60 year old lifetime lifter, blew my right calf. Full range & functionality. Some pain and swelling.
Some qualifiers - RN wife made me go to ER and get Ultrasound, NO DVT. Suspected rupture and Bakers Cyst. Going back to Ortho. So, I am going and listening to the Doctors. I do not expect anything on here to overrule them.
Now, how do I work around this mess? My thoughts- focus on Hip Joint movement, not knee joint movement.
1- Butt Blaster
2- RDL ?
3- Multi-Hip Machine
Any thoughts would be appreciated. If I was 35, I would rest and just work upper body for a while. But, at 60 worked a lifetime to maintain muscle tone, flexibility and strength fear if I stop will start dominoe of other issues (might be wrong approach, but seen too many older lifters not get it back after injury…)
Consider some support for the injured calf, so you don’t inadvertently re-strain it training your good side. Maybe wrap it with a knee wrap, or “compression wrap” or “Voodoo Floss.” You can also keep it on, like training wheels, when you begin training the injured side again.
I think you’re on the right track with hip dominant exercise selection. Don’t forget some kind of 1 leg squat or step up or step down for the quad on the good leg.
I guess it all comes down to how this first workout goes, and how much you’re limited by the calf.
If you can do Ass Blasters and RDLs on two legs no problem, and it feels like your calf will recover pretty soon, don’t sweat it.
If your two leg weights are really limited and it feels like it will be months before you can use the injured leg again, think more about training the Good side separately.
I am with you. I am doing light, light weight. 135 RDLs, just to keep the muscle memory going. Probable same on Ass Blaster. Nothing that pulls or hurts. The biggest question will be if 20 minutes of bike, with no resistance gets it.
The Ewe-Tube chick is only working her left side for 1 month. Let’s check back in at the end of November and see if she ends up like an unbalanced freak.
in the same boat as you. However, I do walk with a slight limp and have difficulty climbing DOWN the stairs. I had the same thought process: hip extension and flexion.
I am doing much better, but still limiting the walking to 2% grade at 3 mph. Figured wait until Holidays over to crank back up.
Just starting to feel normal and get the weights back to normal range. Did Farmers Walks yesterday with 75 lb Kettlebells (150 total weight) for 3 sets of 40 yards with no issues today, so maybe through this thing…
Besides pure hip extension (and maybe knee extensions not sure) I will be using the recumbent bike every single day for 10 minutes over the next week. start light and slow-ish and build up speed and load every single day. After that replace the bike with the elliptical machine. I already walk back and forth to work (close to 12000 steps in all a day) and its basically a hike in the woods (so varying surfaces and grade).
Will begin light calf training after Im able to walk with zero pain/tightness, and move up on reps/ROM.
