Now that I know the story with my ankle, time to start some proper rehab.

I’m still not settled on a full program yet. Been so busy due to all my computer problems, I’m behind and playing catch up. My plan was to do this today, maybe tomorrow I’ll hit the gym again for a “rep day” Cube Kingpin style, then by Monday have a solid plan. I am thinking about following a Paul Carter approach. Something about the “man maker” template is appealing. It’s something like Monday is squat and deadlift, Wednesday is “push” (pressing, triceps), Friday is “pull” (back, biceps). But that you squat and deadlift on the same day… yeah. 🙂  But I don’t know. It may fare better for me to have a “leg day” twice a week. No matter what tho, the gym day would be to do gym-specific things; I do plan on doing at-home rehab work every day.

So with that.

I opted against going to the gym this morning. I have to start slow on this, and I know if I went to the gym I’d want to jump into things and try a bar on my back, 95 on my back, maybe not 135 today, but I know if I was good with 95 I’d grow that (over?) confidence. I need to force myself to go slow.

So I stayed home and did some very simple things. I did ankle rehab work like writing the alphabet with my big toe, windshield wipers, seated calf raises, supporting my bodyweight on one foot (steadying with my hand so my ankle doesn’t have to also deal with weight shifts due to balance). I also did some bodyweight squats and deadlifts (a couple sets of 10 each). Basically, put myself in the starting position for the lift, then just go through the motion to ensure I still have the range of motion, etc. Deadlifts were a little stiff, because that has a narrower stance and feet pointed more forward, so there’s certainly more flexion in the ankle joint — precisely what and into the area I’m dealing with. But it wasn’t bad. I also ensured to go slowly because as I’ve tried these over the past some days, I know I’ve been leaning right to take weight off my left foot — don’t want to do that. Sure, no pistol squats (not that I could do those anyways), but at least evenly distributed weight.

So, hardly a strenuous day, but I’ll keep doing these. The key will be working the ankle stuff into my daily life, so as I’m sitting at my desk working, I stretch, rotate, lift, support, etc.. But making sure I do NOT overdo it. Gotta be slow. Gotta be slow. Gotta hold back.