Bulking up my legs how to do it?

[Du1point8]

My legs are naturally bulky to the extent of looking like rugby players legs.

However Im now lop sided after one leg has not touched the ground for 6 weeks and has lost a lot of muscle as a result, other leg is not to bad a loss as hopping around helps maintain a bit.

Bearing in mind Im learning to use it again (tib/fib break, pin and plated) and Im going the physioterrorist route this week.

How over time can I get the bulk back (dont need as much as before since playing rugby is out this year) without putting pressure doing massive squats and leg presses?

Routines would be nice and remember, the leg is weak as fk at the moment and Im weary putting a lot of pressure on it after such a bad break.

To give you an idea of my size, Im 5ft 10ish, 90kgs on a good day... chunky but not fat fat... Im very broad and stocky and have no beer belly... Upper body I got sorted, plus when let back in swimming pool, I will be going, but I need to rebuild the muscle lost.

My calf muscle used to be bigger than the OH's thigh (she is 5ft 10, size 10, 65kg) so I lost quite a bit in 6 months as its reduced quite a lot, but you kind of get were I want to be back too.

[Hoofy]

Initially? Bodyweight lunges and squats. Tai chi?

PS Best off asking your physio. I have no qualifications and your head might fall off or you may conceive.

[XG332]

Cycling?
No impact, can have a resistance to suit you and works the legs good and proper.
Then build up to something more strenuous when you get the confidence back.
Just guessing.

[jgy6000]

I broke my left tib and fib 6 months ago and had a pin inserted from my knee down to my ankle. Was a football injury and broke just above my ankle. I'm still very weary of doing any leg exercises that could compromise the strength of the bone repair. Did you have a cast on it? I didn't due to having the internal fix. I try to cycle and use the cross trainer rather than run or do any impact excrcises.

[Du1point8]

jgy6000 said:

I broke my left tib and fib 6 months ago and had a pin inserted from my knee down to my ankle. Was a football injury and broke just above my ankle. I'm still very weary of doing any leg exercises that could compromise the strength of the bone repair. Did you have a cast on it? I didn't due to having the internal fix. I try to cycle and use the cross trainer rather than run or do any impact excrcises.

Broke tib/fib and then they did this to it:



I had back cast for 5 days (4 before operation, new one after op for one day). None weight bearing

Lightweight cast XL for swelling for 2 weeks after the operation. None weight bearing

Lightweight cast very tight fitting for 3 weeks after stitch removal (previous cast). None weight bearing

AirCast that I can take off when I please (None weight bearing for 1 week), then I can put weight through it.

Im happy standing on it unofficially... It just hurts were the foot is stiff and the ankle is a little tender, but I trust the pins and plates will hold.

(added)

Forgot to say I tore up the tendons on either side of the ankle, but not on the top of the ankle.

[Happy82]

When I damaged my knee badly and had a few months out I was in a similar position, the physio had me doing leg curls /extensions on a single leg exerciser they had for rehabilitating injured sportsmen. It felt odd but it worked! I think it assisted in the exercises too as it was specialist medical kit rather than gym equipment.

[D1ngd0ng]

Had a pretty bad ankle fracture/dislocation 2 years ago and ended up in a similar position to you. Once the Cast is off and you're walking again your legs will soon look healthy again. A good Physio will set you on the right path. I started with various movement exercises and walking 5k a day before getting back into some light jogging and specific exercises to strengthen the leg again. And after 8 weeks the bones are about as tough as they'll get so don't worry about reinjuring the same spot.

The more you work the leg the quicker you'll get back to business as usual.