After a few check-ups with my doctor, we’ve now decided to do physio training every other day instead of daily. This gives the tension blister more time to heal properly. The pain has also improved significantly.
I’m now at 2 cm wedges instead of 4 cm. If all goes well, this Friday I’ll switch to 1 cm and then move into the shoe without wedges. The step from 4 cm to 3 cm was the most comfortable. From 3 cm to 2 cm, I felt the tendon for the first time. Walking felt a bit odd, but it settled after 1–2 days.
Currently, I’m following a slightly reduced training plan due to the pain.
I do all exercises in 5 sets, each 5×45 seconds.
Exercise 1: Single-leg balance
Exercise 2: Squats
Exercise 3: Good mornings
Exercise 4: Toe raises + weight and rotation
Exercise 5: Side-leaning toe raises (outer)
Exercise 6: Side-leaning toe raises (inner)
Exercise 7: Back-against-wall toe raises with bent knees
Exercise 8: Toe-raise stand 70 %/30 % (operated leg/unoperated leg)
Exercise 9: Toe-raise stand 50 %/50 %
Other than that, nothing helps except applying cream and letting air reach the red spot.
