OK, so 10 years ago I skateboarded and ****ed up my right ankle. It was a reinjury every couple of months until this past October when I had reconstructive surgery on it. They tightened and reconfigured all of the outer ligaments and the tendon.
My problem is that it will forever be TIGHT. I'm doing some physical therapy to loosen it up, but I'm also lifting. My deadlifts (for instance) are difficult to start flat footed, as my range of motion in that ankle WILL NOT allow me to rest on my heel until the lift has started. This also happens on the way down with squats just about the time I hit parallel.
If I control it with this knowledge, will this be alright? Can I just compensate and get my heel down ASAP on these types of lifts?
From 155 lbs to 200 lbs (PICS/VIDS INCLUDED)
Height: 6'0"; BW: 202lbs; Age: 24; BF: ~11%
155lbs [07-01-06] 176lbs [09-14-06] 179lbs [09-21-06] 182lbs [10-02-06] 184lbs [10-18-06] 186lbs [10-23-06] 187lbs [11-08-06] 189lbs [11-19-06] 190lbs [11-21-06] 191lbs [12-21-06] 194lbs [12-31-06]
Bench: 250lbs; Squat: 350lbs lbs; Deadlift: 430 lbs
Military: 111lbsx8; Dips: BWx30; Pullups: BWx10; WChestP: 360lbsx7; 45LegP: 470lbsx20; C Raise: 360lbs; BB Curl: 105lbsx3; Lat Pull: 195lbsx5
Maybe you can lift deads from boxes. I bet that'll help. Or try rack-pulls.
I wouldn't think that you should shift weight onto the toes in squats, I think that means your lower back is breaking forward. If I'm right, your lower legs should remain upright and the bending should occur at the knee. Like you're sitting down backwards into a chair.
Last edited by Questor; 03-16-2007 at 12:23 PM.
^^^I agree Questor. Get your stance wider on squats and see if that helps. I would think a wider stance would involve less ankle movement than a close stance. Might want to try sumo deadlifts also.
Agree with the last two posts. Try box squats as well.
Also stretching your hamstrings could help you with the deads, so your knees don't have to come forward so much.
Well, I have to hand it to you guys. I widened my stance a bit and stretched my hamstrings beforehand and I was able to perform some great deadlifts yesterday.