[Freddie Baker]

Have you had this prior to running anabolics or just since you have run them?

I would take a guess and say ive had this for years, as especially my stomach issues predated me taking anabolics

[Freddie Baker]

Fantastic stuff from Adam here and i fully agree.

i would also be going back to docs/surgeon if you still dont have the feeling in the foot back properly and think they have nicked a nerve or something to be honest.

Hi Peter,

I did speak to the surgeon and it would be interesting to get your take on what he said. I had feeling in my big toe, just not the rest of my foot. He told me to just wait, the feeling will return on its own it’ll just take months to years.

I didnt know enough to debate this, but it doesnt sit right with me

[Freddie Baker]

Looks good from an ankle point of view. I would up the balance work to 3 times a week prior to your strength work.

How many single leg standing calf raises can you currently do compared to your right leg?

Prior to the inflammation that happened over the past 2 weeks I could do 23 on my good ankle and around 11 on my injured one, I stopped when pain went above a 4/10.

Currently I cant do a single rep without going above that pain range

[Freddie Baker]

What was the injury? Has lower limb strength and ROM returned to pre injury levels? Have these been measured?

Hi adam,

I had a lateral stabilization and arthroscopy of my left ankle.

Swelling is still noticeable a year post surgery and feeling hasn’t fully returned to the foot – as I believe the surgeon nicked a nerve.

Rom is still slightly limited on both dorsiflexion & plantarflexion. Im still prone to inversion on Uneven ground

[/quote]
Ok my check list from a rehab point of view:

1) Get the ankle ROM back as close to other side as possible. Knee to wall sets of 15-20 multiple times a day. Coming back from my Achilles reattachment I did this every time I went into the kitchen to get my meals and it made a huge difference.

2) Get stable. Are you currently doing proprioception exercises as part of your ongoing rehab? single leg balance work to strengthen ankle stability. You mentioned that your job requires running on uneven ground. I would suggest that getting your ankle resistant to inversion would be a must. It’s boring AF but I think it is super important in your case.

3) Get strong. Single leg, closed chain exercises for your strength work. SL leg press, step ups, skater squats etc. Get your ankle strong through its full range of motion.

All of the above should be recorded and compared to the non injured side. You are basically trying to get them back completely even or at worst case within 5%.

I hope this helps, I know it’s not the exact question you asked but understanding WHY your ankle is swollen is the real key here.

Also while you are working on the above you have to expect some inflammation to exist. Be mindful of how your ankle is when you wake up. I expect it to have some swelling at the end of each day but this should go down over time. Don’t be afraid to manage swelling with icing if necessary – while I don’t agree with icing soft tissue injuries such as muscle tears, I find it very beneficial to manage swelling in joints especially when trying to maintain function to keep training. Bucket of ice water is best here. 15-20mins at a time.[/quote]

Hi Adam,

Thanks a lot for the detailed breakdown — that really helps clarify what I should focus on. I had my ankle in a somewhat good place for months, then 2 heavy weeks of running at work have seriously inflamed it, so clearly work to be done.

I’ve been doing some balance and single-leg strength work, but clearly need to be more consistent and structured with the ROM and proprioception side of things. I’ll start adding the knee-to-wall drills multiple times a day and track progress against my good side like you suggested.

My next 4 weeks is :

– Begin light strength work

Daily Mobility Routine (Every Day)

– Ankle CARs: 2×10 each side

– Banded joint distraction: 3×30 sec (forward/side)

– Towel scrunches: 3×20

– Toe yoga: 3×10

Strength (3x/week)

– Seated calf raises: 3×12

– Standing calf raises: 3×10 (progress to single leg)

– Tibialis raises: 3×15

– Band inversion/eversion: 3×15

– Bodyweight split squats: 3×8/leg

– Glute bridges: 3×12

Balance & Proprioception (2x/week)

– Single-leg balance: 3×30 sec

– Balance pad/BOSU: 3×20 sec

– Star excursion reaches: 2×5 each direction

What else would you recommend adding?

I’ll also incorporate more single-leg closed chain work and keep an eye on daily swelling and morning stiffness. I’ll use ice baths in the evenings if it’s still inflamed after sessions.

Appreciate the guidance — I’ll work on this consistently

Thank you

[Freddie Baker]

What was the injury? Has lower limb strength and ROM returned to pre injury levels? Have these been measured?

Hi adam,

I had a lateral stabilization and arthroscopy of my left ankle.

Swelling is still noticeable a year post surgery and feeling hasn’t fully returned to the foot – as I believe the surgeon nicked a nerve.

Rom is still slightly limited on both dorsiflexion & plantarflexion. Im still prone to inversion on Uneven ground

[Freddie Baker]

What was the injury? Has lower limb strength and ROM returned to pre injury levels? Have these been measured?

Hi adam,

I had a lateral stabilization and arthroscopy of my left ankle.

Swelling is still noticeable a year post surgery and feeling hasn’t fully returned to the foot – as I believe the surgeon nicked a nerve.

Rom is still slightly limited on both dorsiflexion & plantarflexion. Im still prone to inversion on Uneven ground

[Freddie Baker]

Have you tried hitting it hard with a healing peptide phase ?

I have used BPC157, TB500 & GHK-CU, however maybe not with the aggressive dosages I should have. What would you recommend protocols wise?

[Freddie Baker]

Looks fine to me bud.

As long you’re getting no high E2 sides then I would be ok with this.

You are happy with the doses, compounds and cycle length for the end goal – providing regular blood work looks good?

[Freddie Baker]

Freddie, what protocol did you follow with hcg/hmg/l carnitine to get ball size back/up & running?

I worked with Peter to ensure fertility. I’d recommend doing the same. Reach out for his guidance via insta or his website

[Freddie Baker]

Thank you for the advise Peter! Like you say ill keep it at the low dose, twice weekly!

[Freddie Baker]

i would not favour test and primo for along term enhanced TRT set up as primo is harsher on lipids for most and likely will drive E2 lower than you want.
Personally as J says I would be going for test and mast in ratio that suit yourself – keeping the total load around 200-300mg per week. Based on blood work and how you feel

For your 300mg total you mentioned would that be spilt via 200mg test & 100mg mast?

[Freddie Baker]

I agree with the guys above

Usually myself I cruise on test and mast year round unless on a blast

Out of curiosity what total dose do you cruise at and what is the dose spilt between test & mast

Thanks

[Freddie Baker]

Hi Freddie, I would personally go down to a TRT dose (100mg/ week) until your able to source more product. If eventually you can’t then go with the test only cycle at 300. Have you searched for other brands?

I haven’t sourced others- to be honest I wouldn’t know where to start, other than asking people at the gym – which seems rude to me!

I always used quanta as it was easy to source and I could trust the product, but I can start my search for other reputable sites

[Freddie Baker]

Or just use a small amount of a.i alongside the test . That’s what I would do as you can adjust reactions up and down very fast . So start at 0.25 mg adex per day , see how e2 Sides are for a couple weeks

I will do thank you, EQ has been mentioned a few times- are you a fan or does the hematocrit issues & Significant RBC thickening risk put you off advising it? Especially compared to your “Super TRT” Test and Primo Stack as you called it

[/quote]
My issue with using EQ here is its usually super good at controlling E2 and will likely bring your E2 to low and then it takes time to get it back up.

Im a big fan just not with low dose test doses for the above reason.

I would drop down to 200mg test per week as J says and look to adjust my dosing schedule to see if I even need something to control E2.

i would be splitting the dose daily and doing it subq plus 25mg proviron per day[/quote]

Thank you for the help-

I’m not interested In mega dose cycles, so just like you and Jordan said the dose of test and the proviron if needed

You prefer the 200mg to the 300mg for test?

[Freddie Baker]

Or just use a small amount of a.i alongside the test . That’s what I would do as you can adjust reactions up and down very fast . So start at 0.25 mg adex per day , see how e2 Sides are for a couple weeks

I will do thank you, EQ has been mentioned a few times- are you a fan or does the hematocrit issues & Significant RBC thickening risk put you off advising it? Especially compared to your “Super TRT” Test and Primo Stack as you called it