Didn't say if you got a 100% green light from a doctor to try to resume normal activity, as well as attempting to exercise. I will assume you have. But would think you would have gotten a exercise workout plan from the rehab center when released by them.
Might want to train each leg individually, rather than both at the same time. The bad leg has a lot of catching up to do with the normal leg. Balance of strength, ROM and flexibility is going to be the main issue. Might also hit the hams (one at a time) with serious intent..again to insure proper balance of the who;e leg.
Would suggest joining a gym (do they allow you to still use the rehab centers gym...I wonder). Many options of leg equipment to use (one leg at a time). Far as squats go..against a wall will put more direct pressure on the quads, which you do not want now.
Thanks - I am just getting time to get back on here. My pap got lung & brain cancer & I took turns with my dad taking care of him till he passed. Hospice came in towards the end & were a big help as far as helping us keep him comfortable & he was able to pass at home like he wanted.
Anyway, I figured I would explain why I vanished hence the above info...
I was given no exercise plan when I was out of time at therapy but towards the end of September I had to have another small surgery to remove one of the screws from the rod so that it was able to slide a bit. After that I was allowed more rehab & went to a different place which was MUCH better. They designed an exercise plan tailored to my needs & were very professional. They had me training each leg by itself as you suggested. When I ran out of time there they said I could call/stop in any time with questions or to update my exercises if needed. Very nice people...
Long story short I made a much better recovery than I was expected to. I got rid of my cane a long time ago, got rid of my limp & can actually run again
I have been cleared of all restrictions & am back to the same workout volume I was at before my accident. It was a long, difficult process but well worth it & I thank you for your advice regarding my injuries!