Want to do squats, but my ankle wont bend

BadgerFaced

The title pretty much explains my situation but I'll go a bit more in depth here.
A few years ago I had a major injury to my right ankle; it was a sprain but I was unable to walk for a month and have had limited range of motion ever since. Any time I squat down my right heel has to lift up because my ankle just can't move. I have been stretching it regularly for years since that injury but the damage to the ankle was very severe; I don't even have superficial feeling in the right side of that foot any more.
What can I do that will activate the same areas as squats would (thighs and glutes) without having to bend my ankle? I don't have access to a gym or equipment by the way.

futuremanda

Hmm. What about these middle three? (Pointing your foot however it points.)

http://www.blogilates.com/blog/2015/01/30/30-day-butt-lift-challenge/

If you can't put your foot down at all, even on toes, comfortably, you might be able to find or create like a platform type thing so your foot could hang off the edge in its comfortable position. Exercising near a step? (Beds are too soft on their own but you might be able to create something stiffer that would sit on top, feet hang off edge?)

There are also lying down leg exercises. Usually done on your side. Don't have a handy link for those though. You can look up popular pilates exercises and pick and choose what you think you can do.

There might be some balance ball exercises that would work. (They are not terribly expensive.)

Have you ever had physio? A doctor's opinion? Maybe there would be a surgical option or a rebreak option? I know the answer might be yes of course / that would be painful / that would be expensive, but feel like I should ask anyway.

BadgerFaced

@futureman Those three should work great, and bridges should work too as the ankle isn't stretched terribly much.
I haven't had physio, but I've talked to a few doctors about the issue, surgery was never mentioned so I honestly haven't thought much on it. I took a year of massage therapy and we studied sprains and strains for a month because they are so common, I also have all my old books so I may just see if there is some other ways to stretch everything out.

lishie_rebooted

I suggest a physio.
Ive regained a lot of my range of motion in my ankle with my physical therapist.

Look up ankle mobility.

BadgerFaced

@lishie_rebooted A physio would do wonders, but I don't have the money for that right now. I've been doing stretches and exercises for dorsiflexion (where I lost most of my ROM) for a few years now with a fair bit of improvement from what it was, but still nowhere where it use to be.

gmallan

Have a look at some of the mobility work here in the ankle section

http://www.allthingsgym.com/mobility101/

I have poor ankle mobility and these help me greatly to get full range of motion in my squats.

Have you tried putting plates under your heels or using a shoe with a slightly elevated heel?

gmallan

Also I find low bar squats a bit easier than high bar because your toe isn't required to go as far over your knees. What about other types of squats like Zercher or front

gothchiq

Can you go see a sports medicine doctor? You definitely don't want to hurt yourself; maybe they can set you up with a safe routine.

dbmata

Serious...

OLY shoes.

They have a heel lift, solid as a newbie's skull, and can haz good weight control.

bmanlatour

http://www.t-nation.com/free_online_article/sports_body_training_performance/real_men_do_sissy_squats

Sissy squats are a quad exercise. Since you put your heels up on a block anyway it might work for you.

Another alternative is Sumo deadlifts since the involve the hamstrings and to a lesser extent quads & glutes. You don't need much ankle mobility for this exercise.

Hip thrusts and glute bridges work the glutes more directly than squats do.

These exercises should keep you busy.

BadgerFaced

Thanks everyone! This will definitely keep me busy!

LKArgh

If you were at a lower weight and much older, I would say you got some good advice. Since you are very young, and very obese, I think you are on the wrong path here. With a serious ankle problem, forget squats, deadlifts or any other exercise that makes you uncomfortable or that involves lifting any weight at all while standing, focus on your diet to lose weight, add in some exercise gentle on the joints (like, walking) and save money to see a specialist. Lifting is awesome, when your health allows it. Right now, with a BMI of almost 60, honestly, I think the last thing your joints need is adding extra weight to them.

BadgerFaced

@aggelikik You make a good point. I am not currently trying anything yet, I most work out other areas that don't cause a lot of pain. I don't add weights to any of my exercises (other than backpacking here and there). My regular doctor, my endocrinologist, and her assistant have all suggested that I start lifting weights.

SnuggleSmacks

Hip thrusters may look funny, but they really work, and get into those same deep glute areas. You'll definitely feel it, and you don't have to worry as much about ankle mobility.

BadgerFaced

@SnuggleSmacks Thank you! Those look relatively easy to do!