Are you battling knee problems? Perhaps you are dealing with a nagging ankle or broken toe? Either way, lower body injuries can greatly affect your exercise routine and fitness levels. Don’t miss these key tips for preventing lower body stress while maintaining a steady fitness routine.
Wearing a knee support like a patellar tendon brace or strap can give your injured knee added support and protect against lower body impact when doing high – impact activities like running. It may also reduce inflammation and possibly lower pain from jumper or runner’s knee. You may also want to try a dual action knee band which may provide pain relief and extra mobility when you have an injured knee.
Using an ankle brace for a sprained ankle is another way you could possibly reduce the impact on your lower body when working out. You might want to try a copper compression ankle sleeve or an elastic ankle brace to possibly alleviate ankle pain while running or playing sports like basketball, or tennis.
Yoga is said to enhance your quality of life, strengthen muscles, boost your mood, and lower stress levels. Yoga can also improve your sleep, reduce chronic pain, and boost cardiovascular function. Practicing yoga results in very little stress on the lower body, like there would be when squatting with a barbell on your neck, or the constant pounding from a 10 – mile run.
Pilates is another virtually stress – free lower body workout program. Pilates is designed to enhance mental awareness, boost physical strength while improving flexibility and posture using a special apparatus. It is similar to yoga and also places little to no stress on the knees and ankles.
Low Impact Workout for the Lower Body
Performing this low impact lower body workout is another great tool for you to keep fit while reducing stress on your knees and ankles. Here is a great routine for you to use
- Warmup: 5-minute brisk walk
- Deadlifts – 3 sets of 10
- Bodyweight Lunges – 3 sets of 8 with each leg
- Bodyweight Squat – 3 sets of 15
- Side Lunges – 3 sets of eight with each leg
- Oblique Twists – 30 reps each side
- Bridge or Hip Raises – 2 sets of 10
- Cross Crunches Elbow to Knee – 3 sets of 15 to each side
- Standing Double Legged Calf Raises – 2 sets of 10
- Standing One legged Calf Raises – 2 sets of 10
- Seated Calf Raises Raises – 3 sets of 10
- Legs and Core
- Russian Twist – 2 sets of 15 to each side
- Sumo Squat – 3 sets of 10
- Planks – Hold for 2 minutes rest 30 seconds and repeat once more
- Machine Hamstring Curl or Supine Leg Curl with Exercise Ball – 3 sets of 10
- Renegade Rows – Hold each side for 3 seconds and repeat for three reps
- Low Plank Knee – Flex – 2 sets of 15 reps
- Cool Down: 5-minute brisk walk and a 10-minute stretch
For many people, finding a way to stay fit while nursing an ankle or knee injury can be a problem. While at the same time preventing or reducing knee and ankle injuries can often be a tough task for the average person as well. Above you have some great steps for possibly alleviating current lower body issues while possibly reducing future leg, knee, or ankle injuries in the process. Keeping fit is an important part of our world today and with these steps, you may be able to allow yourself the opportunity to stay fit for many years to come.
As always consult a physician before starting any diet or fitness routine.