Seriously, not getting to do either makes my workouts feel so ineffective. But there's only so many times I can fail to learn the same lesson because I want to ignore it. (I mean, the Doc who saw me back then even said, "no, you can't anymore.")
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Someone below said belt squats and I second that recommendation. I would also say reverse hyperextensions, front squats (depending on the severity of injury), and unilateral work (Bulgarian split squats) would be best.
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I'm a big fan of Bulgarian split squats. I'm always apprehensive about weight belts because I hear horror stories about how they induced a subsequently worse injury in people.
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Can you do leg press?
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It’s unstable enough that I sometimes have delayed pain from even that. Really, I think I just need to go to PT. Everything has gotten too tight and injury prone. But that’s a whole different kind of exhausting.pic.twitter.com/g3vBT4ZQvI
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Did it a while ago; maybe time to try again.
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I'm also in your position. What works for me is hyperextensions, glute bridges and front squats (as long as you can maintain a neutral spine). That and a lot of mobility/foam rolling exercises.
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Ah, I really need to start foam rolling again!
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