She is a pro-volleyball player who injures her ankle white defending a winning shot in a recent competitive game. She had to experience the game as a spectator from the sidelines while her ankle injury was addressed prior to a mad rush to hospital for some much needed attention. Weeks into recovery she felt that her injuries were getting int he way of her fitness, and she was right. Remaining sedentary post a hectic training regime can prove detrimental to your physique. Below is what I recommended as her ankle Injury safe leg workout.
DID YOU KNOW? Leg workouts help increase the production s testosterone and human growth hormone (HGH) which slows down in adulthood. These hormones not only help build good lean muscles but also aid in joint recovery
Staggered dead lift
This is a unilateral movement, meaning that it works on one side at a time. This makes it handy for ironing out imbalances by helping one gain stability in their injured ankle while recovering. This exercise also stimulates the posterior chain of the body (Calves, hamstrings, glutes, hips, core and lower back). I would recommend going for a light weight high re combination with this move.
How to perform it:
Start with one foot forward and place all your weight on this foot, slightly bend the knee. The rear foot is placed lightly on the ground to assist with balance. hold the bar in front of you with your chest stuck out Contract your shoulder blades.
Once in position, lower the bar to the shin of your forward leg and note: while in motion, ensure that your back remains flat (do not round the back). Tip: to keep your back flat fix your eyes on an object in front of you, this will keep your spine flat in the lowered position.
Return to the start position by contracting the glutes (butt muscles) and the hamstrings ( Muscles in the back of the thigh). Pull the wight back to starting position
Warning: I would NOT recommend this exercise if your injury is extreme or very sore, however if you have the stability to walk around and support your body weight, then go for it.
Front squats
These help increase strength in the entire lower body. An added advantage of this workout is that it stimulates the core more than squatting any other way. Once again, I would recommend light weights and many repetitions.
If you have ANY questions, DO put them in the comments below or email me at obisfightclub@gmail.com