The first week was a total bust. I was unable to follow my rehab protocol consisting of some basic strength training.
Instead, I had to elevate, ice and keep the area compressed with those “hose” stockings. To be honest, I was not very good at any of these duties.
I think I have them figured out now and am back on track.
Trying to add some basic strength training but I really can’t push it too far.
Glute squeezes, guadricep tightening and simple stabilization exercises is all I can accomplish. But even these basic movements will get me going towards my goal.
Have to be carefully how I elevate the leg. Pillow or foam roller has to support the ankle and foot so I have to straighten my leg.
My most pressing issue is to regain my range of motion(ROM) first. Then attack my lack of strength and stability.
But not all in one day!
This will take time.
Mission Kettlebell 