My doctor said my plantar fascia tear has fully healed. He released me from his care and advised me to obtain a home program from my physical therapist. I wrapped up doing strengthening exercises, stretching and getting electrical stimulation (e-stim) to my foot 3 days a week and got my home exercise plan. I left with an appointment in 3 weeks to check in on my mobility and pain. When I started, my left foot was weaker when I resisted inversion (pushing my feet out like a duck against pressure on the outsides) and my left ankle couldn’t flex as far as my right by 3cm. I’ve been terribly inconsistent with doing my exercises more than once a day and for the amount of time I need to. I’m impatiently awaiting the day I can run and jump again.
Neither doctor explained exactly how to go about increasing my activity to get back to normal. The exercises don’t change in time or frequency as I get stronger. I have a timeline of when to try things out, but I’m not sure how to get back running. I’ve been looking at articles and recommendations for people returning from injury and the consensus is that I’m not ready to try to run yet. It’s unlikely I will be ready for another couple of weeks. Mentally, I’m ready NOW. The time alone, listening to music, and clearing my head was important to me and to my mental wellbeing.
I still haven’t lost the weight I’d put on from being inconsistent with my eating habits. It’s because I’m better about planning my meals, but still not controlling my snacks. I’m not to the point that clothing fits poorly, but I’m frustrated with myself for hindering my own progress and even taking a few backward steps. I’m having trouble overriding my own “just this one time,” thoughts to justify the behavior.
I have been consistently working out. Last week, I was concerned that a local uptick in covid-19 cases would interrupt that as well. Fortunately, it didn’t. I was able to get a new PR on my push press one day. I took the weekend off from working out and got some much needed rest.
Last week, I went back to working 4 days a week instead of just two days. The number of kids also doubled. It was exhausting, but overall fun to see everyone interact. I am getting in well over 10k steps on the days I work, so my feet are at least getting used to a lot of walking, which I hope prepares me for running.
I have a positive outlook on the situation. I’m going to run soon. I’ll probably be able to do at least one of the “Murph” miles running on Memorial Day. Those who have done it know I mean the first mile and not that last one at the end.