Are Ankle Weights Bad For Your Ankles?

Exercisers sometimes use ankle weights to add weight and workload to their exercise routine, whether it is running or walking. Although they do increase the work required of your legs, ankle weights can have risks that greatly outweigh the minor benefits of their use.

Function

Ankle weights strap on at the ankle joint or just above it. They can weigh anywhere from a few ounces to a pound or more. Although this amount of weight may seem minor, it can dramatically change your workload when you are running or walking a long distance.

Benefits

Ankle weights increase the weight you are carrying, and their location at the ankle forces the legs to work harder to lift and move the foot. The added effort can increase the calories burned and lead to more taxing workouts. Your heart rate is also likely to increase when using ankle weights, compared to what you would experience when doing the same routine without them, according to the Los Angeles Times.

Joint Wear

Because the body and joints are not accustomed to the disproportionate weight placed on the ankles, the use of ankle weights can place some joints -- such as the knees and hips -- under greater strain. The same can apply to ankle weights placed below the ankle joint, although positioning them above the joint places less stress on the ankle itself.

Other Risks

According to MayoClinic.com, wearing ankle weights increases the risk of straining the muscles, tendons or ligaments in the ankle joint. This can make it difficult to run, walk or even stand, depending on the severity of the injury. Although muscular injuries to the upper leg and hip are possible, the leg itself features joints and tissue that are interrelated to each another, meaning problems in one section of the leg and foot can lead to future problems in another joint, such as the ankle.

Expert Insight

Not only do ankle weights provide minimal benefit as an exercise device, they can also lead to pain and serious problems in your ankles, not to mention in other parts of your body. Although you are more likely to develop problems in other parts of the body because of how ankle weights place stress on the body, doctors and fitness experts do not recommend their use.