dead lift injury

[ryanmo123]

Hey guys,

I've been doing the 5x5 workout and i'm on my 4th week now. Last week, on friday, i noticed a pain in the front of my right ankle. I realized it hurt to lift the ball of my foot and my toes upward, basically it hurts whenever i walk. I feel the pain in the tendon thats connecting the foot and the leg in the front of the ankle. At first i didn't know what it was from, but after doing deadlifts again today, my ankle was killing me. I hope it isn't tendonitis, but it feels that way. Does anyone have experience with this kind of injury from deadlifts? Is there another workout i can do to replace deads while my ankle rests? Any advice????


Thanks,





Moose

 

[Freddy]

Hey guys,

I've been doing the 5x5 workout and i'm on my 4th week now. Last week, on friday, i noticed a pain in the front of my right ankle. I realized it hurt to lift the ball of my foot and my toes upward, basically it hurts whenever i walk. I feel the pain in the tendon thats connecting the foot and the leg in the front of the ankle. At first i didn't know what it was from, but after doing deadlifts again today, my ankle was killing me. I hope it isn't tendonitis, but it feels that way. Does anyone have experience with this kind of injury from deadlifts? Is there another workout i can do to replace deads while my ankle rests? Any advice????


Thanks,





Moose

I've never heard of something like that before.

The only foot injury associated with deadlifts I've ever seen...was during my first competition. I watched a guy set a 600 pound deadlift down on his pinky-toe, crushing it to smitherines. You aren't by any chance dropping the weight on your ankle are you? lol

Seriously, its very difficult to diagnose an injury over the net, especially a weird one like that.

I will tell you this, injuries don't result from only doing one thing wrong. Injuries are always the result of a combination of multiple mistakes. Your form might be off, or maybe your shoes suck ass, or perhaps its a prior existing injury that you never noticed before being aggrovated...or some combination of all of these and more.

Ice it, try and prevent the pain through form changes. I'm sure if I could watch you train, I could sort out what you're doing wrong and fix it. But thats not an option.

What about stiff legged deadlifts or Romanian deadlifts? Do those hurt? Do one of those instead.

You know that after the 4th week of 5x5, you drop the sets and reps down to 3x3 and eliminate Friday's workout for weeks 5-8, correct?

 

[ryanmo123]

What about stiff legged deadlifts or Romanian deadlifts? Do those hurt? Do one of those instead.

You know that after the 4th week of 5x5, you drop the sets and reps down to 3x3 and eliminate Friday's workout for weeks 5-8, correct?

I'm going to try stiff legged deadlifts because I think its the bend in the knees that is putting stress on that tendon. Deadlifts might not have cause it, but that slight bend is definitely aggrevating it.

And about the 5x5 . . .I know that after the 4th week you drop the sets and reps to 3x3 for squats, but I didn't know you cut out the friday workout. Are you supposed to do this for ALL exercises? Sorry that I'm not that knowledgeable about it . . .I'm just going by what i've read around here. I appreciate the help. So your saying all exercises should cut down to 3x3 after week 4 and you should cut out the friday workout?


Thanks,





Moose

 

[ryanmo123]

Also, after week 8, then what do you do? Do you resume the 5x5 on week 9?

 

[Freddy]

Yeah, after week 4, all exercises become 3x3 instead of 5x5, and Friday's workout gets dropped all together. So, it looks like this:

Weeks 5, 6, 7, (Possibly 8 if you're still getting stronger):

Monday:
Squats: 3x3
Bench Press: 3x3
Rows: 3x3

Wed (Or you can move it to Thursday, to give yourself an extra day's rest):
Squats: 3x3
Deads: 3x3
Shoulder Press: 3x3
Chins (weighted): 3x3

Of course, some guys do powercleans, stiff legged deads, or Romanian deads instead of conventional deadlifts. It doesn't matter, its all based on preference and what your individual goals are. But you need to do some type of heavy pull from the floor.

After you complete a whole training cycle of 5x5 and 3x3, which is usually week 8 or 9, depending, start the whole thing over. First however, take a light week of 5x5. Use really easy weights. Than start the whole training cycle over again but move all weights about 5-10 pounds up.

If you have questions, feel free to post all your workouts up here. If for some reason you're embarassed about your training weights, just put X, than X+5 the next work, and X+10 after that, etc.

 

[ryanmo123]

Thanks Freddy. Appreciate the help.


Moose