Limited Ankle Motion and Squatting

[buddhabuilder]

Stopped by the orthopedists to have a look at an old right ankle injury that limits motion. He said it some arthritis and that the only option would be fusing it if the pain gets too much, which I'm not interested in. I've never irritated it in the gym, ever, and have done 1000 lbs. on leg sled. But, I've never done much squatting, which I plan on starting as part of my 5x5's starting next Monday. The only way I can have a balanced stance on squat form is with the Smith Machine, where my right heel comes up about 1 inch. Anybody else deal with this sort of approach? I'm not worried about the weight, I just want my work outs to be honest.

 

[buddhabuilder]

I'll respond to my own posting. Hopefully this isn't a sign of early onset dementia. A really talented personal trainer in my gym, who had worked with me regarding leg presses and my ankle in the past, was in the gym today. He took the time to give me ideas, and after seeing me trying to work out free standing squats with a plate under my right heel, recommended I use this approach with a Smith Machine. We have a Smith Machine that is straight vertical with no counter balance. It really started to come together, and when he stuck the low end of a decline bench below me, and told me to go all the way down till I touched it, I could totally feel my form. It's funny, when I went to do flat bench BB he noted that I tend to twist there as well. So, for the start of my 5x5's on Monday, I am going to focus on the Smith Machine to smooth out my form on all my included exercises, and then bring them out to free weights (except for the squat) after a couple of weeks. Totally Cool! Watch my Blog. When I have a clear exercise plan, I never deviate from it. So I will be a good test for how this approach works for someone my age who has been lifting as long as I have.

 

[WiggyWild]

I squatted one time a day or two after I severely sprained my ankle and I was fine. I'm not sure if that helps you any though lol. I would try to bring my squat out to free form if I were you. I think you will be missing out on some important stabilization muscle work especially in your lower back. This may effect your deadlift and row. If you need to drop the weight to perform free squats that is better than smith machine, but smith machine squat is probably better than many leg exercises. Also, make sure you determine your 5RM for free form as well because it will probably be lower than your 5RM on smith machine and consider that when you transition out.

5x5 is one of the best workouts around, you made a good choice.

Good luck I hope it works out awesomely!

 

[buddhabuilder]

Thanx Man, My Blog will be up Monday.

 

[machine23]

I can't squat very good unless I put 2.5 lb weights under my heels. I broke my ankle years ago and have screws in them. Without the 2.5 lb under my heels my range of motion sucks, with them I can go down all the way. Try box squating too

 

[machine23]

No comparison with free weight and smith machine

 

[Dial_tone]

I can't squat very good unless I put 2.5 lb weights under my heels. I broke my ankle years ago and have screws in them. Without the 2.5 lb under my heels my range of motion sucks, with them I can go down all the way. Try box squating too

Get weight lifting shoes...TODAY! That is WHY they have an elevated heel. They will be much more stable than plates.



Sent from my Nexus 7 using Tapatalk 2