FT Most Frequently Questions asked here on the Forum

[Scott Stevenson]

Hi Scott, unfortunately sprained my ankle right in the midst of prep. Obviously it would be sensible not to train lower body. However I am desperate for this not to throw me off track. I have turbo tier 2 day 3 & 4 today and tomorrow then lower load on Tuesday. Been to have it checked out and they said no heavy loading until it dies down which is an absolute bummer as the next 3 sessions are typically heavy in load. For quads and hams I could do leg extensions and some form of hamstring curl.. but what exercises could you suggest I do for Thighs and in what manner? Or do you think I should avoid thighs and hit a double the sets on quads and hams?
I think next week I will reverse the days so that the heavy loading legs comes later in the week as apposed to the first session that way if it does recover more I am in a better position.

I personally would just try to match the training volume I'm currently doing using open kinetic chain exercises: Knee extensions, ham curls, reverse hypers, russian ham curls, etc.

I might also consider doing unilateral work (lunges, romanian split squats) for the unaffected side and apply the above strategy to make up for what you didn't hit on affected limb.

An issue I'd REALLY consider though is that if you have active swelling in that ankle you could GREATLY worse it by doing this, d/t the increase in blood pressure that will come with training. So, I'd check with the licensed medical professional on what makes sense here, e.g.., a Physician (Orthopaedist), PT, perhaps even a certified athletic training. You might call a PT a physiotherapist where you live.

Good plan on moving things around as you noted, if training is even a go at all.

-S