Leg Workouts (f'd up ankle)

[EYEWHITES]

i need a few leg workouts, but i have an ankle that has a very small range of motion (9 screws and a metal plate). Basically the only leg workout type things im doing now is the eliptical (sp?), and i think i have built up enough muscle since ankle and knee sugury to try some harder stuff but i dont know where to start.

thanks

[Thremp]

Squats. Deadlifts.

[EYEWHITES]

[ QUOTE ]
Squats. Deadlifts.

[/ QUOTE ]

those are 2 i cannot do, bending my ankle that far gets to be very painful. was looking for something the exact oppiste of that

[Thremp]

You can't pick anything up or sit down?


Lies.

[goodsamaritan]

[ QUOTE ]
You can't pick anything up or sit down?


Lies.

[/ QUOTE ]

Don't be such a meathead. I like squats and DLs as much as anyone, but they would definitely not be possible if he has very little range of motion in his ankle.

OP, to answer your question, you can do leg curls, leg extensions and stiff-legged dead lifts. Those require very little ankle motion. Leg presses might also be a possibility.

[Thremp]

He can do partials. Working with a broomstick if he's working on ROM. If he'll never get it back it's kinda a moot point as he'll likely never be able to do either of the things I listed about.

You can do 1 legged versions as well if you are okay with muscle imbalance, which is moot again if your injury is that bad.

Knocking out by far the two most important lower body exercises is to just end up in a life of futility. Not to mention they mirror actual things you do everyday almost exactly.

[Yawning Chain]

[ QUOTE ]
[ QUOTE ]
You can't pick anything up or sit down?


Lies.

[/ QUOTE ]

Don't be such a meathead. I like squats and DLs as much as anyone, but they would definitely not be possible if he has very little range of motion in his ankle.

OP, to answer your question, you can do leg curls, leg extensions and stiff-legged dead lifts. Those require very little ankle motion. Leg presses might also be a possibility.

[/ QUOTE ]

Excellent recommendation. Mix in swimming with a kick board. Don't cruise in the pool. Go as hard as you can for as long as you can. Repeat this until you feel like vomiting. It is great cardio and your legs will be surprisingly strong.

[TxRedMan]

[ QUOTE ]
[ QUOTE ]
You can't pick anything up or sit down?


Lies.

[/ QUOTE ]

Don't be such a meathead. I like squats and DLs as much as anyone, but they would definitely not be possible if he has very little range of motion in his ankle.

OP, to answer your question, you can do leg curls, leg extensions and stiff-legged dead lifts. Those require very little ankle motion. Leg presses might also be a possibility.

[/ QUOTE ]

QFT.

[savageorc]

[ QUOTE ]
[ QUOTE ]
Squats. Deadlifts.

[/ QUOTE ]

those are 2 i cannot do, bending my ankle that far gets to be very painful. was looking for something the exact oppiste of that

[/ QUOTE ]

If you are moving your ankle a lot for these you are doing them wrong. Foot and shin should be close to 90 degree angle to each other.

But you could start out doing hamstring curls and leg extensions on the machines, while working on your dl/squat form with just the bar or a broomstick.

Just start slow and move up slow.

[TxRedMan]

[ QUOTE ]
Squats. Deadlifts.

[/ QUOTE ]


wonderful advice once again.


i'm going to reccomend (since i have a similar ankle problem, albeit likely worse) movements that don't require a lot of stability and motion.

hacksquats for example. less motion on the ankle joint and the stability of a machine. still a great exercise though.

leg extensions with the pad on the lower part of your shins. this decreases the pull on your ankle joint.

lots of hamstring curls.

i wouldn't start squatting or doing leg presses until you felt very comfortable with the above.


and then you'll want to take baby steps.


remember- it is a marathon, not a sprint.