Get More Out of Your Walking Routine Without Causing Ankle Injuries

Posted by Dr. Jeffrey L. Adler

Jan 10, 2015 3:00:00 PM

young_woman_ankle_injuryAre you in a rut when it comes to your walking routine? When you get up at the same time, put on the same shoes, walk the same route, see the same scenery, your daily walk is bound to get boring. You may be looking for a way that will inspire you to keep up the momentum, change up your routine, and give you a better workout. This is completely normal and understandable, but not every option out there is going to be good for you, such as the ankle weights mentioned in the article below, because they could cause foot or ankle injuries. But there are other things you can try.

Posted by Mayo Clinic; Answered from Edward R. Laskowski, M.D.

Could ankle weights help me get more out of my usual walking routine?

Ankle weights generally aren't recommended for brisk walking.

Although ankle weights can increase the energy you burn while walking, they may strain the ankle joint and leg muscles, which could increase your risk of injury.

To get more out of your walking routine, simply try picking up the pace. If you're in good shape, add short bursts of jogging into your regular brisk walks. If you're less fit, alternate leisurely walking with periods of faster walking. For example, if you're walking outdoors, you could walk faster between certain mailboxes, trees or other landmarks.

If you'd like to include strength training in your fitness routine, you have plenty of options besides weights. For example, consider resistance tubing — these elastic-like tubes offer weight-like resistance when you pull on them. Your own body weight counts, too. Try pushups, pullups, abdominal crunches and leg squats.

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It’s important to look at your options when adding anything new to your exercise routine. Walking has some amazing benefits, especially when you make it a point to use it as cardio activity. If you really want to make your walking routine better, start jogging or running in short bursts at a time. You could also stop every 5 minutes and do a series of squats, lunges, jumping jacks, push-ups, high knees, step-ups, etc. But when it comes to weight training, it’s best to leave that in the weight room or else you may cause leg, foot or ankle injuries.

If you’re in the New York area and do find yourself with ankle injuries or experiencing chronic foot pain, contact a New York podiatrist at Adler Footcare. We believe feet shouldn’t hurt and neither should their treatment.

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Topics: foot pain, Ankle Pain