How to Warm Up Before Doing Ankle Weight Exercise

Warm up your ankles and legs by riding a stationary bicycle.

Ankle weights add resistance and help to increase the intensity for both simple and complex exercises, such as walking and squats, respectively. However, as with any workout, it is important to warm your muscles and the rest of your body. You may include a variety of moves in your warm up, including cardiovascular activity, easy stretches and simple exercises, to get the blood flowing.

Things You'll Need

• Cardiovascular equipment
• Wall
• Chair

Instructions

1. Perform five to 10 minutes of low impact cardiovascular activity, such as riding a stationary bike or using the elliptical trainer. The movement loosens your lower body, including the ankles, gets the blood flowing to your muscles and raises your body temperature.

2. Stretch the calf and sides of the ankle by performing the heel cord stretch. Stand facing a wall and place your right leg approximately 12 inches in front of the left; place a slight bend in the right knee. Straighten the left leg, which is the active back leg. Flatten both heels on the floor. Place your hands on the wall in front of you for leverage and press your hips slightly forward. Feel the stretch in the back leg’s calf and ankle. Hold the stretch for 30 seconds. Repeat once and then switch legs.

3. Complete two sets of 10 calf raises, which help to loosen and strengthen the calf and ankles, thus preparing them for the ankle weights. Hold onto the back of a chair and distribute your weight evenly between both feet. Lift the right leg off of the floor by 4 to 6 inches. Press through the ball of the foot and toes of your left foot to raise the left heel. Hold the contraction for one count and then lower the heel back to the floor. Do 10 repetitions and then switch legs.

4. Loosen the top of your foot and ankle by performing a range of motion exercise. Sit in a chair and lift your right foot off of the ground by approximately 6 to 12 inches. Lead with the big toe and write each letter of the alphabet in the air using your foot.

5. Perform your planned exercises without wearing the ankle weights. Moving your body this way can help to prepare the muscles for a more strenuous workout. For example, if you will be performing standing side leg lifts, complete a set of 10 leg lifts, on each leg, before placing the ankle weights on your body.

Tips & Warnings

• For increased intensity, Kent Adams, director of the exercise physiology lab at Cal State Monterey Bay, suggests changing your speed or incline when doing cardio instead of wearing ankle weights. This helps protect the joints.

• Dr. Anthony Luke, assistant professor of orthopedics and director of primary care sports medicine at UC San Francisco, recommends people not to use ankle weights every time they exercise to reduce the strain they can place on joints.

• Consult a physician before using ankle weights in your workout program. The weights may be particularly harmful for people with joint pain, discomfort or injuries.

• If you feel pain or discomfort while using the ankle weights, stop.

References

• Los Angeles Times: Ankle Weights: Pros and Cons
• MayoClinic.com: Aerobic exercise: How to warm up and cool down
• American Academy of Orthopedic Surgeons: Foot and Ankle Conditioning Program