Skinny calf!

[vickster]

As a result of my accident, surgery, following lay off etc, I have lost a lot of muscle bulk from my left calf - it is approximately an inch smaller than the right and with less muscle definition on flexing (and less strength)

I am working with a physio on rehabbing that side (I also have a few problems in my left knee) and a stiff left hip and ankle, and will undoubtedly get some specific exercises from her (it's clearly visible), but has anyone got any tips for calf building (other than climbing hills with just one foot clipped in which knowing my penchant for accidents, probably isn't wise)!

I don't use a gym nowadays so no leg pressing etc

Cheers

 

[Cubist]

Stand with your toes on a piece of wood or a step. With your weight on the leg you need to build up, use your weight to push your heel to the floor, then push upwards, repeating through the full movement You'll need to make sure your Achilles is warmed up before you do the exercises. Once you've got the exercise off pat, increase the load on your calf by holding or carrying a weight.

 

[vickster]

Thanks I am doing calf raises as you describe - but two legged and do feel I favour the good leg, one legged feel pretty dodgy, so need to do with physio I think. I am also doing calf stretches by standing on step and pushing heel down. As well as clam shells, glute bridging, leg raises with weight, ITB stretch, quad stretch,, hamstrings, trying to work through the whole chain...takes ages to do everything!!

 

[totallyfixed]

As a result of my accident, surgery, following lay off etc, I have lost a lot of muscle bulk from my left calf - it is approximately an inch smaller than the right and with less muscle definition on flexing (and less strength)

I am working with a physio on rehabbing that side (I also have a few problems in my left knee) and a stiff left hip and ankle, and will undoubtedly get some specific exercises from her (it's clearly visible), but has anyone got any tips for calf building (other than climbing hills with just one foot clipped in which knowing my penchant for accidents, probably isn't wise)!

I don't use a gym nowadays so no leg pressing etc

Cheers

Many years ago [too many to say on here] a bone in my ankle was broken in a hockey match and to cut a very long story short, my left leg is now thinner than my right, at one point it was 9 cm in circumference smaller than my right measured at my thigh and some 5cm at my calf.. It is still thinner and I have an imbalance of power resulting in the onset of cramp in that leg in very long fast rides.
Over the years I have managed this situation by working harder on the bike [and being stubborn], 95% of my riding is fixed gear, but if I could give you one idea to try that has been of benefit to me, it is to roll your ankle at the top and bottom of the pedal stroke. Racing pro cyclists do it, although not all amateurs do and virtually no recreational cyclists can be found "ankling". The Tibialis anterior muscle at the front of the lower leg in particular will get stronger.
Sorry to be a bit long winded, but at least it is an exercise you can do while cycling, though you have to get into the habit and it is quite hard to do the first few times. I would be interested to see how you get on if you decide to give it a go.

 

[vickster]

Thanks Do you have a link, trying to picture it. Sleep now, will do some googling tomorrow. The bike fitter suggested I try to pedal by pushing the heel down, more efficient, but with the stiff left ankle it feels uncomfortable. Is that what you mean?

My whole left leg is just a mess right now I've had 6 physio sessions since the op (although nothing happened at the first as the physio was concerned and sent me back to the surgeon who was fortunately less concerned), another 6 signed off by Bupa. My hip, lower back is giving me more grief, although my whole left leg just feels lacking in fluidity and strength...it's all linked though

I don't race, never will, just want to be comfortable at whatever speed and distance

 

[Wobblers]

I lost most of the muscle mass of my left calf after breaking the ankle. Sad to say, it takes far longer to regain it than lose it! Even now, 2 years later, my left calf is a little smaller than the right. You'll need to be patient, I'm afraid!

I'm not surprised to hear that your leg is stiff. Are you doing range of motion exercises? It's probably not a good idea to do much muscle strengthening until you've regained full suppleness in your joints. I was given calf raises to strengthen my calf by the physio, and like you, I felt that most of the work was being done by my good leg. I hit upon the idea of doing one legged calf raises in the kitchen, using my right hand to steady myself on the worktop - whilst waiting for the kettle to boil! You could also try just balancing on your weak leg: this will strengthen all the muscles involved in stabilising the ankle. But I think the first thing is to improve the stiffness you're getting in your ankle and hip before worrying too much the muscles.

 

[ayceejay]

The function of the muscles that provide bulk in the calf is to raise the heel. If you apply resistance to this movement the strength of the muscles will improve and possibly the size too. My own observation tells me that pressing the toes down is the same as raising the heel, one not being possible without the other, and pedaling would be an ideal way to exercise this movement. Off the bike use this as a guide to what movement under resistance will have the weak calf catch up with the other one.

 

[Cubist]

Try lying on your back and holding an inner tube looped over your toes, pushing downwards against the stretch of the tube.

 

[vickster]

I have a theraband from the physio, that I use for the clam shells. I've got an appointment tomorrow, we can discuss the skinny calf then

 

[Joshua Plumtree]

I would go for a few long walks as a starting point. Walking on dry sand would be great but, if you don't have access to your own private beach or desert, try pushing off with the ball of your foot and toes when you walk.

 

[Dogtrousers]

8 years on my left thigh is still smaller than my right.
I'd echo what McWobble says: patience is key.
If you want to improve your pedal stroke, see if you can find somewhere with a Wattbike. This gives a graphical readout of the power input of each leg throughout each revolution. You can see it dropping off at the top and peaking on the downstroke. Lots of info on the web.
Trust yours physio and be sure to do the exercises they give you, no matter how silly they seem.

 

[MarkF]

Can't you just get a 1 or 3 month gym membership? Quickest way to do it. I had a bad accident and my bicep withered away in 4 inactive months, a hard, every other day, work-out (isolating it) soon had it back to pretty much normal sized.

It's tough, like McWobble I am 2 years on but I can still tell the difference.

 

[vickster]

I really despise gyms, hence I have an exercise bike at home. I'd rather spend my exercise time outside riding, need to try to train for ride 100

Lots of walking makes my knee sore and any jolting still sends pain through the wound on my shin

 

[MarkF]

I really despise gyms, hence I have an exercise bike at home. I'd rather spend my exercise time outside riding, need to try to train for ride 100

I can understand that, but I went to gym because I slacked at home, a short time using (one legged) seated calf raises/presses will sort out the size issue quicker than anything else. Non gym calf reps to build muscle, of which you'll find loads on the net, are mind numbingly boring.

 

[puffinbilly]

After breaking my leg very badly playing football in younger days - it was suggested that I swim as much as possible to get the muscle back on my leg after six months in plaster. Along with the usual calf raises etc but also in the pool to add resistance and support - it was a struggle but after two years I could walk without a noticeable limp. However the downside was that the multi million contract with Real Madrid never quite happened after that