Ohio State University physical therapist Matt Briggs cautions against the use of ankle weights during exercise. Ankle weights are designed to increase the difficulty and muscle activation of exercises, and as such, are popular with people looking to burn more calories or athletes hoping to increase their strength and stamina. However, Briggs said that the use of ankle weights can change the biomechanics of the body and lead to overuse injuries like sprains, dislocations, and tendinitis. However, Briggs also noted that ankle weights have their place, and can be useful for people during rehabilitation programs.
Although it is important to get adequate exercise for your feet and ankles, as the study indicates, you should be aware of proper exercise techniques before you embark on a new program. A podiatrist like Dr. Charles Chapel of Chapel Podiatry, can provide exercise recommendations that allow you to gain strength in your feet and ankles while avoiding foot pain or foot injuries.
Exercise for Your Feet
If you spend most of your time on your feet, or don’t either way your feet should deserve attention. There are many people who exercise regularly and still don’t spend enough time to care for their feet. Your foot does get exposure that requires maintenance since your health has a lot to do with footing.
Toe rise – this exercise involves standing on the tip-toes for a count of 15 seconds, then resting your feet on ground. This exercise should be repeated three times a day to strengthen the feet.
Toe Pick-ups – the toes are exercises that are done by picking up small items using your toes. This helps strengthen the muscles on the upper part of the feet. Three sets along with 15 seconds being held should be completed. Small items like marbles or stationary will work.
Ankle Pump – can be performed upwards or downwards. The workout can be completed both ways at the same time. This involves flexing the foot either towards the shin or to the ground. This makes the foot work very well, working large parts of the muscles.
Stretching – your muscles in the feet need to relax and return to its natural stage. Placing both feet onto the ground and leaning with your back against a wall helps. This way when stretching occurs, both feet are relaxed.
If you have any questions, please contact our office located in Spring Hill, FL. We offer the newest diagnostic and treatment technologies for all your foot and ankle injuries.
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