Osteoarthritis is a condition that causes cartilage to wear away at the joints. Over time, this condition can lead to pain, stiffness and weakness. Ankle weights are used in exercises to help treat osteoarthritis. These fitness tools get strapped to the bottom of the legs and they can be adjusted by adding or removing small weights.
Function
The knees are one of the most common areas that osteoarthritis affects, according to the American Council on Exercise. The knee itself is a hinge joint that flexes and extends the lower leg. By strengthening the muscles that cause these motions, you help give support to the knee joints. This is the main function of corrective exercises for osteoarthritis. The ankle weights are used to increase resistance once a full range of motion has been established and regular exercises have become easy. By adding the ankle weights, you progressively increase your strength levels.
Types
Leg extension, knee flexion and plantar flexion are three common exercises performed for osteoarthritis of the knee. Leg extension targets the quads which are on the upper thighs, knee flexion targets the hamstrings which are on the back of the thighs and plantar flexion targets the calves which are on the back of the legs below the knees. Plantar flexion takes place when you point your toes downward. The calves also function to flex the knee.
Exercise Features
Range of motion is the first thing you need to concern yourself with, before adding ankle weights. You also have to use proper form to prevent further injury. The leg extension exercise is performed from a seated position with your knees bent and feet flat on the floor. Knee flexion is performed from a standing position with your hands holding on to the back of a chair or counter for support. Plantar flexion is performed from the same starting position as knee flexion.
Schedule
You should do corrective exercises one or two times a day for the best results. Aim for three or four sets of your exercises. Ankle weights generally range from 0 to 10 lbs., depending on the brand. Keep the weight minimal when you first start using the weights and gradually increase it as you build up strength.
Warning
When you perform knee exercises with or without the ankle weights, do not push past your limit of comfort. For example, if you are doing a leg extension and you are not able to fully extend your leg, stop at that point. Continue to move only to this point and slowly increase your range of motion over time. Do not try to force your way through the pain, as this can exacerbate your symptoms. Talk to your doctor before you attempt any corrective exercises, regardless if you are using ankle weights or not.
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