running two PTs and about to add a third.

It’s a little excessive but it does actually work well.

Sean was great at helping me keep up my training consistency and by pushing just a little bit.

I’m still struggling a bit but unless I’m on a death bed there is no way I’m going to miss a PT session. They are far too valuable to miss.

We spoke about whole range of things and because the studio was empty we were free to move around and it was a nice relaxed atmosphere.

This afternoon I had a private consult with my Physio only a standard appointment as straight after I was in for a hour long Pilates Mat class.

I’m working with my Physio to get me ready for a return to work. Part of that is getting me more stable on my ankle. Part of it will be the supply and purchase of an ankle brace.

A lot of Physio and allied health companies buy from company known as Practitioner Supplies. I’ve done some research on that companies site for ankle braces to find the one my Physio recommended.

PS, had a banner ad showing a new ankle brace that was meant to be “the new standard in ankle braces” it’s also on sale this month which is almost about a third off the price of the recommended brace.

I grabbed the information about the brace and emailed it through to the Physio for review.

I also emailed my Podiatrist to get her view.

Physio has been great, they are going to order both in. I’ll try each one and I’ll only have to pay for the one I/we like.

Finished up the private consult and it was time for the group class to start.

This is the first day of this class and they only had two people (including myself) book in.

Not sure if the class is going to last with so low numbers, but I made full use of the hour.

Was great to spend an hour in the Pilates studio. My rehab and recent Physio visits have no allowed for so much time in the studio. I do Pilates at my Physio’s practice http://www.therapia.com.au/ it has to be one of the most impressive Pilates Studios.

It’s a great space and to have access to class for an hour for $28 with a Physio to client ratio of 2-1  is a bargain.

In true form I had a heavily modified program to do, but Liz who took the class who is my Physio did a brilliant job.

Even thought Liz kept a close eye on me, I really struggled with the class. Even though it’s “just Pilates” anyone that has done Pilates knows that when you slow things down, focus on your breathing while doing the exercises it’s actually very hard normally.

It’s demanding mentally and often physically.

I only took my mid strength pain killers prior to this class and while I’m trying to reduce my usage of pain killers there is only so far you can push without them.

Anyway, I’m at home, just eaten dinner, about to ice the ankle and head for an early night.

Got a big day tomorrow with my return to the pool! Looking forward to it.

Lunch today chicken tenderloins, pasta spiral base. Fresh salad chopped onion, tomato, capsicum, baby rocket. pasta sauce and light vinegarette dressing

Prepared and plated in around 15 minutes.

I didn’t realize how injury and rehabilitation affected you.

I known and understand how I obsess and over analyze things, but I wasn’t prepared for the personal growth and mental will power I needed to get through this.

It’s amazing when you try and do something and you find it a struggle. Your head shoots you down and says “no don’t do this” “you can’t do this” “doing this hurts”

You have to re-train your brain to get over this.

Part of this struggle is pain, pain should not be ignored as it’s the body’s way of telling you something. Get it wrong and you end up like me injured!

Heed the warning and your the better for it.

Now I’ve been taught to visualize exercise which when I first was told it I thought was the biggest piece of crap out since Dr Phil.

Now I use visualization to work out if I’m actually in pain or if I just think I’m in pain.

There are times I can work myself up so much into a frenzy, my pain response it out of control and pain receptors fire so much I’m over-welcomed and I start to shut down.

For those not familiar with visualization you think in your head what you want to do. If you find it hurts then you need to work with your head to push through that. It’s doing this which can be really hard as your pain response from the body is avoidance. You really have to trick your brain in coming to the party especially if the pain is and has been chronic and on going.

I thought this was utter crap, but you know what it works for me and that’s all that really matters.

So I’ve managed to sprain my rotator cuff, not that badly, but enough it’s not getting better.

Physio says it’s due to my crutches use and we’ve made an adjustment today which should help.

Turns out I was loading my shoulders a little bit too much and they’ve got grumpy.

So I now have a new set of exercises to do 🙂

I’m not all that worried as I know they it will settle down and the fact that my rehab while slow is going very well.

I’ve had three hours of physio consult this week which has just been amazing. My Physio has to be one of the most hardest working and dedicated people I’ve worked with.

Got given my Hydro program today and I’m really looking forward to starting that this coming week.

I’m working on building up my endurance as I recover. My Physio is doing constant assessments and for the moment I’m still weight bearing as possible on two crutches. I had hoped to drop one or both and move onto a walking stick, but I’m just not ready yet.

I use Facebook and this blog to vent a lot of my frustration, but over all my rehab is going quite well.

When I met with my surgeon a few days ago he answered some of the question I had and when you realize what he did I’m doing very well.

Modern surgery techniques really are incredible, I’ll be left with really tiny scares but what they can do arthroscopically these days is just amazing.

I’ve also had horrendous problems with sleep, I’m hoping that moving my exercises to earlier in the evening will help fix that.

I’ve stopped pushing into pain and for me my exercises are still very difficult. We think I was stressing myself out and that was causing me to take hours to calm down before sleeping.

Lets hope it does settle down.

I have three visits to the Hydo physio next week, one initial consult and two pool sessions. All will be at 8am a bit early, but the plan is to return to work the week after so it will be good to get back into a earlier morning routine.

Been a really positive week, may it continue 🙂

So after visiting my family GP I went with one of my sisters to Westfield Marion to go grocery shopping.

You can borrow free of charge for 3 hours mobility scooters they are known as “powershopper” today I had number 5.

It’s awesome being so mobile and to do things for myself. My sister still had to play catch up as I managed to pick most things off the shelves and displays.

It’s one of those smart things to do, as trying to go shopping on crutches would have aggravated the hell out of my foot.

I had hoped to catch a movie but right now I couldn’t sit comfortably for that long.

Another positive day 🙂