Video: Knee extension with weight machine - Mayo Clinic
2023年2月9日 · You can also try knee extensions with ankle weights. Sit on a weight bench and position an ankle weight around your ankle. Slowly straighten the knee, and then return to the starting position. For most people, one set of 12 to 15 repetitions is adequate.
Aquatic exercises - Mayo Clinic
2023年6月29日 · Water weights are foam barbells that create resistance under water. Start with the arms at the sides. Grip the bars of the water weights with the palms facing up. Raise the forearms to the level of the water, keeping the elbows close to the body and the wrists straight.
Exercising with arthritis: Improve your joint pain and stiffness
These exercises help build strong muscles that can support and protect the joints. Weight training is an example of exercise that can help build and keep muscle strength. Using resistance bands, hand weights or machines can help build strength. Weight training should be done every other day for at least two days a week.
Sprains - Symptoms and causes - Mayo Clinic
2022年10月27日 · Most ankle sprains involve injuries to the three ligaments on the outside of your ankle. Ligaments are tough bands of tissue that stabilize joints and help prevent excessive movement. An ankle sprain occurs when you roll, twist or turn your ankle in an awkward way. This can stretch or tear the ligaments that help hold your ankle bones together.
Ankle pain When to see a doctor - Mayo Clinic
2023年4月4日 · For many ankle injuries, self-care measures ease the pain. Examples include: Rest. Keep weight off the ankle as much as possible. Take a break from regular activities. Ice. Place an ice pack or bag of frozen peas on the ankle for 15 to 20 minutes three times a day. Compression. Wrap the area with a compression bandage to reduce swelling. Elevation.
Strength training: OK for kids? - Mayo Clinic
2023年12月15日 · For kids, light weights and controlled movements are best. Using good form and being safe are most important. Children can do many strength training exercises using their own body weight or resistance tubing. Free weights, machine weights …
Sprained ankle - Symptoms and causes - Mayo Clinic
2022年8月11日 · Ankle sprains are a common sports injury, particularly in sports that require jumping, cutting action, or rolling or twisting of the foot such as basketball, tennis, football, soccer and trail running. Uneven surfaces. Walking or running on uneven surfaces or poor field conditions may increase the risk of an ankle sprain. Prior ankle injury.
Broken wrist - Symptoms and causes - Mayo Clinic
2022年6月29日 · A broken wrist is a break or crack in one or more of the bones of your wrist. The most common of these injuries occurs in the wrist when people try to catch themselves during a fall and land hard on an outstretched hand.
Weight training: Do's and don'ts of proper technique - Mayo Clinic
2022年11月29日 · Cold muscles are more prone to injury than are warm muscles. Before you lift weights, warm up with five to 10 minutes of brisk walking or other aerobic activity. Don't rush. Move the weight in an unhurried, controlled fashion. Taking it slow helps you isolate the muscles you want to work and keeps you from relying on momentum to lift the weight.
Lymphedema - Symptoms and causes - Mayo Clinic
2022年11月24日 · Lymphedema signs and symptoms include: Swelling of part or all of the arm or leg, including fingers or toes; A feeling of heaviness or tightness