How Much Should You Deadlift Based On Your Body Weight Exercising With a Ankle Sprain – Making the Most Out of Your Gym Time

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Exercising With a Ankle Sprain – Making the Most Out of Your Gym Time

Ligament sprains are a very common injury. If you’ve ever played a sport that involves cutting, odds are you’ve sprained an ankle at some point. Even recreational off-road runners struggle with ankle sprains due to running over uneven surfaces. However, an ankle sprain doesn’t have to keep you out of the gym. Always remember to talk to your doctor before starting to exercise after an injury. Once you’ve been given the green light, here are 4 tips to bypass your injury:

1. Warm up thoroughly.

This may seem like a no-brainer, but warming up is extremely important when you’re dealing with an ankle sprain. Synovial fluid, the fluid inside your joints, has thixotropic properties. This means that the particles in the synovial fluid change in structure when they are moved around. This change results in improvements in ligament strength. As a result, it is imperative to warm up before exercising with an ankle sprain. With that said, do not mobilize a swollen ankle. Wait for the swelling to go down before doing joint-specific warm-ups.

2. Choose exercises that do not stress damaged tissue.

Almost all ankle sprains are inversion sprains. These sprains occur when your foot turns too far inward. As a result, it is best to avoid lower body movements that involve inversion. Usually, single-leg movements (such as lunges) are very uncomfortable for sprained ankles because the ankle rolls between inversion and eversion to maintain balance. Additionally, any movement that involves a lot of dorsiflexion is typically painful with inversion sprains.

Deadlift variations are usually a painless choice for people who have recently suffered an inversion sprain. If your ankle is recently sprained, traditional deadlifting may not be an option as it involves some dorsiflexion. Romanian deadlifts, stiff leg deadlifts and rack pulls involve little ankle movement and are appropriate as long as it does not hurt to perform the movement. These exercises are a great way to maintain lower body strength while recovering from an ankle injury.

3. Exercise the healthy leg.

While deadlift variations are a good opportunity to train your lower body, you should also throw in a little extra work for the healthy leg. Research has shown that training a limb results in some transfer of strength to the inactive limb. In addition to deadlift variations, you can always do single leg work, such as Rear Foot Elevated Split Squats, Single Leg Box Squats and other squat variations for the healthy leg.

4. Use this time to focus on the upper body.

While deadlifting can maintain a lot of lower body strength, your overall training volume will likely decrease. As a result, you should have more time to train your upper body. Use this downtime to focus on any weak points.

While getting injured is never an enjoyable experience, it does happen. Instead of letting a sprained ankle negatively affect your weight training, try applying the principles above to make the most of your time in the gym.

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