Hello all. So i seem to have a grade 1 strain (according to the doc) in the right soleus, walking with slight limp, difficulty going downstairs but not upstairs. Doc’s advice: no need to be a couch potato, live normally, avoid climbing down the stairs (use lift) climb up the stairs carefully, walk but take rest in between etc etc etc. He basically said - dont do anything in the gym that would aggravate the calf (as in cause pain) so upper body training is A ok.
I was wondering if anyone had any advice for light leg training that would not annoy/stretch the soleus (say light leg extensions, ab machines, maybe back hyperextensions?light RDLs) I seem to be able to “hinge” without pain if I position my feet properly and focus on pushing the hips back (as they should be). Anyway, any thoughts? Thank you do your time
I agree with the doctor. I would do whatever doesn’t hurt my calf, no matter what the exercise is. I would try out all of the leg exercises that I normally did. If it hurts… don’t do it.
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thank you. I’m going out on a limb (heh heh) and assuming that RDLs with super strict form wont be a bad idea and would probably help with “rehab”
It seems to me that the only worry you have is losing balance, because your calf is in play when you get off balance. If I were you, my prime hope would be that I could still do leg presses. I can keep most all my thigh and hip muscle just doing leg presses. If you are careful, balance is a nonissue. Sure, start light the first workout, seeing if you have worse pain the following day, providing it didn’t hurt when you did the exercise.
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leg presses unfortunately too much dorsiflexion at the bottom. Im beginning to think the whole Mike Isaetel style “quad” presses with super ROM and extreme dorsiflexion at the bottom are hat got me into this mess in the first place. Great for my knees and quads no doubt but I think the calves are in an extremely compromised position at the bottom. I will try the “glute girl” style leg presses with feet way higher up and toes coming off the top. Im guessing thats another style of progression. Slowly move feet downwards and increase depth over a month.
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I did those a lot. There is much less strain on the patella tendon. I always did 10 reps and rarely went to failure (only when I overestimated my ability to do the next rep.) I piled on the weight when my back prohibited doing an effective squat (28 years old through 40 years old).
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