Lifting after mild injury

shabaity

I sprained my ankle a few days ago. I should be walking normally with a brace by tomorrow and I know how to rehab it, this is a normal for me. My question is I started a lifting program a few weeks ago should I just go ahead a deload back to an empty bar on squats when I start back to the program and reprogress or just keep going?

usmcmp

That answer varies from person to person. When I sprain an ankle I usually can't squat the bar at all for a few weeks, then when I finally have full range of motion back pain free I end up just slightly under what I was last session before the injury.

sarahrbraun

I would do a few extra light sets to get a feel for what your body can handle.

I have hip alignment issues which cause my one knee to have stability issues. Whenever I have issues with my knee, my trainer has me work on volume vs weight for a while. When we do start heavy again, we work up to it. My current 1 rep max is 265. Last week I did a set with the bar, then he added a plate each set til I maxed out. It looked something like this

Bar for 20
135 for 15
185 for 10
225 for 8
245 for 6
255 for 2
265 for 1

shabaity

O.o wow I hadn't even reached 100 lbs yet.

Wheelhouse15

sarahrbraun wrote: »

I would do a few extra light sets to get a feel for what your body can handle.

I have hip alignment issues which cause my one knee to have stability issues. Whenever I have issues with my knee, my trainer has me work on volume vs weight for a while. When we do start heavy again, we work up to it. My current 1 rep max is 265. Last week I did a set with the bar, then he added a plate each set til I maxed out. It looked something like this

Bar for 20
135 for 15
185 for 10
225 for 8
245 for 6
255 for 2
265 for 1

Very impressive!