It has been 26 days since my PRP injection on Nov 7, 2019.
Exercise / Activity Regimen:
Nov 7-15:
I limited my walking in the first 8 days to almost nothing. No other exercise.
Nov 16-Nov 21
I started cycling on the bike trainer at a very low wattage (150 watts), starting at 20 minutes, and adding 5 minutes each day until I hit 45 minutes (6 consecutive days). I also did some light weight lifting after each bike workout (upper body only). I also walked dogs at a shelter for 2 hours on the 21st - This was a mistake.
Nov 22 - took the day off
Nov 23-Nov 26
Continued with cycling at low wattage, starting at 50 minutes, adding 5 minutes each day until I hit 60 minutes (4 consecutive days). My foot was sore after the 60 minute workout. I also did some light weight lifting after each bike workout (upper body only). I also raked leaves in the yard a couple of times.
Nov 27-Nov 29 - took 3 days off
Nov 30- Dec 3 (today)
I did 50 minutes on Nov 30th, then 60 minutes the following 3 days. Today was the first day I added some watts, doing 1 minute at 250 watts with 10 minutes ez (150 watts) between each 1 min interval. I am doing this for a few reasons: my sanity; blood flow; weight control; fitness maintenance. Also upper body weight lifting.
There were several days where I went shopping with my wife, with crutches at first, then sometimes on crutches, then 1 crutch, then no crutches. About 2 weeks before I got to no crutches.
How does it feel?
So far, it doesn't seem like much has changed. My foot around the heel is still tender. I don't know if it is from the procedure or the Plantar is still torn. It feels fine (no pain) after a bit of walking, but this was true prior to the procedure. I definitely feel 'something' there. As they told me, I have good days and not so good days at this stage.
What am I not doing?
I am avoiding messaging my foot. Sometimes it feels like a big knot down there, but I think that is a normal part of the healing. I am taking nothing that would reduce the swelling (ibuprofen, etc.). I have limited my stretching and am being very careful not to stretch or strain the Plantar. I take in very little caffeine and alcohol is limited (2-3 parties where I've had 3-5 drinks - it is the holiday season after all!) and the occasional glass of wine or beer with dinner.
What else am I doing?
Messaging my calf a lot to keep the blood flow. Trying to get at least 8 hours of sleep. Taking daily vitamins.
What's next?
I hope things will be better at 8 weeks. I have an appointment at 12 weeks and hoping I can cancel it. Still holding out hope!
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