Suggestions for DVDs to Keep up Exercise with Achilles Tendon Problem

W

WCCowgal

Member
Hi All,

I don't post much --- and/but I might have an Achilles Tendon tear, which happened playing tennis. Having an MRI tomorrow and will know more Monday. Eexercising and/or putting weight on my right leg will be Out for the foreseeable future.

I am wondering if anyone else had this problem and what they did to keep their "other leg" strong and of course keep up with Upper Body?

I am Really depressed about this, and trying to get a game plan together in order to stay at least somewhat positive at this time.

I've got a Lot of Cathe DVDs- and am open to suggestions.

Thanks,
Mary
 
Hi Mary,

I haven't posted before, but thought I might have some suggestions for you. First, let me say how sorry I am that you are having to go through this. I tore my ACL and lateral meniscus playing tennis in August of 2014. Had surgery to reconstruct and repair them. Because they repaired my meniscus (not a menisectomy), I had to be non-weight bearing for 5 weeks. I highly recommend talking to your physical therapist to find out what you can do. But, here are the things I did (along with a lot of physical therapy):

1st 2 weeks - boxed in a chair using any of Cathe's kickboxing dvds. Hard Strikes is especially good since it also has some upper body weight work in it that can also be done in a chair. This won't be anything like the cardio you are probably used to, but it is way better than doing nothing.
next 3 weeks - still on crutches at this point, but had enough range of motion to get on an exercise bike - Cathe's 3 bike DVDs. I like Pedal Power the best. Stationary biking is a great way to get a cardio workout in when you are non-weight bearing if your physical therapist oks it.

After that, I kept using my stationary bike, but also started some light lower body work. I found barre work to be very similar to the exercises that my physical therapist had me doing. Turbo Barre is good. Also, XTrain Legs, Great Glutes, and Lean Legs & Abs each have a barre section in them. I just strung these together since I couldn't do the rest of the DVDs at this point.

Then, I moved on to various Low Impact DVDs for cardio. Anything in the Low Impact Series or Low Impact HIIT from Ripped With HIIT.

Eventually, I could handle heavier lower body weight work and high impact cardio.

I was allowed to work my upper body as much as I wanted, so most of the upper body dvds are good for this. You may need to perform the exercises sitting down if you are non-weight bearing, but it works. Pyramid Upper Body works pretty well from a sitting standpoint.

Hope this helps and good luck with your recovery!!
 
bamagal said:
Hi Mary,

I haven't posted before, but thought I might have some suggestions for you. First, let me say how sorry I am that you are having to go through this. I tore my ACL and lateral meniscus playing tennis in August of 2014. Had surgery to reconstruct and repair them. Because they repaired my meniscus (not a menisectomy), I had to be non-weight bearing for 5 weeks. I highly recommend talking to your physical therapist to find out what you can do. But, here are the things I did (along with a lot of physical therapy):

1st 2 weeks - boxed in a chair using any of Cathe's kickboxing dvds. Hard Strikes is especially good since it also has some upper body weight work in it that can also be done in a chair. This won't be anything like the cardio you are probably used to, but it is way better than doing nothing.
next 3 weeks - still on crutches at this point, but had enough range of motion to get on an exercise bike - Cathe's 3 bike DVDs. I like Pedal Power the best. Stationary biking is a great way to get a cardio workout in when you are non-weight bearing if your physical therapist oks it.

After that, I kept using my stationary bike, but also started some light lower body work. I found barre work to be very similar to the exercises that my physical therapist had me doing. Turbo Barre is good. Also, XTrain Legs, Great Glutes, and Lean Legs & Abs each have a barre section in them. I just strung these together since I couldn't do the rest of the DVDs at this point.

Then, I moved on to various Low Impact DVDs for cardio. Anything in the Low Impact Series or Low Impact HIIT from Ripped With HIIT.

Eventually, I could handle heavier lower body weight work and high impact cardio.

I was allowed to work my upper body as much as I wanted, so most of the upper body dvds are good for this. You may need to perform the exercises sitting down if you are non-weight bearing, but it works. Pyramid Upper Body works pretty well from a sitting standpoint.

Hope this helps and good luck with your recovery!!
Click to expand...
 
Bamagirl,

Thanks So much! I never would have thought of boxing- and I do have Hard Strikes. Great and unique suggestion. I have no idea what's in store for me, and will probably find out on Monday, but seeing your post already gave me some hope. One of the tests for a torn Achilles tendon is standing on your tip toes on one foot- and that's the one I could not, so it will be interesting what my PT will stay about Barre and the bike, when and if the time comes. Did you exercise your Other leg at all.. Was thinking about Pilates kinds of moves ( leg circles) to keep that one strong since it will be doing all the work.

BTW, mine was Also on a tennis court. I had just joined a club, figured I was really in shape because of all the exercise I do- and had played before-- but all of a sudden heard that "pop" sound and down I went. Just curious, when were you able to get on the court again?

Mary
 
Hi Mary,

Sorry to hear about you achilles. After I had ankle surgery I went to the pool a lot and tread water in the deep end-using no flotation devices. It helps work out all the leg muscles because the water is resistive everywhere. Just a thought...

Best of luck on your recovery,

Beth
 
Hi Mary,

I didn't do anything specific for the non-surgery leg, but since I could bike, that did work both legs some. I have heard of some folks doing the stationary bike with just the good leg, but I am not sure exactly how that works. The pool is a good suggestion, too. If you are on crutches, your good leg will still be getting some work since it will be carrying you around along with your crutches. So, that leg will probably be just fine. The injured leg being non-weight bearing is the one you have to think about. The muscles in that leg can atrophy pretty quickly. So, whatever your physical therapist will let you do with your injured leg to try to preserve muscle, do it. Some floor work for legs works pretty well too. Several of Cathe's leg dvds contain floor sections. If you are working on the floor and don't feel like it is enough, you can probably put an ankle weight on to make it harder.

I was cleared to play tennis after nine months and played some this past summer (just hitting with a friend, no leagues). I probably could have played league this fall, but was too busy with work.

I wish you the best in your recovery. Good luck on Monday!
 
Thank you both once again.. Had my MRI today- and the tech- although he said that it shouldn't go out of the room, said that there was something there - but Not a Total tear.. Apparently he had a total tear and said that he didn't think with what he saw that I would need surgery...I was Greatly relieved and hope his guesstimate was right on.. I am committed to doing Everything I can to get back to "normal".. And yes, Beth, we do belong to the Y which has a heated pool and even though water is not my thing- it is my DH's.. Whatever it takes, I will do it. Also, will be curious what the doc and PT say about the stationary bike- and if I need the boot,etc, - and for how long...

I will also be looking into acupuncture during recovery time. So please jump in with any and all thoughts!

Bamagal: Although I will be going on medical leave from the tennis club, 9 months seems like an Eternity to me- now.. Wonder at some point down the line if I will be able to just hit on the backboard there.........For now, just grateful that I may Not have to have the surgery....
.
Mary
 
Well, I guess my viewpoint will likely be unpopular and shouted down as 'negative' in some quarters, but I really think this is the time to give your body a total rest.

In your case, this is what i would do. An achilles is something not to be messed around with. How can it heal properly if you are not cleared to do weight bearing exercise and yet insist upon doing barre, using a bike or even pushing against the resistance of water in a pool? Sorry, I wouldn't risk it. When we are healthy we always take that for granted and we completely underestimate the effect on a part of the body that using a muscle can take. So, even though you think you are not using your achilles tendon, it is quite possible that even doing side lying leg lifts pilates style while on the floor could have an effect that shows down healing.

I would take this opportunity for a clean break for a month or two, heal and let that be the focus. The time you save through not exercising can be dedicated to a project you have relegated to the back burner. Now is the time to do it. And since you won't be burning mega calories through tough workouts, you can also look to your diet and tweak it to ensure you have excellent nutrition, but no empty calories. This will help prevent weight gain during this time. Pick another project: focus the brain, attention and energy elsewhere.

Once the docs have made a ruling, I would follow the physical therapist's advice to the letter: do only the exercises he or she gives you and in the exact order of escalation of difficulty suggested. Once PT has finished is when it is safe to resume regular workouts again, slowly increasing intensity and impact, starting off with little to no impact to build resiliency of that tendon. Bear in mind that the tendon will never again have the tensile strength and elasticity it once had. Yes, you will lose fitness and strength during this time but so what, really? It is all there for the building again, at any time. You will lose nothing in the long scheme of things. Cathe workouts are not going anywhere.

Hope this helps.

Clare
 
OK.. so I got the word from the doctor-- reading the MRI-- it Is an Achilles tendon rupture- and/but he gave me a choice of surgery/no surgery - and I took Door number Two.. I am already wearing a boot and will have it on for 3 weeks- and then we will see what healing/scarring has taken place in this time. Then Ithink can start PT.

Clare, I appreciate your concern and caution and would Never do anything without the doctor's clearance- including swimming ( which he said I could do in 3 weeks) nor any lower body work. He did say to go ahead and work UB and that's what I'm going to do. To be truthful, I feel much more empowered doing them, plus I have a family event in Feb and will be wearing a sleeveless dress - so no batwings for me! Doctor said by that time, I will not be wearing a boot and could probably do some "moderate" dancing.

So Everyone, please do keep your suggestions coming. I am already integrating them into the program I will be designing. BTW, I did do X-Train Bis and Tris yesterday, sitting on a daybed in front of the computer. In fact, it was kind of fun and challenging doing the modifications without using my LB... Funny though for the warmup leg moves, I just either kicked or side-kicked the good leg while in the sitting position.

Again, thanks for your concern.

Mary
 
You're a real trooper aren't you, Mary?! ;) Take it easy & hope you will be ready for a good dance come February in your sleeveless number!!
 
Hey Mary:

glad you got the doctor's diagnosis. It always helps to know exactly what you are up against. Looking forward to your "moderate dancing'?!!

Take care,

Clare
 
Tks everybody for your good thoughts!! Will be doing Abs and "Leg" today.... I will be using a vey light KB to do a one legged deadlift- probably holding on to a chair with the other side and also some floor stuff with my good left leg. I actually don't want to do too much with it- just keep it strong and fexible- as it's carrying most of the load. Don't know if any of you have had the pleasure of being in one of these boots, but they are Not that bad at all. Mine is one of the newest out- and weighs only 3 lbs.. It's light gray, so I went out and got Silver Glitter Easy Spirit shoes to wear on the good foot to "match" , so I can make a fashion statement on New Years Eve..

Mary
 
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