Posted in Foot injury, Recovery, Spring, Well-being

Foot injury update – first time at gym in four months!

Suddenly it’s May! 😮 Which means that it really is starting to look like spring, in Finnish standards anyway (it was still randomly snowing just a week ago). It also it means that it’s now been roughly 4 months since I had the first, more severe, plantar plate tear on my right foot and around 2 months since the less severe tear was found in my left foot.

Some green visible here and there!

Never ever did I think that this would take so long! Finding the patience to go through recovery definitely still feels challenging at times.

Luckily I’m getting better, but the progress is just hard to notice everyday so I really have to focus on seeing the difference. Compared to a month ago, I know that with shoes walking feels almost normal if I’m not trying to walk quickly. Without shoes I’m pretty much still a penguin, just waddling around. It’s definitely frustrating when you start to feel close to normal and then at the same time you’re still sooooo limited in movement. The ball of foot area on both feet has regained some muscles back, which makes taking careful barefoot steps feel better. However, they have very limited flexibility for taking normal steps when bending should be a natural thing for the toe area to do. Sometimes I forget that I can’t take longer or faster steps yet, and the feet will tell me about it pretty quickly by hurting.

That’s another interesting thing. How to recognize when it’s hurting in a bad way (because you did a wrong kind of movement or too much) and when it’s “normal” to have some pains. There’s constantly some discomfort and aching and that seems to be normal for recovery so I try not to pay too much attention to it.

Something good as well: my physiotherapist gave greenlight to go back to the gym
(very carefully) to do some stationary biking and workouts that don’t put too much shifting weight on my feet, nor movements that would have my toes bend. I was so happy about this! The physiotherapist actually said that since I can’t workout with my normal intensity, these light workouts will mostly be for my mental wellbeing at first. I agreed. 🙂

So I dug up my workout clothes and shoes and went to my gym with much giddiness! I had to limit myself to be there just for 30 minutes and really carefully try out a few things only. Here’s what I managed to do:
– 10 minutes warm-up on stationary bike
– 3 x 10 squats without weights
– 3 x 15 hip thrusts without weights
– 3 x 10 ab crunches on a bosu ball
– 3 X 15 TRX rows (felt so good for my shoulder blades)

It felt awesome and I think my feet didn’t mind these movements that much, so I’m hoping to increase my gym times to two times/week soon! I just have to be careful not to be carried away by the false feeling of everything being doable!

Walking like a penguin at the gym but who cares! I was back there!


I love books, games and the coziness of our house (currently it's the kingdom of me and my husband). My work in a game studio as a Senior HR Specialist keeps me busy and social, but I am an introvert in my core. Navigating life between my very social work and my introvert, less social personality can be tricky and it goes hand in hand with my interest in overall personal well-being.

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