I tried doing some spot-running 2 days ago, since I don't have any real floorspace. I've been flat on my back for about 2 and a half months with some medical stuff though. Since I've been able to walk I've been doing plenty of it, trying to aim for 2-3 hours a day with a day for a break ever 3 days. Not the greatest, but I've been still for all that time, it's still a bit weird walking again. But I was making progress so I decided to do 3 sets of spot running for about 5 minutes each set, resting for an untimed interval, approximately 30 minutes to an hour (I was told not to do too much extended high-impact activity for awhile).

Anyways, next morning when I woke up it felt like broomsticks were lodged in the backs of my calves. Stretching helped it a little, but I've come to the conclusion that either my muscles or tendens have deteriorated a little more than I was hoping and I need a bit more work before I can start doing much.

The pain is fine when I bend the leg, the problem comes walking as my leg moves back. It also hurts to raise my heels off ground, and a bit of lower pain when standing.

I did notice when running that the area around my ankle felt loose inside. Like it wasn't holding together as it should be. It wasn't painful, but it felt a little different.

It's definitely sore to press when the muscle is tense.

I've been a bit rubber-legged lately since I've been able to stand and walk again. It's been getting better, but not entirely gone.

Does this sound like tendens or muscles? Both? The pain doesn't feel sharp enough to be caused by anything largely centered in the tenden. What's a good way for me to train this into shape enough to start withstanding a bit of impact? I've still been walking around with this pain in my legs, and it's been getting a little better, but I need to prevent this from happening when I can start being active again, could I get some advice on this?

Sorry, I was gonna bring up my back, but I've got some stuff from my chiropractor so I should be fine on that.

the doctors must have told you, what's happening to your muscles? what you're getting is DOMS, just from walking around a bit. but sounds like your doing the right thing at this point. maby try some wall sits, bodyweight squats, pushups, sit ups... etc etc just bodyweight exercise, your muscle memory will give you leaps and bounds in strenght. so keep at it, things will return to normal. btw what was the medical problem?

They don't know, they aren't going to do anything about it because they figure it wont kill me, as my body doesn't seem to be fighting anything and I don't have any fluid buildups of any sorts. I was told to come back in ~4 months if I don't get any better.

At first they suspected testicular torsion, my reaction to being left 12 hours unexamined by a doctor without a bed cleared up those suspicions though

No, they haven't told me anything about what's happening to my muscles. I'll go look that up specifically.

I would actually like to ask something about my back though after all. I need to strengthen my back muscles to help correct my spine. I've been given a sheet of stretches and ball exercises, but I'm wondering if there's anything else I can be doing for it. It's the whole back that needs work.

I don't have any equipment other than a couple dumbbells, I think once I've manage to tone the muscles a bit with the ball exercise and stretching that adding some muscle mass to the back would probably be a good idea as well. What are some good ways of doing this with little equipment that aren't too strenuous to start with?

your dr or pnhysical therapist is better able to handle that ques than we are

simple thing: your muscles have degrodated, back when not used in anyway for that amount of time. just like if you sprain your finger or so have it in a cast for monthes and then dosn't bend all the way.... same deal but whole body, in addition you feel weak and like a wet noodle this is just your muscles not being used for so long (I assume) it possably hurts due to hypertrophy, this seems odd to others since your not working out your just walking around the room, and THAT for you is the work out..

back: while in bed or the flood lay down on your belly, put your hands under your waist and arch your back to the sky as far as you can, with your feet off the ground and head off the ground. push your feet and head to the sky same time.

You were off your legs for two months, and your muscles atrophied and tendons and ligaments lost a lot of flexibility during that time. You need to go back to your physical therapist and doc and get a firm set of time-lines and guidelines as to how much and how fast you should be doing stuff, and as much as it sucks, you need to make sure you're not doing too much too fast, as you could easily injury yourself in an untrained state.

As for your back, you should stick to what your PT gave you, and speak to your PT or doc about progressing to the kind of lifts and exercises you are speaking of doing.