Ankle weights make muscles in the body work harder by adding extra resistance. Although this is one way to burn extra calories, tone and build leg muscle, according to Edward R. Laskowski, M.D., a rehabilitation specialist at the Mayo Clinic, walking further or faster without weights can produce the same results. However, for those who decide to go ahead and wear ankle weights while walking, there are several safety precautions you should take.
Step 1
Talk to your doctor before starting a new exercise program. People who are overweight are sometimes more prone to injuries related to exercise. Ray Browning, a research instructor at the University of Colorado Health Sciences Center, says that the knees and hips of overweight individuals bear greater force as their feet strike the ground when walking.
Step 2
Start out slow. Wear only one- or two-pound ankle weights to reduce the risk of injury. If you aren't careful, you can lose your balance while walking with ankle weights and injure yourself by tearing a tendon or ligament. Consider adding more weigh only as you get stronger.
Step 3
Warm up by walking for five or 10 minutes before putting on the weights. You also should perform some gentle stretch exercises. The American Orthopaedic Foot and Ankle Society recommends warming up before exercise to maintain muscle strength and balance.
Step 4
Fasten the weights tightly around your ankles so that they do not move as you walk. Secure the Velcro at the front of your ankle. Wear high top athletic shoes or socks to prevent the weights from rubbing your skin.
Step 5
Keep your head, neck and back in proper alignment. Your ears, shoulders and hips should form a straight line. Walk at a slow, steady pace on an even surface. Concentrate on taking shorter steps than you normally do when walking without the weights.
Step 6
Stretch again after removing the weights. Taking a few minutes to stretch your muscles after exercise keeps your muscles lubricated and flexible.
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