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I had an operation for an ACL tear in my left knee and physiotherapy for tennis elbow in my right hand plus a weird problem in my right wrist.

What happened because of these - My left leg looks skinnier than the right.

What I want to do is

  1. Increase the muscle mass of my left leg to match the right.

  2. Maintain my current level of upper body fitness.

What I need your help with is to do these things keeping in mind that I cannot handle/manoeuvre more than 15 kilograms with my right hand in rotational motion.

Please help with the things I want to do. I have 12 years of experience in fighting, martial arts and numerous other endeavors. I have the discipline to do anything.

What exercises should I perform?

Available resources - Access to gyms with machines adn weights and stuff. All supplements available.

  • What facilities/equipment do you have available? – rrirower Apr 1 '17 at 16:44
  • @rrirower Hey. I've just added an edit at the bottom. My town has several gyms but I don't know how to proceed. – vickyace Apr 1 '17 at 17:05
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Years ago, I also had an ACL tear. I concentrated on a couple of different isolation exercises as well as compound exercises to try and restore my size and strength. I used the following exercises:

  • 1 legged RMT squat with an exercise band – you basically wrap an exercise band around your knee, attach it to an unmovable object, and, squat on one leg. This will build balance, strength, and size. I would tuck my “good” ankle under my glutes when I squatted.
  • 1 legged leg extensions. Make sure to progress slowly with the weights.
  • Full (2) leg extensions.

I'd also recommend some hamstring work like lying hamstring curls.

You should clear any of these exercises with your PT or personal physician before attempting to do them.

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