The New (and not so improved) Leg Day!

As you guys probably know, I tore my meniscus eight days ago and am on a strict, “don’t do anything that will aggravate it”, plan for the unforeseen future. The desire to run and deadlift is strong, but I know that going against the doctor’s advice isn’t going to do me any good. As some of you have suggested, I’m going to take this time to really dial in on my nutrition and work on my strength training.

Since I can’t work my left leg, I’ve decided to change my leg day to accommodate the injury. Rather than just skipping leg day altogether, I’ve decided to change my routine from unilateral movements to isolateral movements so that I could still gain strength in my right leg. Once I’m healed, I’ll continue to do isolateral movements but use both legs so that the strength will eventually be back to normal. I’ve only done a leg day twice since the incident, but this is my current plan:

-Glute Pedal (5 reps for 5 sets with 1 min rest in between)

-Hamstring Curl (5 reps for 5 sets with 1 min rest in between)

-Seated Calf Press (5 reps for 5 sets with 1 min rest in between)

I tried to do a lateral cable leg raise, however I still feel some strain in my knee since I have to stabilize myself while raising my right leg so I’ve decided to omit that. You win some, you lose some!

In addition to the above exercises that I’ll be doing on leg day, I also have the physio exercises that the doctor prescribed to me:

-Quad Sets (Held for 6 seconds followed by a 10 second rest – 8-12 reps total)

-Straight-Leg Raises to the Front (Raise 12 inches from the floor & hold for 5 seconds, then lower – 8-12 reps total)

-Straight-Leg Raises to the Outside (Raise 12 inches from the floor & hold for 6 seconds, then lower – 8-12 reps total)

-Straight-Leg Raises to the Back (Raise 6 inches from the floor & hold for 6 seconds, then lower – 8-12 reps total)

-Straight-Leg Raises to the Inside (Raise 6 inches from the floor & hold for 6 seconds, then lower – 8-12 reps total)

-Hamstring Curls (Lying on the floor – 8-12 reps)

-Standing Calf Raises (Hold for 6 seconds – 8-12 reps)

-Half Squat – 8-12 reps

I’m hoping that I’ll soon be able to workout like I normally do, but good things take time. Wish me luck!

 

-Running Fast, Lifting Heavy