Jermaine Grandison has worked his way through an extended physical programme to get himself back into first-team contention at Shrewsbury.
The 21-year-old defender has been pushed hard to recover from a hamstring injury and to cope with a growth spurt.
"I've grown to six foot four and I've bulked out," full-back Grandison told BBC Radio Shropshire.
"It was frustrating to get injured in November, but now I'm ready for another good run in the team."
Grandison was a promising Academy player at Coventry who initially joined the Shrews on loan in 2010 before making his move permanent.
But he tore a hamstring in Town's FA Cup first-round win at Newport before finding his way back into the team barred by West Brom loanee James Hurst.
"It's really frustrating working on your own in the gym, seeing the players go out training without you," Granidson said.
"But I've worked really hard, and the physios gave me an extra programme to follow in the gym and at home - I've been doing a lot of stretching, muscle work, core work, press-ups, I even run to the newsagent."
Hurst has left Shrewsbury for a loan stay at League One Chesterfield, so Grandison is hoping for a recall to the team to face Gillingham this weekend (January 14).
"I'm fit again and ready," he added.
"Last week's FA Cup defeat [at Middlesbrough] is behind us now and certainly won't affect our League performances.
"Our aim is to get promoted [from League Two]. There's a bit of a gap [to the top three] but I'm confident we have the squad to do it.
"I'm only young, I love it here, and getting promotion would mean everything to me."