T Nation

Working Out With Ankle Injury

Hi all,

I just finished two months of ABBH I, and plan to take one week break before doing ABBH II. I got an ankle injury during the break. I just got an x-ray and nothing is broken or anything, but I won’t be able to put much weight on the ankle for at least a couple of weeks.

I’m planning to go back to my workout since I can’t get myself to eat properly when I’m not working out. Can anyone please suggest what changes I can make to my workout program, since I can’t do squat, deadlift and stuff? Thanks!!

[quote]kurnia38 wrote:
Hi all,

I just finished two months of ABBH I, and plan to take one week break before doing ABBH II. I got an ankle injury during the break. I just got an x-ray and nothing is broken or anything, but I won’t be able to put much weight on the ankle for at least a couple of weeks.

I’m planning to go back to my workout since I can’t get myself to eat properly when I’m not working out. Can anyone please suggest what changes I can make to my workout program, since I can’t do squat, deadlift and stuff? Thanks!![/quote]

I would suggest the following:

Leg press- just use your good leg.

Bodyweight lunges - but only if you can do them with minimal discomfort. Not only are they good for your legs, but it’ll help you re-gain balance/coordination in your injured ankle.

Single leg, Strait leg deadlift - sounds weird, but there are a couple articles on the site that show them being done.

I think there’s more info on uni-lateral leg exercises in “West Side for Skinny Bastards”. Check it out.

You should be fine for doing leg extensions and leg curls. Not normally a fan of leg extensions, but if it’s all you can do, it’s better than nothing.

You may want to get a few sessions of physical therapy. They could give you more ideas for exercises, and PT usually helps you recover faster.

You can do one legged squats with the good leg also. Ian King’s “limping into” series has a good list of unilateral leg exercises that you can try.

RIT Jared

adam… thanks for the reply.

I suppose I’ll just do ABBH II, with the modification: changing the lower body workout to work only one leg then.

Any other suggestions? What do you guys think about the volume? SHould I increase it or should it stay the same?

Thanks again!

seated good mornings