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  1. #1
    Banned sheepyd's Avatar
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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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  2. #2
    SFW and grow a beard Blarnee_92's Avatar
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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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  3. #3
    Registered Abuser endpoint's Avatar
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    Originally Posted by sheepyd View Post
    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...
    Glute ham raise,
    reverse hyper,
    single leg on your good leg (step ups, Bulgarian squats)
    Kneeling squats
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  4. #4
    Banned sheepyd's Avatar
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    Originally Posted by endpoint View Post
    Glute ham raise,
    reverse hyper,
    single leg on your good leg (step ups, Bulgarian squats)
    Kneeling squats
    Kneeling squats sound good thanks man! Repped.
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  5. #5
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    Originally Posted by Blarnee_92 View Post
    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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  6. #6
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    Originally Posted by Torrtrefireto View Post
    The smart money's right here.
    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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  7. #7
    Registered Abuser endpoint's Avatar
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    Originally Posted by test_titan92 View Post
    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.
    I would rather be doing GHRs and reverse hypers than skipping everything
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  8. #8
    kracht whore lifterg's Avatar
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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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  9. #9
    Stand Strong jmt92's Avatar
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    Originally Posted by endpoint View Post
    I would rather be doing GHRs and reverse hypers than skipping everything
    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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  10. #10
    Registered Abuser endpoint's Avatar
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    Originally Posted by test_titan92 View Post
    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.
    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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  11. #11
    I sleep with my fan on... nekkidbear's Avatar
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    Originally Posted by endpoint View Post
    Glute ham raise,
    reverse hyper,
    single leg on your good leg (step ups, Bulgarian squats)
    Kneeling squats
    What is a kneeling squat?
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  12. #12
    Registered Abuser endpoint's Avatar
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    Originally Posted by nateakabear05 View Post
    What is a kneeling squat?
    Its a squat....where you are kneeling.

    something like this:

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  13. #13
    kracht whore lifterg's Avatar
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    You sure that's an exercise.

    It looks like Dorf on Powerlifting.

    http://www.youtube.com/watch?v=pEig1D4sJdI
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