Notifications
Clear all
Topic starter
17/10/2018 2:46 pm
I'm trying to come back after some injuries have sidelined me.
I have a herniated lumbar disk that makes it risky for me to leg press heavy (500+lb). I have bad cartilage in one knee that gives me severe pain while doing heavy leg extensions or one-legged presses.
I seem to be able to squat, as long as I don't go quite down to parallel. I can deadlift all I want.
I want to build mass in my legs - are squats, deadlifts, and hamstring curls going to be enough?
What other exercises can I do to increase leg mass, I'd appreciate any ideas.
Sonic
Hudson: "Hey Vasquez, You ever been mistaken for a man?" Vasquez: "No...have you?"
Aliens, 1983
17/10/2018 4:26 pm
Re: leg training around injuries
I'm trying to come back after some injuries have sidelined me.I have a herniated lumbar disk that makes it risky for me to leg press heavy (500+lb). I have bad cartilage in one knee that gives me severe pain while doing heavy leg extensions or one-legged presses.
I seem to be able to squat, as long as I don't go quite down to parallel. I can deadlift all I want.
I want to build mass in my legs - are squats, deadlifts, and hamstring curls going to be enough?
What other exercises can I do to increase leg mass, I'd appreciate any ideas.
Sonic
Not an easy job. If you have a history of lumbar disk injury you have to be careful with the squats as it puts some serious axial forces on the disks.
IMO the less dangerous might be the leg presses, but you have to avoid flexing your knees to much during the negative phase as it tends to increase the stress on the lower back.
If you do the deadlifts, you may try the summo style since it's used by athletes that suffer from lower back pain.
As for leg extensions, why not doing some static contractions of 1 to 1 minute and a half count.
Maybe you might try some stationary lunges with dumbbells and in your case to help building a better package you may try some adductors machine here and there.
I don't know if you have already used condroitin and glucosamine, but for me it works.
Hope that helps a little bit.
Good luck.
"The medals don't mean anything and the glory doesn't last. It's all about your happiness. The rewards are going to come, but my happiness is just loving the sport and having fun performing" ~ Jackie Joyner Kersee.
Topic starter
17/10/2018 5:11 pm
Re: Re: leg training around injuries
Not an easy job. If you have a history of lumbar disk injury you have to be careful with the squats as it puts some serious axial forces on the disks.IMO the less dangerous might be the leg presses, but you have to avoid flexing your knees to much during the negative phase as it tends to increase the stress on the lower back.
That was exactly how I popped the disk in the first place, curling up with my knees to my chin with a lot of plates on the leg press. I was happy for the range of motion and had no idea what could happen.
I'll try the static contractions on the leg extensions, and I might use the smith machine for static lunges as well. Walking lunges or step-into lunges are also a problem for my back. I had to give up martial arts too because of this.
thanks for the advice, I appreciate it.
Hudson: "Hey Vasquez, You ever been mistaken for a man?" Vasquez: "No...have you?"
Aliens, 1983