yoo hoo? anybody here?

[coffeetime]

Hey, lifters, is anyone still around? I'm still having issues and still trying to lift and not giving up, darn it! And I could use some company.

Since I had the metal taken out of my leg (if you were here a while ago, you'll remember I broke it badly in 2015) I have had full range of motion and I still do a lot of physical therapy exercises to maintain balance, improve small muscle coordination etc. That leg is still not the same size and shape as the other one. I am also doing a lot of yoga to improve balance and stability, and I know from doing one-legged standing poses that the formerly broken leg is also not as strong as before I broke it. I wish I could hit on the exercise(s) that would best help me build that leg back up and get its strength back. Calf raises just don't target more than a small area and also there's a weird hollow on the outside of my shin a few inches below the knee, like I just lost mass there and it will never return. What brilliant plan am I not thinking of?

Comments

[coffeetime]

I currently do one-legged RDLs with a dumbbell in the opposite hand, split squats with a bar, and very slow step-ups onto a platform in addition to my resistance band stuff and my normal two-legged work. Maybe increase the number of step-ups? They work my hips and glutes more than my lower leg, though.

The resistance band work did more to bring back my visible muscle than anything else and also cured the pain in my ankle, mostly, except when it hurts.

[rydra_wong]

They work my hips and glutes more than my lower leg, though.

By "lower leg" do you mean "below the knee" or "below the hips"? Just wanted to check before I started answering re: the wrong thing.

[coffeetime]

I mean below the knee. What works knee to ankle most effectively (so far) is resistance band around the foot, like these. I am hoping to find something weighted and/or different, to build a bit of mass there.