Ankle Weights And Joint Strain

The use of ankle weights can strain your leg muscles and ankle joints, which could increase your risk for injury, according to MayoClinic.com physical medicine and rehabilitation specialist Dr. Edward R. Laskowski. However, using ankle weights as a strength training tool can help tone and build the muscles in the legs and glutes. Wearing ankle weights while performing cardio exercises can actually do more harm than good.

Function

The main function of ankle weights is to increase the work load on the muscles in the lower body. Ankle weights range from 2 lb. up to 20 lb. and are designed to fit snugly around the ankle. In addition to using ankle weights to perform side leg lifts and other strength-building moves, they are often used by athletes to increase certain skills such as vertical leap.

Risks

Adding ankle weights to walking or running does not come without risks. The additional stress on the joints of the ankles, knees and hips can cause a variety of injuries, including torn ligaments, sprains or muscle strains. In addition to soft tissue injuries, wearing ankle weights while performing cardio activity can also lead to improper body mechanics. According to Mark Fenton, author of "The Complete Guide to Walking for Health, Weight Loss and Fitness," not only can ankle weights cause you to alter your walking mechanics in an unnatural way, but added weight can put undue strain on your knee every time your leg swings forward. Given the fragility of the human knee joint, Fenton says, this is a risk he wouldn't recommend taking.

Prevention/Solution

To prevent ankle weight related injuries, limit their use to stationary exercises such as lying hamstring curls, side leg lifts or sitting knee extensions. If you have an injury to lower leg ligaments or joints, you might want to avoid adding ankle weights to your workout. Kent Adams, director of the Cal State Monterey Bay exercise physiology lab, states in an interview with The Los Angeles Times that because ankle weights can increase the impact loading on the joints and cause unnecessary stress, you shouldn't add additional weight for cardio activity. To increase caloric and energy expenditure, include hills in your daily walking routine.

Alternative Uses

Healthguidance.org recommends changing your routine to water aerobic exercise if you want to use ankle weights in a safe environment. Not only do you move slower in water, but it brings less risk of harsh impact to your joints. In water, you can receive the cardio benefits while using ankle weights without the potential negatives to your ligaments, ankles, knees or hips.

Expert Insight

Laskowski with MayoClinic.com recommends looking for other options besides ankle weights when adding strength training to your fitness regimen. For resistance, try tubes or resistance bands. Using your own body weight, such as doing a routine that includes squats, push-ups, pull-ups and abdominal exercises, can also be an effective and safe way to strengthen specific muscles.