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  1. #1
    Registered User Kallaghan's Avatar
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    Sprained ankle 3rd week into ed coan deadlift program. WHAT DO??

    was running a few days ago and rolled my ankle badly.
    it swelled up really badly that night then started to go down. no bruising so far but i heard it gets worse as mobility improves.
    im going to ditch the deadlift program for however long it takes for my ankle to get better, this also means no squatting, standing OHP,Rows.
    It looks like im just going to have to train upper body until its 100%.
    this really fukking sucks, just as my squat and deadlift were improving ((
    any tips/advice/substitute exercises? i googled but most threads were dead.
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  2. #2
    Registered User NoBeard's Avatar
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    Back extension while holding a weight, leg presses (if your leg press pushes out instead of up, hard to explain. You more sit then lie down) and lying leg curls I would think wouldn't be very taxing on your ankle
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  3. #3
    04/28/2026 hammerfelt's Avatar
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    Sounds like a great time to run Smolov Jr for bench or the Ed Coan bench program.

    I broke my foot in the summer of 2011 and during that time benched 4 plates for the first time.
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  4. #4
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    submerge your foot in a bucket of ice water for as long as you can stand 5 times take some anti inflammatories and dont baby the ankle.
    i second smolov jr for bench.
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    not actually a goose goosefrabbas's Avatar
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    you know you have another ankle right?
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  7. #7
    Registered User Kallaghan's Avatar
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    Originally Posted by kinggorilla View Post
    submerge your foot in a bucket of ice water for as long as you can stand 5 times take some anti inflammatories and dont baby the ankle.
    i second smolov jr for bench.
    Originally Posted by hammerfelt View Post
    Sounds like a great time to run Smolov Jr for bench or the Ed Coan bench program.

    I broke my foot in the summer of 2011 and during that time benched 4 plates for the first time.
    funnily enough i had just finished smolov jr for bench the week before i rolled my ankle and put 10kg on my bench.
    3 weeks of 4xweek benching was too much for me.
    not even going to bother training the other leg, seems pointless trying to correct imbalances later on after injury.
    thanks fr the suggestions though.
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  8. #8
    Registered User Kallaghan's Avatar
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    Originally Posted by kinggorilla View Post
    submerge your foot in a bucket of ice water for as long as you can stand 5 times take some anti inflammatories and dont baby the ankle.
    i second smolov jr for bench.
    not babying it at all haha, been walking on it fine. i hope its milder than i thought, felt turrible when i did it.
    i like the idea of smolov for OHP, ive heard of people running that to success.
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  9. #9
    Registered abuser eltigar's Avatar
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    People been twisting ankles and improving bench. I'm gonna go break my whole leg.
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