Unbalanced...

my physio gave the heel a good workout today...

first up did a "cold" achilles stretch, right side only, to see where it was at (~9cm) then I did the following:

• bike (6mins)
• "bounce" achilles stretch on both legs 5 x 20 each side
• wobble board - firstly rolling the board around on its edge (wide stance) in both directions then some simple balancing (which only served to prove how unbalanced I am!)
• 5 x 10 heel drops (30secs rest in between sets)
• seated heel raises with the weight on thigh, right leg only 3 x 20 (30secs rest in between sets)
• eversion exercises with red theraband 2 x 30, right leg only (30secs rest in between sets)

finished with 20mins or so of heat...

she's given me the OK to get back on the bike to work as well as being able to swim & do the deep water running with Tim...

my next appointment is in a week so until then the plan is, aside from giving it break for the rest of today (except, perhaps, for an elliptical session), to keep doing the heel drops, "bounce" stretching plus wobble board work...