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Squat replacement
Hey guys,
Sprained my ankle 2 weeks ago. By my first squat session if was feeling better, during today's session it actually feels worse, in a different spot than when I first injured it. Seeing as I'm on 5/3/1 I just did the prescribed reps and left, but my form was so altered my right quad feels tweaked and I'll get it xrayed this week.
Anyway, I'm going to want to stay away from squatting for at least 2 weeks, so any suggestions on how to reprogram a 5/3/1 squat day without squatting? I was thinking of heavy walkouts and some sort of hamstring exercise to start with...
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i would rest my ankle completely, no lifting at all. Considering you have no idea how serious the injury is, you shouldn't mess with it
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[QUOTE=sheepyd;395517751]Hey guys,
Sprained my ankle 2 weeks ago. By my first squat session if was feeling better, during today's session it actually feels worse, in a different spot than when I first injured it. Seeing as I'm on 5/3/1 I just did the prescribed reps and left, but my form was so altered my right quad feels tweaked and I'll get it xrayed this week.
Anyway, I'm going to want to stay away from squatting for at least 2 weeks, so any suggestions on how to reprogram a 5/3/1 squat day without squatting? I was thinking of heavy walkouts and some sort of hamstring exercise to start with...[/QUOTE]
Glute ham raise,
reverse hyper,
single leg on your good leg (step ups, Bulgarian squats)
Kneeling squats
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[QUOTE=endpoint;395549321]Glute ham raise,
reverse hyper,
single leg on your good leg (step ups, Bulgarian squats)
Kneeling squats[/QUOTE]
Kneeling squats sound good thanks man! Repped.
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[QUOTE=Blarnee_92;395521461]i would rest my ankle completely, no lifting at all. Considering you have no idea how serious the injury is, you shouldn't mess with it[/QUOTE]
The smart money's right here.
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[QUOTE=Torrtrefireto;395613171]The smart money's right here.[/QUOTE]
this.
Until you get it checked out, at most maybe some upper body stuff, but still light until you see if it's serious or not.If it isn't, hit up the glute ham riases(if it's safe enough), single leg curls, maybe single leg squats on your good leg, single calve raises, and upper stuff.Just be careful man, theirs a difference between being dedicated and being a dumbass.
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[QUOTE=test_titan92;395615481]this.
Until you get it checked out, at most maybe some upper body stuff, but still light until you see if it's serious or not.If it isn't, hit up the glute ham riases(if it's safe enough), single leg curls, maybe single leg squats on your good leg, single calve raises, and upper stuff.Just be careful man, theirs a difference between being dedicated and being a dumbass.[/QUOTE]
I would rather be doing GHRs and reverse hypers than skipping everything
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I've squatted on sprained ankles. If you have a wide stance there is minimal ankle movement.
Walking out is the most dangerous/unstable part.
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[QUOTE=endpoint;395746211]I would rather be doing GHRs and reverse hypers than skipping everything[/QUOTE]
but still, if it's bad then he could make it worst.I agree it's probably just a minor sprain and it woud help to do some ghrs and reverse hypers, but if it's bad those exercises could agravate it more.
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[QUOTE=test_titan92;395776621]but still, if it's bad then he could make it worst.I agree it's probably just a minor sprain and it woud help to do some ghrs and reverse hypers, but if it's bad those exercises could agravate it more.[/QUOTE]
Nope. just move the padding on the GHR, and move the strap on the reverse hyper.
You can use a crutch to walk to the machine if you need to.
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[QUOTE=endpoint;395549321]Glute ham raise,
reverse hyper,
single leg on your good leg (step ups, Bulgarian squats)
Kneeling squats[/QUOTE]
What is a kneeling squat?
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[QUOTE=nateakabear05;395853241]What is a kneeling squat?[/QUOTE]
Its a squat....where you are kneeling.
something like this:
[youtube]8-XJjai5Hq0[/youtube]
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You sure that's an exercise.
It looks like Dorf on Powerlifting.
[url]http://www.youtube.com/watch?v=pEig1D4sJdI[/url]