Developing Leg Strength

[csoccer]

I am in the process of rehabing from an injury. What drills or excercises would anyone recommend to help me re-develop maximum leg strength? Thanks in advance for the assistance.

[vakeeper22]

What type of injury? Right now, I'm trying to heal a damaged growth plate in my right hip (keeper stuff, dove wrong). For my therapy routine:

ride a stat. bike for 10 mins

hamstring, quad, calf, groin, inner/outer thigh

stretches (hold for 20 sec. 5x)

single knee to chest (hold 5 sec. 30x)

trunk rotations (3 sets of 20)

heel slides (30)

stairstepper for 10 mins

pyramid leg press (both legs 4, 5 ,6 plates; 3 sets of 10 each)

single leg press (3 plates, 3 sets of 10)

two legs up one down hamstring curls (as many as I can do @ 1 plate, they always KILL me!!)

My therapist/AT then stretches me out, I ice for 15 min, then leave.

Hope this helps!

[csoccer]

reconstruction of my left knee.

i would also be interested if there are any excercises i can do with my 9 yr old son that would help him out while i am rehabing my knee. thanks.

[gerr18]

your best bet would be to get with a rehab specialist/trainer...as each person is very different in aspects involving rehabing from an injury. i would never do anything said on here as you don't know exactly what it is you need to come back fully and that is where a specialist comes in.

[Anarchist]

SWIMMNG! Is probably the best way to go. It's what I did after I had surgery on my pinky finger.

[Nutmeg]

Originally posted by csoccer
I am in the process of rehabing from an injury. What drills or excercises would anyone recommend to help me re-develop maximum leg strength? Thanks in advance for the assistance.

It really depends on where you are at in the rehab process. Are you just off your brace? Have you gone through PT? Where are you at, and I should be able to help out.

I went from a blown ACL a couple of years ago to just over 6:00/mile in the Hood to Coast Relay last month. It is doable. It takes a lot of work.

[csoccer]

I am through PT, so now I am looking to redevelop my playing strength. Should I go out and work on long range kicks?

[gerr18]

Originally posted by csoccer
I am through PT, so now I am looking to redevelop my playing strength. Should I go out and work on long range kicks?


Absolutely not. Take things one step at a time, if you try and come back to fast/hard, you'll hurt yourself for sure. The best thing is to start running and using weights with the legs. Talk with a trainer who can set you up with a program. Tell them what you're looking to do and have them walk you through this. Start with light leg work and work up to heavier leg work...then short light ball work and work up to more intense ball work/long balls. Your muscles aren't used to the stress from long balls, so why go and start wailing away at the ball from the start? Use some common sense.