Thread: need help with legs

You CAN even them out. Utilize some single leg extensions, presses, and leg curls for the atrophied leg. Over time it will catch up!

Im in the same boat, I just recovered from a knee reconstruction from a basketball injury (Replaced ACL, MCL, Trimed Cartlidge, all in all im a new bionic man with a $10,000 Knee )

Have you done your rehab yet? If you haven't started start VERY small. especially on the knee that was scoped. It takes over an entire year to year and a half to finally have your knee completely healed over.

When I started rehab i was on small stretches, atrophy excersices, small muscle contractions, and of course the bike. try not to do any real weights for the first week and a half of your rehab or until you have regained some flexibility from the knee.

Next are small weights. Mostly bagged weights or a sock with coins in it around your atrophied leg and other leg, lay down and life your leg straight up trying to keep it straight and do some reps with that.

After you've become adept at that move to very light machines. Stay away from squats and deadlifts. If you feel that your other leg is smaller here is where you do one at a time. You can even them out with ease, most of the time they even out as you workout. Also make sure you do other machines like butterfly, curls, butts, and calves.

Start out small, don't over due it, it takes a long time. Its been two years for me and i still feel the effect on my knee and tightness. Best of luck to ya

I tore my PCL in half ten years ago (still in half) Because I had to wear a brace for two weeks (couldn't even bend my leg) my leg atrophied. The physical therapy and big stim unit helped tons. Just take it slow.

Originally posted by gopro
You CAN even them out. Utilize some single leg extensions, presses, and leg curls for the atrophied leg. Over time it will catch up!

I agree with gopro, except for the single leg press.

Originally posted by Prince


I agree with gopro, except for the single leg press.

Why not the single leg press P?

i also just had my knee scoped in April. it was so funny and scary to look @ my legs, quad area ans see such a difference. it will get better. do pt rehab for 3x a week for @ least the first 2 months. keep icing and go slow. i am a kick box teacher, spin instructor too and it took me until now to go back w/ out holding back. you'll get there. although i would watch out for the leg ext. it's a lot of unneeded pressure on the knee. get those hams strong and as everyone told you let the pt stretch you, show you stretches and isometric work! good luck!

Originally posted by Scotty the Body
Why not the single leg press P?

I just feel like it puts the knee in a very vulnerable position that could lead to injury, and I just prefer a two legged press. I do not see any advatage of a one legged press either.

Originally posted by Prince


I just feel like it puts the knee in a very vulnerable position that could lead to injury, and I just prefer a two legged press. I do not see any advatage of a one legged press either.

Wait...gotta add this to my list...

-will not do single leg press (see list in "to load or not to load" thread in supp forum)

Anyway, there are always advantages to single limb training, its just that not all movements lend themselves so well to it. Leg press with a single leg does not put the knee in any more precarious position than a two legged press...same foot position, same range of motion...only more activation of muscles surrounding the quads.

Oh, well, can't teach an old Prince new tricks

I started doing the single leg press in July, hit it every 3rd week.
I keep my reps at 15 so the weight I do isn't anywhere near what I'm doing for regular leg press.
Single leg for 15+ reps = 250lb
Double/regular leg press 6-8 reps = 860lb
I did find my knees felt stiff yesterday afternoon after my morning workout single leg press. Not sure if it was that or the hack squats but they feel fine today.

Originally posted by Scotty the Body
I started doing the single leg press in July, hit it every 3rd week.
I keep my reps at 15 so the weight I do isn't anywhere near what I'm doing for regular leg press.
Single leg for 15+ reps = 250lb
Double/regular leg press 6-8 reps = 860lb
I did find my knees felt stiff yesterday afternoon after my morning workout single leg press. Not sure if it was that or the hack squats but they feel fine today.

Excellent Scotty! By the way, I LOVE hacks, but they ARE hard on the knees. Probably is why they felt stiff.

I really enjoy single leg press for high reps, but I will occassionally do them heavy too, in the 6-8 range!

Originally posted by gopro
Oh, well, can't teach an old Prince new tricks

gopro, do not take everything so personally.

Everyone is not always going to agree with your advice and opinions. I do what I have found to work best for me (I am not a young lad). My biggest priority these days is avoiding injuries, and as you know the knees are a joint that takes a lot of abuse and can get injured quite easily if you're not careful.

note: I have pretty good leg development too!

Unilateral training as Prince mentioned is something that one should be cautious about.
I do it, but I would advise others to be careful.

Maybe I should have told you guys more I didnt have any damage to my knee they just cleand up the joint and loosend my knee cap. They told me i could go back to full workout in 2 months and that I dont need therepy. well I am one week from the 2 month deadline and Have no pain and full movement. the only thing he told me not to do is leg extensions

Originally posted by Prince


gopro, do not take everything so personally.

Everyone is not always going to agree with your advice and opinions. I do what I have found to work best for me (I am not a young lad). My biggest priority these days is avoiding injuries, and as you know the knees are a joint that takes a lot of abuse and can get injured quite easily if you're not careful.

note: I have pretty good leg development too!

Didn't take it personally at all Prince! Just making light of your comments in a completely joking manner. Also ponting out that single leg presses are not any harder on the knees than regular presses...perhaps your situation is unique as not all "rules" apply 100%...exceptions always occur.

Also, I agree...you have very good leg development.

Originally posted by PUMPED
Maybe I should have told you guys more I didnt have any damage to my knee they just cleand up the joint and loosend my knee cap. They told me i could go back to full workout in 2 months and that I dont need therepy. well I am one week from the 2 month deadline and Have no pain and full movement. the only thing he told me not to do is leg extensions

Ok, avoid the extensions, but utilize one legged squats, lunges, and leg presses to get the legs even. Perhaps just do some extra work for the atrophied leg after your regular workout or, use these unlilateral movements, but push further with the "bad" leg once it is ready.