Leg Workouts (f'd up ankle)

EYEWHITES · #1 01-31-2007, 12:25 AM

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 · #2 01-31-2007, 12:39 AM

Squats. Deadlifts.

EYEWHITES · #3 01-31-2007, 01:24 AM

[ 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 · #4 01-31-2007, 01:40 AM

You can't pick anything up or sit down?

Lies.

goodsamaritan · #5 01-31-2007, 01:45 AM

[ 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 · #6 01-31-2007, 01:52 AM

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.

tuq · #7 01-31-2007, 02:00 AM

OP,

I thought you had the power to heal? [img]/images/graemlins/smile.gif[/img]

funkymunky · #8 01-31-2007, 12:58 PM

Try split squats, where you should be able to keep a 90 degree angle at your ankle, knee and hip joints. You just need to have the proper foot position. Should be minimal ankle motion with this movement.

CappyAA · #9 01-31-2007, 01:10 PM

OP - This is not a question that we can answer here as we don't know if you have the proper leg muscle built up and the severity of your ankle injury. I'm assuming you had some kind of surgery if you have metal plates and screws in your ankle, which would also lead me to believe you went to physical therapy for a while. I would make an appointment with your physical therapist and see them. They will be able to make a proper judgement about what excercises you can do, as well as if you have remedied all the atrophy in your leg muscles.

skunkworks · #10 01-31-2007, 01:33 PM

Squats and deadlifts are probably the two best exercises, but if you're not able to do them because of an injury then you'll need to find something else. Thremp seems to be infatuated with them, but I wouldn't recommend them if you are still rehabbing, have issues with pain, or can't do the full range of motion. One day you can work yourself up to that point.