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[junior006]

1. you need to stretch hard and long enough to induce DOMS (physiological change)
2. it takes at least 2 weeks to reap noticeable benefits.
3. you need to continue stretching every other day to maintain flexibility, otherwise the muscles slowly revert to the original elasticity.
4. it drills the importance of routine and pushing through pain.
5. thigh is more complex than the calf, you must pay attention to 3 areas: hamstring, quad, and adductors.

i highly recommend stretching in advance especially if you are pushing the "safe" limits (8cm femur 5cm tibia) for your lengthening phase.

https://journals.physiology.org/doi/abs/10.1152/jappl.1993.75.3.1263

Muscle length increased 60% (12 days), 34% (16 days), 59% (20 days), 50% (24 days), and 51% (28 days). Mean fiber area increased 111% (12 days), 142% (16 days), 75% (20 days), 90% (24 days), and 39% (28 days). Fiber number, which was measured histologically, increased significantly by 82% only in the 28 days of stretch group.

https://journals.physiology.org/doi/abs/10.1152/ajpcell.1991.260.3.C400

The weight was removed after 30 days of stretch, and terminal experiments were conducted 0, 30, 60, or 90 days thereafter. Average slow beta-fiber area increased by 53.4 +/- 17.5% (SE) after 30 days of stretch, but it was not different from control area by 30 days poststretch removal.

[FileoFlex]

Thanks for the topic. It is very interesting !

Do you have a stretching program for femur lenghtening ?

[junior006]

Thanks for the topic. It is very interesting !

Do you have a stretching program for femur lenghtening ?

get used to seated/lying stretches if using the precice nail, since you can't wb.

instead of having 1 long stretching session it's better to spread them throughout the day. minimum 1hr each in the morning, noon, and before bed; 3hr+ daily total. i recommend deep massage after every session if you have a caretaker/PT, the increased blood flow and endorphin release feels good.

ex. 1hr session:
2m adductor hold
rest 30s
2m hamstring hold
rest 30s
2m quad hold for each leg / 4m total
rest 30s
/ repeat 7 times

ex. videos:





do not slack on the intensity, you should feel great discomfort. (but not a sharp stabbing nerve pain)

adductor & hamstring: focus on bringing your lumbar forward while not excessively rounding the thoracic. quads: extend the hips forward to get an effective stretch on the rectus femoris. you can use the example routine for both pre-surgery and lengthening phase. start this daily routine 4-6 weeks before your surgery date.