F**ked Up Ankle - Still training

[musketeer]

So I was moving into my new house and carrying a 90lb gym matt out to the outbuilding where my gym will go and fell down the last step because it was twice as high as the others and I couldn't see my feet because of what I was carrying. I sprained my ankle so bad we thought it was broken and had to go to get X-rayed straight away - it had swelled up like a baseball. It's been 10 days and I'm healing fast - I'm taking lots of supplements like healthy fats glucosamine and eating really well.


After a week on crutches I can walk, but it hurts and I'm not comfortable doing squats or any exercises standing up. I still want to work out, but am pretty limited at my home gym: I have a power cage, good bench with leg attachment, oly bar and olympic dumbells.

I'm doing:

Chins and inverted rows
Bench Press
Seated Press
Pullovers
Seated Delt Raises
Leg Extentions
Leg Curls
Dips
Crunches/leg raises

Can you guys think of anything else I can do? - probably going to be unable to do standing exercises for the next month.

 

[musketeer]

ALSO

I do oly lifting so don't usually like doing direct work like curls or tricep extensions. I've been doing some curls because I ussually do a lot of pulling which means they normally get plenty of stimulus so curls will help keep that, but I'm not doing direct tricep work.

I don't have any cables in my home gym yet.

 

[ExtraMile]

ankle too bad to do one arm dumbell rows?

You could get a roman chair situp rig going with the rack and flat bench using a loaded bar to hook your shins or knees under too...

also what about grip work like seated db holds or pinch grip holds for time or gripper work

 

[CheapPinz]

do you want a few exercises for therapy? You're going to want to warm up the area so you're not forcing a movement cold. Its a good idea to stay away from heavy exercises with your feet planted for now..like squatting would put a lot of stress on your joint. I'd start with 2 exercises that aren't useful for healthy people, but good for rehab...

1. Windshield wiper exercise..put a wash towel on the floor and your bare foot on top. With your foot remaining on the floor(especially your heel being planted), start moving your foot inward as if its a windshield wiper cleaning the floor.. Do 10 slow and controlled in an inward direction, then the same exercise towards the outside. This is just a range of motion exercise.

2. Calf stretch: on the standing calf machine or a block: Work on going up on your toes and dropping down to a stretch. Use your other leg to control how much weight you put through the injured side. Don't force it, but this will help with gentle motion.

3. after your exercise: atleast 20 minutes of ice. It takes 20 min to penetrate deep enough to make a difference. Plan on it aching, throbbing, and eventually becoming numb. That's just what you have to deal with....

good luck. I like making exercise programs so if you want a few safe ones for rehab, hit me up

 

[Tblock1]

Well I've sprained my ankle a couple times bad. Not sure about routine I just rested it for a while then got back to full lifting as long as there was no pain. Watch the olympic lifting though that could be quite hard on the ankle

 

[musketeer]

ankle too bad to do one arm dumbell rows?

RIGHT now yes - but good idea for next week

You could get a roman chair situp rig going with the rack and flat bench using a loaded bar to hook your shins or knees under too...

NICE - cant use my toes! but the knees - maybe, just a bit of

also what about grip work like seated db holds or pinch grip holds for time or gripper work

I DEFINITELY will!

THANKS

 

[chaos13]

when i wrecked my ankle couldn't work out legs for 3 weeks, and once i did start to work legs again, i had to wear an aircast for 6 months. found the aircast great in helping recover from the injury and gave me piece of mine knowing my ankle had alittle bit more stablitiy doing squats.

 

[ExtraMile]

ankle too bad to do one arm dumbell rows?

RIGHT now yes - but good idea for next week

You could get a roman chair situp rig going with the rack and flat bench using a loaded bar to hook your shins or knees under too...

NICE - cant use my toes! but the knees - maybe, just a bit of

also what about grip work like seated db holds or pinch grip holds for time or gripper work

I DEFINITELY will!

THANKS

no probs

I did those roman chair situps in the rack a week ago or so, never done them before and even using only bodyweight 4 sets of 15 strict reps killed my abs! Just hook the bottom of your thigh under the bar like right above your knee instead of your ankles or feet if that is painful.