Exercise
Back squats with a metal rod in my leg: hip mobility, old injuries and Type 1
A rod in my leg and pins in my knee and ankle wreck my hip mobility. Here's how I still back squat, the warm-up I won't skip, and why mobility is diabetes management.
In short
- Old injuries don't have to stop you squatting. They change how you prepare.
- Hip mobility is my weak link right now, so every session starts with 15 minutes on it.
- Mobility is diabetes management. If I get injured, I lose one of my best tools for managing my blood sugar.
Nine years ago I broke my leg.
I still have a metal rod in it, and pins in my knee and my ankle.
That hardware does its job. But it costs me movement. My hips are really tight at the moment, and it runs right up my posterior chain: the hamstrings, glutes and back that do the work in a squat.
So I work on it constantly. Today was back squat day.
The session
| Part | What I did |
|---|---|
| Warm-up | 15 minutes, focused on hip mobility |
| Back squat warm-up | 30 kg, 6 reps |
| Back squat working sets | 6 sets of 6, building through 50, 60 and 70 kg to 80 kg |
| Finisher | Sit-ups |
Nothing flashy. Good depth, good positions, weight I can control.
How old injuries change a squat
When a joint can't move freely, the body finds another way. Usually a worse way.
- Tight hips can tip the squat forward and pile the load onto your lower back.
- A stiff ankle can push the knees and hips out of line as you go down.
- The posterior chain ends up working around the problem instead of through it.
That's my experience with my own leg, not a medical rule. If you have hardware in a joint, get your own movement checked by a physio before loading it up.
The 15 minutes I won't skip
My warm-up is built around my hips. Here's the kind of thing that goes in it. It's an example, not a prescription.
- Hip 90/90 switches. Slow, controlled, both sides.
- Couch stretch for the front of the hip.
- Deep goblet squat holds with a light weight, working the bottom position.
- Hamstring and glute work to wake up the back of the leg.
- Empty bar squats before any weight goes on.
If something hurts rather than stretches, I stop and change it.
Why mobility is diabetes management
- Training is one of my main tools for managing my blood sugar.
- A body that moves badly gets injured.
- An injury takes training away, and weeks on the sofa hit my fitness, my insulin and my mood.
- So 15 minutes of hip work protects far more than my squat.
Quick answers
Can you squat with a metal rod in your leg? Many people do, once they're fully healed and cleared. Get advice from your surgeon or a physio about your own leg first, and build up slowly.
How do I improve hip mobility for squats? Little and often. A short, focused warm-up before every session, plus some work on rest days. A coach or physio can tell you where your restriction really is.
Does squatting affect blood sugar? It can. Heavy, intense lifting can push blood sugar up for a while, and your risk of a low stays raised for at least 24 hours after exercise. Check before you start and keep hypo treatment close.
Your challenge
Old injuries don't end your training. They tell you where to start your warm-up.
Sources
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