Most experts agree that, at the very least, using ankle weights while you walk adds extra impact to your joints. Few are willing to recommend it outright. Mayo Clinic physical medicine and rehabilitation specialist Edward R. Laskowski, M.D., as published on MayoClinic.com, recommends against using ankle weights while walking because they can strain the ankle joint and leg muscles. But there are several other ways of using ankle weights, which contribute to developing greater muscular strength and endurance without putting you at greater risk of injury.
Leg Exercises
Ankle weights allow you to do several weight training exercises, like leg extensions, leg curls, hip adduction and hip abduction, that would otherwise be very difficult to do at home without more weight training equipment.
You can purchase ankle weights at a set weight, or adjustable ankle weights that allow you to slowly add weight as your leg muscles get stronger. Before use, always double-check that the weights are fastened securely around your ankles, snug enough that they don't slip around on your leg, and that any removable weights are securely fastened inside the appropriate compartment of the adjustable ankle weight.
Wrist Weights
If you don't have the grip strength or coordination to hold hand weights, you can strap ankle weights onto your wrists instead. Double-checking to make sure that the weights are securely fastened around your wrists, and that no adjustable weights will fall out, is especially important when using ankle weights on your upper extremities. There's a good chance you might be moving your arms over or at least near your head, and if a weight bar falls out of an adjustable ankle weight, or if the entire ankle weight falls off your arm, it could cause serious injury.
Hand Weights
Ankle weights aren't the perfect hand weights because they're not designed to fit your hands, but they'll do in a pinch. If the weights are adjustable, you can remove one of the "add-on" weights from the main ankle weight and use it as a mini hand weight. This is especially useful for doing rehabilitation exercises, which sometimes require very light resistance.
If you're able to handle a larger weight, double-check that all the fasteners on the ankle weight are securely closed, then roll the weight into a tight cylinder and grasp this in your hand. If you can't hold the rolled-up weight securely, unroll the weight and grasp it securely around the middle before doing exercises like biceps curls, chest press or "dumbbell" row.
Member Comments