| Day Zero | Start of Sol’s Achilles Tendon Rupture Rehab Journey (ATR: Sunday, October 19th, 2025) |
Phase Zero (w1-2): initial crisis
< click to collapse >
Post-injury: what now?!
(Note: WK01 = the 1st week -> 0 weeks & x days)
| WK01 | Milestone / Event (2025: Oct 20th-26th) |
|---|---|
| D-1 | Initial GP / ortho visits (“get an op!” 🤦♂️) Blood-thinner injections secured |
| D-2 | Conservative generalist seen in Munich |
| D-3 | MRI imaging carried out in home town Munich foot clinic: green light for ‘non-op’ |
| D-4 | Partial Weight Bearing (PWB): 10kg |
| D-5 | First part-time workday, despite sick leave – US senior manager visiting is also a climber |
| D-6 | Cooking in a compact kitchen: – a close escape from pre-thrombosis |
| D-7 | End of 1st week / approx 2k steps per day |
| WK02 | Milestone / Event (2025: Oct 27th-Nov 2nd) |
|---|---|
| D-1 | My ‘trusty red rucksack’ gets mothballed – hip pockets get in the way of crutches |
| D-2 | |
| D-3 | The first fearful showering of my ‘stinky foot’ … 🤢 |
| D-4 | (this is 1 week and 4 days post-injury) |
| D-5 | Halloween – pumpkins carved, despite the rupture |
| D-6 | PWB 50% realised – still on two crutches though |
| D-7 | 2 weeks / approx 3k steps per day |
Phase 1 (w3-12): life in the boot
Getting to grips with the boot / ‘real’ recovery starts!
(Note: WK03 = the 3rd week -> 2 weeks & x days)
| WK03 | Milestone / Event (2025: Nov 3rd-9th) |
|---|---|
| D-1 | ER hospital consult: – now at peace with non-op; Initial call w/ Chris @ Achilles Rebuild |
| D-2 | 🧗♂️ Return to the ‘Scene of the Crime’: – I re-join my Tuesday boulder group |
| D-3 | Bit the bullet: paid for four months of support from Chris at Achilles Rebuild |
| D-4 | My first local physio (lymph drainage) First photos of my leg/ankle |
| D-5 | |
| D-6 | (this is 2 weeks and 6 days post-injury) |
| D-7 | 3 weeks / approx 4k steps per day |
| WK04 | Milestone / Event (2025: Nov 10th-16th) |
|---|---|
| D-1 | PWB 75% – walking with one crutch 🥳 First day of ‘real’ physio (‘holistic’ session) |
| D-2 | My first 15 steps without crutches – finally full weight bearing (FWB) starts |
| D-3 | |
| D-4 | |
| D-5 | First time outside with just one crutch: – nipped over to the GP’s 250m away Toe mobility videos |
| D-6 | Took my boot off outside: – resting at a park / massaging my foot |
| D-7 | A further 50 steps of FWB (crutch-free); VACOped opened up to ROM 30° – 25° 4 weeks / approx 5k steps per day |
| WK05 | Milestone / Event (2025: Nov 17th-23rd) |
|---|---|
| D-1 | ‘Motored’ the 900m to physio – just one crutch in only 12 mins |
| D-2 | I finally cut the nails on my affected foot for the first time since the accident |
| D-3 | Carried my own breakfast to the table Climbed 2 stairs w/o handrail/crutches (this is 1 month post-injury) |
| D-4 | On-boarding call with Chris Smith Achilles.Rebuild Ankle Mobility (1) unit – recognised how shit I am at ‘toe yoga‘ 😅 |
| D-5 | Achilles.Rebuild Lower Body unit – lower body strengthing (1) starts |
| D-6 | First whole day @ 100% FWB VACOped testing at ROM 30° – 20° |
| D-7 | My right (‘affected’) calf now 35cm 5 weeks / approx 5k steps per day |
| WK06 | Milestone / Event (2025: Nov 24th-30th) |
|---|---|
| D-1 | (this is 5 weeks and 1 day post-injury) |
| D-2 | My ‘middle’ son, (27), ‘helped’ me get the 4 winter tyres into the bus |
| D-3 | My partner & I sign the rental contract for the new flat in the town centre |
| D-4 | |
| D-5 | VACOped to ROM 30° – 20° (permanent) |
| D-6 | First seated calf raises, unweighted 💪 … – toe yoga is almost kinda working 😅 |
| D-7 | First time outside without crutches First walk alone with our little doggo 6 weeks / approx 5k steps per day |
| WK07 | Milestone / Event (2025: Dec 1st-7th) |
|---|---|
| D-1 | First early shower / boot liner change 1.7km station to flat in one go (no rest) |
| D-2 | |
| D-3 | (this is 6 weeks and 3 days post-injury) |
| D-4 | First stationary bike session: – 15mins @ 60W |
| D-5 | First normal Friday back at work – 2kg / 4.5lbs seated calf raises |
| D-6 | VACOped to ROM 30° – 15° (permanent) |
| D-7 | 🧗♂️ ‘official’ check-in at the boulder gym 7 weeks / approx 6k steps per day |
| WK08 | Milestone / Event (2025: Dec 8th-14th) |
|---|---|
| D-1 | Fiftieth blood-thinner injection Physio: 5kg / 11lbs seated calf raises |
| D-2 | |
| D-3 | |
| D-4 | VACOped ROM 30° – 10° (first adjust) |
| D-5 | (this is 7 weeks and 5 days post-injury) |
| D-6 | |
| D-7 | VACOped ROM 30° – 10° (permanent) 8 weeks / approx 7k steps per day |
| WK09 | Milestone / Event (2025: Dec 15th-21st) |
|---|---|
| D-1 | Eldest daughter: emergency appendix op – cracked 10k steps on a single day |
| D-2 | 🧗♂️ first chalk on my hands since my injury |
| D-3 | Decided to have the … |
| D-4 | … first night’s sleep w/o the boot |
| D-5 | Missed two ankle mobility units in a week (this is 2 months post-injury) Approx 12k steps today |
| D-6 | (this is 8 weeks and 6 days post-injury) |
| D-7 | 🧗♂️ climbing shoe (left) worn 1st time 9 weeks / approx 8k steps per day |
| WK10 | Milestone / Event (2025: Dec 22nd-28th) |
|---|---|
| D-1 | Seated calf raises: 9.5kg / 20lbs |
| D-2 | 🧗♂️ First climb post-injury (IV / 5.4) VACOped to ROM 30° – 5° (permanent) |
| D-3 | (this is 9 weeks and 3 days post-injury) |
| D-4 | Seated calf raises: 11.5kg / 25lbs |
| D-5 | |
| D-6 | |
| D-7 | 10 weeks / approx 7k steps per day |
| WK11 | Milestone / Event (2025/26: Dec 29th-Jan 4th) |
|---|---|
| D-1 | Took my little doggo Fini for a walk – nearly blacked out 🙈 ! |
| D-2 | First time standing in two shoes! |
| D-3 | VACOped ROM 30° – 0° (permanent) |
| D-4 | (this is 10 weeks and 4 days post-injury) |
| D-5 | Physio: 16.5kg / 35lbs seated calf raises |
| D-6 | |
| D-7 | 🧗♂️Two V (5.6) routes climbed up/down 11 weeks / approx 9k steps per day |
| WK12 | Milestone / Event (2026: Jan 5th-11th) |
|---|---|
| D-1 | |
| D-2 | 🧗♂️ Grades IV (5.4) / V (5.6) routes climbed |
| D-3 | First steps in a pair of shoes (no boot!); Approx. 13k steps today |
| D-4 | First steps on the treadmill (no boot!) |
| D-5 | (this is 11 weeks and 5 days post-injury) |
| D-6 | |
| D-7 | 12 weeks / approx 9k steps per day |
Phase 2 (w13-22): walking 2.0
Weaning me off the boot / restoring everyday functionality
(Note: WK13 = the 13th week -> 12 weeks & x days)
| WK13 | Milestone / Event (2026 Jan 12th-18th) |
|---|---|
| D-1 | Wearing shoes for an entire morning – only inside / at work (ice/snow outside) |
| D-2 | |
| D-3 | I overtake my first fellow-pedestrian – both a joke and a real milestone! |
| D-4 | (this is 12 weeks and 4 days post-injury) |
| D-5 | |
| D-6 | First double leg calf raises – weight distribution unbalanced! |
| D-7 | 13 weeks / approx 9k steps per day |
| WK14 | Milestone / Event (2026 Jan 19th-25th) |
|---|---|
| D-1 | (this is 3 months post-injury) Approx 15k steps today |
| D-2 | First walk outside (in running shoes, plus heel insert – total drop appr. 10-11mm) |
| D-3 | |
| D-4 | VACOped 100% retired – other than for climbing sessions |
| D-5 | 1st time to work on the train w/o the boot – 3km / 2miles + 15kg / 35lbs rucksack 15 hours w/o elevation -> major swelling |
| D-6 | Double leg calf raises maybe 85% equal – 50/50 weight distribution |
| D-7 | Nailed that heel strike / push-off (kinda 😅) Paid for the next 7 months Achilles.Rebuild 14 weeks / approx 9k steps per day |
| WK15 | Milestone / Event (2026 Jan 26th-Feb 1st) |
|---|---|
| D-1 | PT ‘A’ says my gait is still rather ‘wooden’ – “need to get some swag back!” |
| D-2 | (this is 100 days / 14w 2d post-injury) |
| D-3 | 25mins treadmill 3.5km/h @ 1.5° inclination – (beginning to feel good 😎 !) |
| D-4 | PT ‘B’ is pushed to find deficits in my gait Double calf-raises are 50/50 distributed |
| D-5 | |
| D-6 | I realise I can go up- and downstairs w/o supporting myself on the handrail 💪 |
| D–7 | First proper walk (2.5km) with my doggo 🧗♂️ I crack a V+ (5.7) route with overhang 15 weeks / approx 9k steps per day |
| WK16 | Milestone / Event (2026 Feb 2nd-8th) |
|---|---|
| D-1 | A “Good News / Bad News” thing 😅 : – 1st time on the scales in bare feet 🙈 |
| D-2 | |
| D-3 | (this is 15 weeks and 3 days post-injury) |
| D-4 | Barefoot “Zombie Shuffle” |
| D-5 | First proper stretch of barefoot walking; Double leg calf still shows 20% deficit: – barefoot @ 50/50 weight distribution |
| D-6 | 2nd proper walk (2.5km) with my doggo |
| D-7 | Double leg calf raises (in the morning): – only 5-10% deficit (due to being fresh?) 🧗♂️ Flashed VI- (5.8) / VI (5.9) routes 16 weeks / approx 8k steps per day |
| WK17 | Milestone / Event (2026 Feb 9th-15th) |
|---|---|
| D-1 | Local PT says my gait is almost normal: – “Wouldn’t notice if I didn’t know!” |
| D-2 | First time on a ladder to do some DIY: – four lamps had to be hung up |
| D-3 | (this is 16 weeks and 3 days post-injury) |
| D-4 | Unweighted calf raises level when fresh Double leg calf raises about 10% deficit |
| D-5 | All the way to work and back on foot – still using both crutches with rucksack on 12k steps today |
| D-6 | Lower body strengthening: “Stage 2” – complete new routine, tricky to begin with |
| D-7 | Ankle strengthening: “Stage 2” 17 weeks / approx 8k steps per day |
| WK18 | Milestone / Event (2026 Feb 16th-22nd) |
|---|---|
| D-1 | Can stand up straight after getting up Stationary bike load upped to 150W About 15k steps + cardio -> no pain / swelling |
| D-2 | Put my shorts on, free-standing 🧗♂️ Did my first complete (baby!) boulder |
| D-3 | Now wearing (flat!) anti-static shoes at work |
| D-4 | (this is 4 months post-injury) |
| D-5 | (this is 17 weeks and 5 days post-injury) |
| D-6 | Use crutches to get to a 60th b’day – a stabbing calf pain after intense rehab unit |
| D-7 | Back behind the wheel of a car 18 weeks / approx 8k steps per day |
| WK19 | Milestone / Event (2026 Feb 23rd-Mar 1st) |
|---|---|
| D-1 | Ditched ankle strengthening unit today – calf and ankle pains have me worried Local PT ‘B’ sees some muscle tone 🥳 |
| D-2 | First (self-)drive to work in over 4 months |
| D-3 | ‘whac-a-mole‘ pains finally gone – a 2.6km / 1.5mile walk in the sun |
| D-4 | “Had a nice trip?!” – an unfocussed moment + a tree root (this is 130 days / 18w 4d post-injury) |
| D-5 | Old habit of taking stairs 2 at a time 😬 – after a walk, I’m warmed up and forget 🤦♂️ |
| D-6 | Lovely morning with my eldest daughter Finally finding the right ‘next level’ rehab |
| D-7 | 🧗♂️ Great (low) overhang bouldering 💪 19 weeks / approx 8k steps per day |
| WK20 | Milestone / Event (2026 Mar 2nd-8th) |
|---|---|
| D-1 | Silicon inserts unnecessary in running shoes |
| D-2 | First day out in chucks – sunshine, t-shirt and shorts: spring is here! |
| D-3 | Heel-to-toe gait exercise: barefoot doable! |
| D-4 | Achilles.Rebuild “Morning Routine” change – first ‘dynamic’ movements: “Rebound calf raises” 1km @ 6kph = 10min/km / 0.6miles @ 3.7mph Stationary bike load increased to 180W |
| D-5 | (this is 138 days / 19w 5d post-injury) |
| D-6 | |
| D-7 | 🧗♂️ First attempt at a VI+ (5.10a) – 50% success 20 weeks / approx 8k steps per day |
| WK21 | Milestone / Event (2026 Mar 9th-15th) |
|---|---|
| D-1 | |
| D-2 | Dancing in the kitchen |
| D-3 | (this is 143 days / 20w 3d post-injury) |
| D-4 | Walk to physio practice: 100% normal – PT says my downstairs walking is artefact-free |
| D-5 | Teams meeting offers chance to do physio |
| D-6 | 2.6km walk (silicon heel pad inserts) – first time no fatigue 💪 |
| D-7 | Return to the local woods (no inserts) – 3km walk in the woods with no fatigue 21 weeks / approx 10k steps per day |
| WK22 | Milestone / Event (2026 Mar 16th-22nd) |
|---|---|
| D-1 | |
| D-2 | Dual leg raise essentially equal height – wobbly at top / form asymmetrical |
| D-3 | (this is 150 days / 21w 3d post-injury) |
| D-4 | (this is 5 months post-injury) |
| D-5 | After frustration at DLR plateau: – FIRST SLR ATTEMPT: 6-7cm heel lift 🙏 |
| D-6 | 4km / 2.5mile walk (no inserts) – tendon & calf fatigue towards end About 15k steps |
| D-7 | Lower body strengthening: “Stage 3” 🧗♂️ Completed a handful of 3 & 4 boulders 22 weeks / approx 9k steps per day |
Phase 3 (w23-xx): jump & run 2.0
Gradual introduction of SLR variations / some ‘easy’ dynamic (plyo) exercises
/ easing back into running / climbing returns to normal
(Note: WK23 = the 23rd week -> 22 weeks & x days)
| WK23 | Milestone / Event (2026 Mar 23rd-29th) |
|---|---|
| D-1 | Ankle strengthening: “Stage 3” – start of weighted, supported SLRs |
| D-2 | 🧗♂️ An odd, wobbly-legs boulder session – some ‘easy’ boulders scare me now 😬 😵💫 |
| D-3 | A good talk w/ my boss’s boss wrt future job |
| D-4 | Winter returns with avengeance – snowstorm + Mariah Carey’s Christmas song 3 weeks of 100% consistent morning routine |
| D-5 | Lower body strengthening: “Stage 3a” (this is 159 days / 22w 5d post-injury) |
| D-6 | Lower body strengthening: “Stage 3a” – FIRST (baby) JUMPS 🤩 5km / 3mile walk in the woods (no inserts) – only light fatigue towards end |
| D-7 | 🧗♂️ Conquered a white 4er for the first time – pure adrenaline shock from topping out 23 weeks / approx 9k steps per day |
| WK24 | Milestone / Event (2026 Mar 30th-Apr 5th) |
|---|---|
| D-1 | First jumping exercises are pretty solid – the fear of jumps fades fairly fast |
| D-2 | 🧗♂️ Completed a yellow 5er boulder 🥳 – had been eluding me for weeks -> adrenaline |
| D-3 | (this is 164 days / 23w 3d post-injury) |
| D-4 | First box jump: 5cm / 2″ Walking pace drops to under 9min/km |
| D-5 | Good Friday – a long Easter weekend 😁 🕺 (this is 5 1/2 months post-injury) |
| D-6 | Touched knee-to-wall! Box jump: 17.5cm / 7″ |
| D-7 | 24 weeks / approx 9k steps per day |
| WK25 | Milestone / Event (2026 Apr 6th-12th) |
|---|---|
| D-1 | Reddit: ‘Easter Bunny’ plyos on the stairs 🧗♂️ A good long sesssion, still with the boot – almost cracked a couple of VI+ / 5.10a routes |
| D-2 | 🧗♂️ Climbing without the boot: a IV+ route – in the run-up, the nerves made me feel sick |
| D-3 | Suitcase carry: 56kg / 120lbs (this is 171 days / 24w 3d post-injury) |
| D-4 | Treadmill getting closer & closer to jogging: – 6km/h @ 10° or 3.8mph @ 17.5% – 7km/h @ 2° or 4.4mph @ 3.5% |
| D-5 | Box jump: 35cm / 14″ |
| D-6 | |
| D-7 | 🧗♂️ Bootless climbing: 3 x the IV+ route – my confidence comes back smoothly 25 weeks / approx 9k steps per day |
| WK26 | Milestone / Event (2026 Apr 13th-19th) |
|---|---|
| D-1 | 950km / 600mile driving in 1 day |
| D-2 | First stand-up shower in 6 months! |
| D-3 | |
| D-4 | Treadmill – moderate ‘hill climbing’: – 2km @ 5.6kph / 6° or 3.8mph / 10% |
| D-5 | (this is 180 days / 25w 5d post-injury) |
| D-6 | 🧗♂️ Without the boot: nice ‘n’ stable – 80% flashed a VII / 5.10c |
| D-7 | 19th April ’26: 6 MONTHS to the day! 🧗♂️ First time bootless bouldering 26 weeks / approx 7k steps per day |
| WK27 | Milestone / Event (2026 Apr 19th-26th) |
|---|---|
| D-1 | |
| D-2 | (this is 184 days / 26w 2d post-injury) |
| D-3 | |
| D-4 | Treadmill preparation for hiking: – 1km @ 5.6kph / 15° or 3.5mph @ 27% – 500m @ 3pkh / 15° or 1.9mph @ 27% |
| D-5 | 🧗♂️ Bootless climbing: – flashed a VII / 5.10c |
| D-6 | Out & about on my bike for the 1st time |
| D-7 | First (mini-)hike: – 6km (3.5miles) / 200 metres of ascent 27 weeks / approx 8k steps per day |
| WK28 | Milestone / Event (2026 Apr 27th-May 3rd) |
|---|---|
| D-1 | Start of next level of PT units Running upstairs 2 steps at a time |
| D-2 | Green light to start running again! |
| D-3 | RUN 1: 5 x 150m walking / 150m jogging – ankle pain around 1-2/10 during impact |
| D-4 | (this is 193 days / 27w 4d post-injury) |
| D-5 | |
| D-6 | RUN 2: 5 x 150m walking / 300m jogging – pain down to discomfort on push-off |
| D-7 | 🧗♂️ flashed a VII+ / 5.10d 🧗♂️ flashed two 5er boulders 20 SLRs from >6cm fading to 4cm 28 weeks / approx 9k steps per day |
| WK29 | Milestone / Event (2026 May 4th-10th) |
|---|---|
| D-1 | “May the fourth be with you!” (sorry 😁) Walking first thing almost stiffness-free |
| D-2 | RUN 3: 7 x 150m walking / 300m running – avg. pace over 3.2km: 7min/km, peak 5:23 |
| D-3 | Some post-run ‘whac-a-mole’ ankle pains … … on both sides 😅 🙄 |
| D-4 | Helped a good friend repair his bike – kneeling and crawling around on the floor (this is 200 days / 28w 4d post-injury) |
| D-5 | |
| D-6 | RUN 4: 6 x 150m walking / 450m running – avg. pace over 3.5km: 6:36min/km, peak 4:34 |
| D-7 | First ‘proper’ MTB forest ‘trail’ ride 29 weeks / approx 10k steps per day |
| WK30 | Milestone / Event (2026 May 11th-17th) |
|---|---|
| D-1 | |
| D-2 | RUN 5: 5 x 150m walking / 600m running – avg. pace over 3.5km: 6:12min/km, peak 4:51 |
| D-3 | |
| D-4 | (this is 207 days / 29w 4d post-injury) |
| D-5 | RUN 6: 4 x 150m walking / 750m running – avg. pace over 3.5km: ?min/km, peak ? |
| D-6 | |
| D-7 | 30 weeks / approx ?k steps per day |
Achilles Rupture Recovery 