Reddit reviews TheraBand Ankle Weights, Comfort Fit Wrist & Ankle Cuff Weight Set, Adjustable Walking Weights for Cardio, Home Workout, Ankle Strengthening & Physical Therapy, Blue, 2.5 lb. Each, Set of 2, 5 Pounds
We found 2 Reddit comments about TheraBand Ankle Weights, Comfort Fit Wrist & Ankle Cuff Weight Set, Adjustable Walking Weights for Cardio, Home Workout, Ankle Strengthening & Physical Therapy, Blue, 2.5 lb. Each, Set of 2, 5 Pounds. Here are the top ones, ranked by their Reddit score.
Set of two weights, 2.5 pounds each, features sleek neoprene exterior with adjustable strap and soft non abrasive terrycloth interior to absorb moistureEasily adjusts to hug the ankle or wrist for customized fit, reflective trim provides added safety for outdoor and evening useIncrease weight in strength training and rehabilitation programs without changing technique, which is fundamental to the principles of progressive exerciseUse with traditional upper and lower body strengthening exercises or to enhance balance training or stabilization exercises, for men and womenTheraBand offers weights as a series of sets to use as an adjustable workout routine, use one set on wrist and another on ankle
I have this same issue, it's even my right knee! happened 13ish years ago. I'm bordering the high end of what weight is healthy for my size, so I'm not super overweight, but I'm not fit at all. I don't always wear a brace, but if I'm doing something active (hiking or whatever) I at least bring it. Last fall both knees got injured, and I went to physical therapy. It REALLY helped, they gave me a sheet to do which helps maintain, I've gotten bad about doing it and my knees have regressed a bit, so I'm trying to do them again. I have 3 resistance bands from easy to more resistance, like these.
Just real quick, I'm not a doctor, or physical therapist, and ALWAYS listen to your body! It's good to push through minor discomfort, feel the stretch, but if something hurts, STOP.
One of the things they also explained, was that it's not just the muscles on the knee, but all of the ones crossing from the thigh and the calves that have to be worked on. The tension from those pull on the patella too. I do both knees, my left actually has issues from compensating for the right at times, so you may consider working both.
Now before they started they would put hot packs on, to help loosen up the muscles, I don't at home though. Then start stretching, I hold these 20 seconds 3 times (my sheet is at home atm):stretch 1 Stretch 2 You hold down the leg, and feel the stretch down the back/outer side of the thigh. Stretch 3 You are pushing into the forward foot to stretch the calf muscles. to stretch it more, put the ball of your foot on the wall so your toe is angled up.
These are the first exercises they started me with you can make your at home leg lifts work out more by strapping weights like these to them. You can see one in the bottom right exercise. This would be after you've been doing it a few weeks and need more resistance.
From this sheet, I did the leg raises 10 x2, Step ups 10 x2 Resisted knee 10 x2, and knee stabalization 10 times per direction with the resistance band, repeat once more.
They Iced me 10 minutes after, which helped recovery. What I do everyday takes maybe 20-30 minutes (twice a day is best!), when I went it was 1-1.5 hours twice a week. They also worked me up to doing lunges, which I do at home, but that came later. Ellipticals are GREAT because there is no impact of your foot hitting the ground. Swimming is also great because it's supporting you and there is no impact, which is hard on the knees.
Hope this helps you get started!! Good luck!
Edit: A link
I've done this. Here are the weights I have. I bought the 5 pound set.
They definitely make for a work out, especially in anything that requires lifting your arms a lot, like Audioshield, Hover Junkers, bow shooting games, etc.
What I like: Good workout. Arms get sore.
Dislikes: They slip around a bit. I forget to wear them. If I hit my ceiling with the controllers, I do so with more force than otherwise.
I would recommend getting some, but they are not quite the workout or experience I was hoping for. They do not make things like sword battles feel any more real.