Ligament damage

[liamhendy]

Been training 5x5 and was really enjoying it and starting to see results (both physically and lifting heavier).

Injured myself playing football and have damaged my ligaments which rules out squats and deadlifts.

Any advice on what routine to take up while recovering?

Thanks in advance.

[Nyergk]

if your ligaments are damaged you cannot use weight,
but in calithenics there is an exercice wich can work for quads and ischios,
it's do to the movement of quads chair and ischios without weight at all
nor weight nor bodyweight. just pick-contract the muscle 2/3 sec by repetition by sitting on a simple chair
(for ischios be lie down on the floor) and do 2*(6*10 30 sec rest) 5mn rest 2 times a week.
it's work well, and your performance will improve until you come back from injuries.

[liamhendy]

Ok thanks man.

Should have said the ligament damage is in the ankle.

[Nebamartinez]

Ok thanks man.

Should have said the ligament damage is in the ankle.

of course length of recovery will depend on what grade the strain/sprain was... I've had a pretty good ankle injury and I would just say to also focus on working on stretches to regain full ROM through the ankle joint... ensure to follow your providers advice on what exercises/stretches to follow as you become stronger again..

[deapee]

Honestly without knowing the specifics, it's going to be tough to say.

As a general rule, if it causes pain, stop doing it.

Also, do NOT let your ROM go away. Keep that ankle active, even if you cannot bear weight, do ankle circles, toe exercises, write the alphabet a few times a day. Stretch your ENTIRE leg multiple times a day all the way up to your hips. Once that ROM goes away, chain reactions take place affecting that whole side of your lower body. Trust me...keep it moving.

[sowilson]

This injury and treatment plan was diagnosed/prescribe by you? a GP? Orthopedic Surgeon who works with athletes? If not the latter then you need to get checked out. Dropping squats and deadlifts forever isn't a very good plan.