Weightlifting is part of the sports with the smalls amount of injuries. However injuries do occur and you have to learn how to work around them. In this article I will present you different upper body exercises that you could do if you have a lower body trauma such as ankle sprain, knee sprain, hip strain...etc.
Back And Biceps
If you have a lower body injury deadlifts and standing barbell rows are probably risky to do especially if the hamstrings are hurt. In this case my favorite exercise are Bulgarian ring rows. You can do them at home using very simple equipment. All major upper back muscles are hit pretty hard.
Recommended sets and reps: 10x3 (10 sets of 3 reps) Rest Between Sets: 1-3 mins
Another great exercise to do for your back if you have leg pain are the lat pull-downs or even pull-ups depending on the severity of the injury.
Recommended sets and reps: 10x3 for pull-ups and 6x5 for lat pull-downs; Rest Between Sets: 1-3 mins
For biceps you should stick to dumbbell or cable curls because barbell curls may be too hard if you have a bad ankle sprain and you can't stand upright. Just perform seated dumbbell rows.
Recommended sets and reps: 3x6-8 Rest Between Sets: 1-3 mins
Chest And Triceps
Chest and triceps are a little harder to train when you have a lower body trauma. Since the bench press requires you to have stable feet position if you suffer from severe ankle sprain you won't be able to do the regular version. I recommend that you try the seated hammer strength bench press.
Recommended sets and reps: 3x6-8 Rest Between Sets: 1-3 mins
If your gym does not have a similar machine you can perform light incline bench press work. Use moderate weight and make sure you get a spotter. Your technique should be perfect and smooth. Don't go to failure.
Recommended sets and reps: 10x3 if used as a main exercise Rest Between Sets: 1-3 mins
Note: You can also do dips and push-ups on rings unless the lower body trauma prevents you from doing so. They are much better exercises than the seated bench press machine.
For triceps stick to PJR Pull-overs and stay away from kick backs and extensions if you want results and pain free elbows.
Recommended sets and reps: 3x10-12 Rest Between Sets: 1-3 mins
