Coneheads Road To Recovery

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Re: Coneheads Road To Recovery

Postby Kevy427 » 20 Jun 2012 16:02

What resistance setting are you using on the grinder?
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Re: Coneheads Road To Recovery

Postby Sir Conehead » 20 Jun 2012 17:15

Jungle_re wrote:Is the grinder just for CV without stressing your leg?


yep this is called 'off feet fitness' and in fact is one of Lewis Moody's sessions, althought its more accurately described as an all over conditioning circuit to get a sweat on.

Kevy427 wrote:What resistance setting are you using on the grinder?


4 for warm ups and 'easy' efforts - 8 for the max efforts.
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Re: Coneheads Road To Recovery

Postby Jack Hughes » 20 Jun 2012 20:42

Sir Conehead wrote:4 for warm ups and 'easy' efforts - 8 for the max efforts.



Thought you would have gone to 11.

Especially with that face.

Disappointed.
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Immortal (for a limited tme).
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Re: Coneheads Road To Recovery

Postby Sir Conehead » 23 Jun 2012 09:24

Thursday was yet another destromination session.

Stage 1
8 x 10 secs level7 (grinder)
8 x 10 secs level6
10 secs easy

3 x 6 reps Chest press/seated pull

x2

Stage 2
8x 20secs level7
10 secs easy

3 x 6 reps DB complex (shoulder press, lat raise, curls, front raise)

x2

Stage 3
30 secs fwds 30secs back x 3

3 x 6 reps chest press/pull

x2
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Re: Coneheads Road To Recovery

Postby Sir Conehead » 23 Jun 2012 09:33

Thursday aft - saw the specialist who did the op. Hard work starts from here, fibula has essentially healed so the plan is.

Walking in boot (no crutches) by Sunday
Full weight bearing in boot by two weeks time, full weight bearing means 'training' weight bearing (non impact) so bike, squats etc
No boot after two weeks - low impacts
Running - in 4 weeks time

First physio session is Monday 17.30 - it will be horrendous as the ankle is extremely limited and getting full range back will be horrific.

You may notice (as mentioned before) what looks like a shaded line through my ankle - that's the 'tightrope' which is drilled through my ankle and is a kevlar suture to hold it all together.
Attachments
IMG_1416.jpg
72 hours post break - you can see how its spiralled all way up the fibula
IMG_1417.jpg
7 weeks post op
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Re: Coneheads Road To Recovery

Postby Sir Conehead » 27 Jun 2012 08:38

Ok - first physio session and done - I need to add all the info - but maxed out with work.

Now off crutches - its a fucking disaster.
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Re: Coneheads Road To Recovery

Postby Sir Conehead » 29 Jun 2012 20:48

So its day 5 of being off crutches - and its a total nightmare. The limitation in my ankle is significant, and getting the range back is

a) painful
b) very painful

below are pics of the 'good' ankle in terms or range.
Attachments
IMG_0298.PNG
Good ankle dorsi flexion
IMG_0297.PNG
Good ankle plantar flexion
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Re: Coneheads Road To Recovery

Postby Sir Conehead » 29 Jun 2012 20:51

Here is my 'bad' ankle in terms of range.
Attachments
IMG_0295.PNG
Bad ankle dorsi flexion
IMG_0296.PNG
Bad ankle plantar flexion
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Re: Coneheads Road To Recovery

Postby Sir Conehead » 29 Jun 2012 20:54

And here it is overlayed....
Attachments
IMG_0290.PNG
Dorsi Flexion
IMG_0299.PNG
Plantar Flexion
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Re: Coneheads Road To Recovery

Postby Kevy427 » 29 Jun 2012 21:15

What software are you using for the angle analysis stuff?
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