Training my messed up right leg

[casualbb]

Since the beginning something's been a little off about my right leg. It's noticeably smaller and differently shaped than my left one. When I squat, my left leg handles most of the weight and grows and the right one doesn't do all that much. My form is okay, but for the life of me, I can't seem to transfer a lot of weight to my right leg without falling over.

I was reading up on NASM (my cert) case studies. I found that ankle sprains are a common cause of disruption in neuromuscular efficiency in the gluteus maximus.

I've had two severe ankle sprains since I started weight training, both of which were on my right side.

As a result, my glute is less activated during hip extension and my synergists (hamstrings, adductor magnus and erector spinae). To back this up, my right hamstring is more than slightly bigger than my left, probably reflecting an increased load as it assumed the glute's role.

So here's how they suggest handling it, and this is what I'll be doing:

1. Flexibility

Foam Roll and Stretching should include:

Iliopsoas
Rectus femoris
Adductors
Gastrocnemius/soleus
Latissimus dorsi
IT band

2. Core Stabilization Training

As an integral component of the core, the GM must be re-educated to work synergistically with all other components of the core. Some pertinent core exercises include:

Sets/reps: 2x12

Bridging (Floor & Ball; 2 leg & 1 leg)
Opposite arm and leg raise (Floor & Ball)
Ball prone cobra
Reverse hyperextension (ball and/or bench)

3. Balance Training (Neuromuscular Stabilization)

Whether a client has suffered an ankle injury, toe injury or muscle imbalances that create reciprocal inhibition, the nervous has been altered and must be re-trained. Neuromuscular stabilization training is training for the nervous system much like resistance training is perceived for the muscular system.

Balance training exercise include:

Sets/Reps: 2x10

Single-leg Balance Reach with Upper & Lower Extremities

Single-leg Standing Exercises
Rows
Chest Press
Shoulder Press
Bicep Curls
Tricep Extensions

Single-leg Squat
Single-leg Romanian Deadlift

4. Power Training (Reactive Neuromuscular Training)

Power training is a progression that necessitates proper levels of flexibility, core and balance. It is essential for everyday functional activities as it prepares the body to move at functionally applicable speeds. Think of your everyday movements. How many of them actually occur at a slow controlled tempo? Very few. As such, we must prepare the nervous system to operate at speeds necessary for proper movement patterns.

Power training exercises include:

Sets/Reps: 2x8

Multiplanar Hops with Stabilization
Multiplanar Jump Up & Jump Down with Stabilization
Squat Jumps
Power Step-ups

So that's what's on the menu. I'll be starting that today. I really hope it works; my squat poundages are pretty low due to the right side's inability to make a meaninful contribution. And I feel that if I ignore this problem anymore, my future leg development will make this problem more permanent. I should've done this months ago.

 

[Lord_Suston]

first make sure there is no alighnment problem and that the ankles can bare some stress. Next lower the weight adn re-educate your body to share the load between each side and introduce new methods in after. I don't recommend jumps since your ankle is weak IMO

 

[casualbb]

Next lower the weight adn re-educate your body to share the load between each side and introduce new methods in after.

Good advice, and that's what I first tried. I did 100's of bodyweight squats in front of a mirror, trying to get each side to feel it equally without altering my form. I simply couldn't do it; hence my more drastic measures outlined above.

Also good call on the jumps... I'm gonna skip those for now.

 

[SeanHolmz]

Do one legged exercises to get the other up to par. Leg presses, lunges, hacks, etc...