Cliffnotes:

*6 month's ago rupture achilles tendon playing rugby.
*Healed with non-surgical conservative approach
*Various physiotherapy sessions 3 times a week since
*These stopped about a month ago, since then I've been slack and this really isn't an injury you can just sit back if you want to return to 100%

Plan:

SS is a good while away I don't think squatting with weights on my back is that good idea for this particular injury post recovery, so I'll be focusing on cardio to drop weight that I've put on since the injury and then look at SS in a few month's time.

I can run ok, but the foot will flare up every now and then. I have an old Model B Concept 2 at home so this will be my main exercise choice as so far with 3 consecutive workouts I'm feeling pretty good and no swelling at all.

Bodytype I'm a shorty I'd guess 5' 7-8", 185lbs (84kg).

Start of Log:

Mon 11th
Rowed 10mins
Didn't record data

Tues 12th
Rowed 20mins
2:22 500m/split

Wed 13th:
Rowed 5km
2:18 500m/split

Quick questions for any indoor rowers out there. My times seem to suck so far I have the damper at 5 at the moment I did have it right up but apparently that is what noobs do so quickly adjusted it. Not sure if it's just the reduced power in my legs (I have no calf muscle anymore!) etc so will just keep perusing it. If I knock a couple seconds off my time each day though I should hit a reasonable point soon.

Can you comfortably row 5 days straight a week or do you need recovery?

Any general indoor rowing tips/tricks or good websites for programs etc?

Anyhow just really wanted to get a log out there to motivate me.

Cheers.

Thu 14th

Rowed 20mins
2:15.9 500m/split

Knocked a couple seconds of again hopefully can continue this as I build fitness/improve technique.

Fri 15th

2.5km Recovery Row @ light pace 2:21.4

Just wondering why you decided to go the non-surgical route. What sort of recovery can you expect from this?

Good question.

I live in New Zealand healthcare is publicly funded. So the decision was not solely based on me, unless I wanted to go private and pay for it myself and/or had health insurance to cover it then I basically had to take what they offered.

Under certain circumstances they will operate, the achilles rupture is fully complete meaning there is literally no attachment where the rupture occurs, or your a professional sportsmen or something along those lines. Or for some reason they don't think the conservative method wouldn't fit your injury.

Anyhow as my rupture wasn't fully complete (it was like 95% from the ultrasound scans) and from tests they concluded that it could be treated conservatively, they basically bend your toes down like a ballerina would and see if the gap in the tendon closes. If it does then you don't need to operate you cast it in this position for about 4 weeks, then you get a boot which can be adjusted slowly towards 90 degrees or neutral. This stretches the tendon back in place slowly takes about 10-12 weeks in total before you can walk without crutches.

The conservative method is being used more and more and there is debate whether surgery actually helps the tendon heal more efficiently. Plus surgery has associated risk. So it is a toss up between conservative and possibly a higher re-rupture rate or surgery and it's associated risks (nerve damage and infection being the key factors) and possibly a lower re-rupture rate. Say conservative has a 10% re-rupture rate (I think it is something like that) and surgery has a 5% but then 5-10% get infected and 2-3% get nerve damage, then you soon see that even if surgery does supply a lower re-rupture rate it may not be the overall best choice.

Conservative treatment is relatively new but current research is showing minimal difference, after all all surgery does is physically intertwine the tendon back together with sutures, these sutures on something like an achilles that gets put under huge forces has little to no actual effect on whether the tendon pulls apart again, the advantage is that attaching them physically promotes healing better then letting your body fill the gap with scar tissue etc.

Hopefully with another 6 months I should be about the same as I was before. I still limp now but barely and I can jog but can't (or don't want to) sprint yet. It's just a matter of doing enough exercise to break down the scar tissue but not enough that it flares up and you go a step backwards, that's why I'm rowing. Saves all the impact on the foot, gives good cardio and a nice stretch to the achilles. What sucks is I have no power in my right leg, but that will change with exercise.

Hope that's not to long of an explanation, I'm well on my way to recovery so I'm not disappointed I went the conservative route. I did want surgery to begin with, but knowing what I do now I probably would go this route again.

Sat 16th

Rowed 5km
2:13.2 500m/split

Completely poked after this one pretty tired, probably feel it tomorrow for sure.

Also had a go at putting together my bench/squat rack that I bought to begin SS not long before my injury. But the stupid thing wouldn't go together, one part is to big for the slot it should go in. So I've emailed to get it sorted, once I do I'll probably do some sort of modified 'SS' program that won't strain my leg to much.

Not to sure on that yet, but can definitely bench, unsure on dead lifts, press, squats probably not quite there yet few months away. But I guess I could do stuff like squat the bar or real light weight or something for a month or 2 and deadlift light weights. It wouldn't be for any serious strength growth. But getting a little bit stronger surely has to help I dunno any ideas?

As far as lifting, I tried squatting and deadlifting 6 months after my own major injury (ACL), and definitely wasn't ready for it. I know it's different than what I went through, but I am a huge proponent of single leg work in recovery from injury. How is your atrophy in the affected leg muscles and how much has your ankle mobility been affected?

Ankle mobility is pretty good, probably 95% at least 90% of my good leg. That's the thing my atrophy was terrible was basically left with next to no calf muscle and little strength. I can only now just raise onto my toes (not that great) one-legged on my ruptured leg. So I've been slowly building this.

I think I'll probably give it a miss for at least a few months. Just eager to do something about it, it's got to the point I'm pretty pissed off with the whole thing and just want to get back to normal. So far the rowing is good although I did elevate and ice my leg after today's workout, some minor swelling. Good leg is feeling a bit tired to, probably getting overworked so might back it off and row 3-4 times a week then the 5-6 I was planning.

ACL eh? I know a few who have done that, that's a really common rugby injury here. Most guys I know that do it generally give up rugby after it. How long did your recovery take for that, are you back to normal?

Sun
Rest Day

Mon
10 minutes light rowing

Had to tone it down a bit my good legs, getting tight and feels fatigued obviously over compensating and bad leg started to swell again. Focused on stretching and technique. Hopefully bounce back tomorrow with a solid 20min row.

Also saw doc today, he said it's healing fine. I asked about when the swelling would cease and he said it's not uncommon to swell up for 2-3 years later. In more polite words I was like WTF? Just gotta roll with it though not gonna stop, maybe add a walk or cycle in on 'bad' days.

Tue
10mins rowing

Going to break up workouts into 10min sessions and aim for 2-3 a day, this shouldn't stress the leg as much in one session and give me time to ice and rest in between if needed.

Just going to update weekly after this till it gets exciting (start SS or similar)

Wed 10mins

Thu 5mins row rest then 5min at faster pace, continued for four 5 minute intervals (20 mins total), probably boost this to 6 intervals next time.

Post back in a week.

Still going, just haven't got around to posting. Leg is still being a pain in the ass but not to bad, although I think rugby next year (training starts feb) will be pretty much out of the question at this stage.

Also thinking about doing lyle mcdonald rapid fat loss diet to drop a few kgs quickly. Figure dropping weight could only be a good thing as I'd be reducing the some excess stress on my leg. At a guess I'm probably about 10kg overweight right now so although not hugely overweight it'd still make a difference. Will log it when I start.

Keep at it Sam, dont lose that Kiwi spirit!

Looks like you should have taken that running propbet with me instead of kevin, pjo!

Are you still doing only rowing?