Video Fitness Forum  

Go Back   Video Fitness Forum > Video Fitness Reader Forum > General Discussion

Reply
 
Thread Tools Search this Thread Display Modes
Old 01-25-21, 12:44 PM  
bfit
 
Join Date: Nov 2005
How to regain muscle mass after long layoff?

I have been up on my feet for about a month now after a long layoff for a broken foot. I was on crutches and a knee scooter for 2 1/2 months and did not walk at all although I did swim and do what other exercises I could. I did not gain weight, and my clothes still fit, but I feel like my upper thighs and my glutes are just total mush. I have been seeing a physical therapist, but he is not helpful in terms of overall rehab. He just says "you're in great shape" and leaves it at that. How can I start retoning my lower body? I can do squats and I can ride the exercise bike, but I'm not walking long distances yet.
bfit is offline   Reply With Quote
Old 01-25-21, 12:49 PM  
Erica H.
 
Join Date: Nov 2001
I had two major surgeries and two minor surgeries within one year. Each time I had to take a lot of time off from working out and the loss of muscle tone really upset me. But my strength and definition came back surprisingly quickly. I started with high rep/low weight workouts and gradually built up to where I was prior to surgery. It was really satisfying and encouraging to see and feel progress!

Erica
Erica H. is offline   Reply With Quote
Old 01-28-21, 02:20 AM  
Tugger31
 
Join Date: Feb 2002
After my surgery, I had to gradually increase my walking distance. I also found that doing Ballet Beautiful floor work really worked to tone up my thighs. I also did Cathe's Lean Legs & Abs and Great Glutes both unweighted once a week or just did her Legs & Glutes workout once a week modifying when I needed to. For Ballet Beautiful I tried to do glutes, inner and outer thigh each twice a week. It tooks a few months but it worked! There were some weeks where I did the BB only once and that was it. Just listen to your body!
Tugger31 is offline   Reply With Quote
Old 01-28-21, 08:31 AM  
Sollamyn
 
Sollamyn's Avatar
 
Join Date: Jun 2004
Location: S. Illinois
For my at-home strength-building therapy, my physical therapist instructed me to do squats (2 sets of 15, twice a day) and step ups (again, 2 sets of 15, twice a day) on my injured right leg (but I do both legs, to even it out!). Also, she wants me to do heel raises (I lost a LOT of mass in my right calf!) and a couple of other balance/strengthening exercises for my ankle, calves, and hips. Plus bridges. I keep forgetting to do those!

Of course, your PT should recommend something for your specific needs. Maybe it's too early in your rehab to do that type of thing? I didn't start doing squats and stuff until much later. I was going to PT for almost two months and those major lower body exercises didn't come along until I was almost done with my insurance-approved PT sessions, so...maybe discuss any at-home exercise routine with your PT first.

HTH,
Donna
__________________
Someone who thinks logically provides a nice contrast to the real world. *unknown*
Sollamyn is offline   Reply With Quote
Reply

Tags
muscle, muscle growth, restarting

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 08:37 AM.


Powered by vBulletin® Version 3.8.3
Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.
© 2009 Video Fitness