Alternatives to squats

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LKArgh
LKArgh Posts: 5,179 Member
in Fitness and Exercise
On dr's orders to recover from a tenonditis, I have to completely change my exercise routine for the next 2-3 months. The dr approved a combination of elliptical for cardio, and weight lifting + traditional gym machines to replace weight lifting where needed, because there is the restriction of no exercises putting weight on my foot (so no squats with weights and no lunges). I am trying to come up with a 3 times per week routine that covers the whole body, but I cannot figure out what to replace squats with, without putting much weight on my feet. Squats were I big part of my strength training routine the last years, and I have really no idea what to do instead. Any ideas?

Replies

  • cherys
    cherys Posts: 387 Member
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    In the bootcamp I go to, one woman can't do squats for medical reasons. She does very high knees at a fast pace. Put your arms out in front of you, one forearm on top of the other to make a square shape (like a sailors dance!) and hold them firm at shoulder height. Bring the knees up to aim to touch the elbows. It's hard. I do this modification in Jillian Michaels workouts if my knees are swollen and it does work the glutes.

    You could also do the ski thigh toner where you lean against a wall with legs at 90 degree angle. That hurts! :)
  • Cherimoose
    Cherimoose Posts: 5,209 Member
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    Machines: Leg extension, leg curl, hip abductor, hip adductor. and the back extension bench or machine (bend at your hip joint, not your lower back).

    How'd you hurt yourself?
  • AllanMisner
    AllanMisner Posts: 4,140 Member
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    Are you clear to do bodyweight squats?
  • LKArgh
    LKArgh Posts: 5,179 Member
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    Cherimoose wrote: »
    Machines: Leg extension, leg curl, hip abductor, hip adductor. and the back extension bench or machine (bend at your hip joint, not your lower back).

    How'd you hurt yourself?

    Cycling/running resuling in "overuse" injury a few months ago, that I never got physiotherapy for, and it came back with a vengeance these last weeks :(
  • LKArgh
    LKArgh Posts: 5,179 Member
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    AllanMisner wrote: »
    Are you clear to do bodyweight squats?
    Limited in number, and no pistol squats. I do not think that 3-4 sets of 10 reps or so, which is what the dr allows me to do, are really going to help much.
  • AllanMisner
    AllanMisner Posts: 4,140 Member
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    aggelikik wrote: »
    AllanMisner wrote: »
    Are you clear to do bodyweight squats?
    Limited in number, and no pistol squats. I do not think that 3-4 sets of 10 reps or so, which is what the dr allows me to do, are really going to help much.

    Then it looks like you’re on the machines (leg extension, leg curl, adductor, and abductor). Be particularly careful with the leg extension, it can really mess up a knee.
  • Noelv1976
    Noelv1976 Posts: 18,948 Member
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    Man, take time to recover. If you can't put weight on your foot I would just use the treadmill, in an incline position, or the elliptical in high resistsance setting. Try using your legs instead of your arms. I personally wouldn't use the leg extensions, especially if you got a bum leg.
  • ninerbuff
    ninerbuff Posts: 48,619 Member
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    aggelikik wrote: »
    On dr's orders to recover from a tenonditis, I have to completely change my exercise routine for the next 2-3 months. The dr approved a combination of elliptical for cardio, and weight lifting + traditional gym machines to replace weight lifting where needed, because there is the restriction of no exercises putting weight on my foot (so no squats with weights and no lunges). I am trying to come up with a 3 times per week routine that covers the whole body, but I cannot figure out what to replace squats with, without putting much weight on my feet. Squats were I big part of my strength training routine the last years, and I have really no idea what to do instead. Any ideas?
    Tendonitis is usually a chronic issue and once someone gets it, it usually doesn't go away. Since it's an inflammatory issue, then NOT doing any exercise on the body part that has it helps it to heal faster. That doesn't necessarily mean that once one resumes exercise that it will be "gone". It could return right away.
    Personally I would have told you to do biking instead of elliptical (since putting weight on the foot is higher impact on an elliptical). As for legs, try Frog squats and see how they feel along with some wall sits.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png
  • LKArgh
    LKArgh Posts: 5,179 Member
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    I was injured a few months ago, the dr back then did not prescribe physiotherapy and told me I could still jog etc as long as I was not in pain, I thought I was in recovery and now I got serious pain again, so I saw a new dr specialising in sports injuries. It is the tendon under my ankle, and he said absolutely no cycling or running, even if it feels comfortable. I have been taking it easy these last months, and I am starting to feel restless. If I can mostly do upper body, so be it, I will just focus on this, but I need to do something for my lower body too, even if it is not much. I guess the machines it is...
  • af_wife2004
    af_wife2004 Posts: 149 Member
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    I have plantar fasciitis and in therapy I do monster walks and clam shells with bands, straight leg raises front and side, bosu ball sitting wall squats, and the total gym (leg press).
  • Noelv1976
    Noelv1976 Posts: 18,948 Member
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    ninerbuff wrote: »
    aggelikik wrote: »
    On dr's orders to recover from a tenonditis, I have to completely change my exercise routine for the next 2-3 months. The dr approved a combination of elliptical for cardio, and weight lifting + traditional gym machines to replace weight lifting where needed, because there is the restriction of no exercises putting weight on my foot (so no squats with weights and no lunges). I am trying to come up with a 3 times per week routine that covers the whole body, but I cannot figure out what to replace squats with, without putting much weight on my feet. Squats were I big part of my strength training routine the last years, and I have really no idea what to do instead. Any ideas?
    Tendonitis is usually a chronic issue and once someone gets it, it usually doesn't go away. Since it's an inflammatory issue, then NOT doing any exercise on the body part that has it helps it to heal faster. That doesn't necessarily mean that once one resumes exercise that it will be "gone". It could return right away.
    Personally I would have told you to do biking instead of elliptical (since putting weight on the foot is higher impact on an elliptical). As for legs, try Frog squats and see how they feel along with some wall sits.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness for 30 years and have studied kinesiology and nutrition
    9285851.png

    He's got valid credentials, I go with what he just said

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