donnamarie
Cathlete
that recommended not adding ankle weights for lower body workouts because it increases strain on the hips and knees? I just wanted to get my facts straight.
Cathe, was it you
- Thread starter donnamarie
- Start date
kathryn
Cathlete
I don't remember Cathe mentioning that, but several sources recommend it, and I feel it is safer. I usually use weights above the knee joint ("thigh" weights, or just holding a dumbbell above the knee) for inner and outer thigh work, because those are the moves that would put potentially risky lateral strain on the knee (which is not what the knee is built for, as it doesn't bend side-to-side). On the other hand, ankle weights would be less problematic for doing quad work and hamstring work, as the strain would be in the front-to-back dirction that the knee normally bends in.
(By the way, if you havén't figured it out, I'm NOT Cathe! ;-) )
(By the way, if you havén't figured it out, I'm NOT Cathe! ;-) )
Cathe Friedrich
Administrator
Hi Donnamarie! I don't recommend adding ankle weights for lower body cardiovasular programs (ie: running, step aerobics, kickboxing etc.) This is much to stressful to the joints and will most likely cause an injury.
As for using them in weight workouts, you need to use caution and listen to your body. Never go too heavy or do too many of these types of workouts back to back as to give your joints proper time to recover.
If you have any kind of arthritis, bursitis, tendonitis, or are new to exercise, recovering from an injury, or are deconditioned, or are pregnant...whew, I think I covered them all ;-) then it is best to avoid using ankle weights until your current condition is no longer an issue.
If you are hesitant to use ankle weights or have tendor joints after using them, then it is best to use a very light weight and place the additional weight above the knee joint rather than below it. For example, for outer thigh lifts, you would either hold a dumbell or another weighted object on the outer thigh, ABOVE the knee of the lifting leg, as opposed to putting an ankle weight around your ankle.
Hope this helps!
As for using them in weight workouts, you need to use caution and listen to your body. Never go too heavy or do too many of these types of workouts back to back as to give your joints proper time to recover.
If you have any kind of arthritis, bursitis, tendonitis, or are new to exercise, recovering from an injury, or are deconditioned, or are pregnant...whew, I think I covered them all ;-) then it is best to avoid using ankle weights until your current condition is no longer an issue.
If you are hesitant to use ankle weights or have tendor joints after using them, then it is best to use a very light weight and place the additional weight above the knee joint rather than below it. For example, for outer thigh lifts, you would either hold a dumbell or another weighted object on the outer thigh, ABOVE the knee of the lifting leg, as opposed to putting an ankle weight around your ankle.
Hope this helps!
donnamarie
Cathlete
Thank you, Cathe and Kathryn. Those were the answers I was looking for...