[healthwork, plague diaries] physiotherapy the first

[kaberett]

• managed to not Stress Herpes in spite of (i) having someone else CLOSE ENOUGH TO TOUCH ME for, like, half an hour, and also (ii) the number of people who apparently Cannot Wear A Mask
  
• I have a new resistance band! it is yellow! (I left the red one in the car, having carefully packed it, and anyway that's weaker so a stronger one is just as well)
  
• standing heel raises: do NOT go to limit of range of motion, go about halfway, yes I know that working stability into the ends of the ROM is best practice but it's better to go halfway than to either fuck up my knee or not do the exercise, and it's not like Super Tippy Toes is a position one gets into accidentally in general
  
• balance board 1: the square with the long ridge down the middle is fine, including standing on one leg without touching anything else for proprioception, though the "tilt it gently all the way forward and all the way back" is hard work, throwing/catching ball was fine
  
• balance board 2: round, super wobbly, can juuuuust about manage to hold myself still if I have proprioceptive input via my hands
  
• trampette: fine for standing-on-one-leg-without-support, apparently we're gonna work up to me standing on it on one leg and throwing/catching ball
  
• exercises: yellow resistance band on rotating foot outward from ankle (seated, raise toes to up challenge); modified standing heel raises; seated heel raises; squishy feet both ways; probably don't bother icing; Pilates and exercise bike fine provided I'm not, like, standing on one leg and doing a bunch of extension; back off if I need to; go more gently on days when it's done a lot of work elsewise; squishy socks/soft surface for flamingo, or otherwise up the challenge a bit
  
• verdict: peroneal tendon kinda fucked, some medial ligament involvement, definitely less stable on the bad ankle than the good one, but Improvement Should Be Achieveable