Ankle weights are an effective tool for both injury prevention and rehabilitation. As a load mechanism for the lower body, ankle weights allow you to build strength and endurance, both key factors in avoiding injury. Ankle weights range in mass, size and cost and can be used for a wide variety of exercises. But there are certain exercises that should be limited when using ankle weights. Walking, running and plyometrics while wearing ankle weights may lead to muscle, joint or tendon injury.
Function
Ankle weights distribute mass evenly around your ankle and are often held in place by Velcro. Increasing in 1-lb. increments, these weights add load to your lower body, intensifying many bodyweight exercises such as a bird dog. These weights are conveniently strapped to your body, allowing for a greater range of motion during functional training, and they provide an added challenge against gravity.
Injury Prevention
Strength-building exercises that incorporate ankle weights may assist in injury prevention. Ankle weights allow you to practice functional training, which replicates movement from sports or daily activities. Adding resistance to functional training through ankle weights builds strength in the muscles you rely on each day. Ankle weights often destabilize you and challenge your balance. Correct training that focuses on improving stability, balance and increasing strength through functional movement may assist in injury prevention.
Rehabilitation
Ankle weights are often used as a tool for building strength and endurance in injured muscles. The University of Delaware Sports and Orthopedic Clinic used ankle weights to rehabilitate athletes with hamstring strains. In this study, athletes incorporated ankle weights into exercises, such as standing and prone hamstring curls, to progressively build strength and prevent future injury. In rehabilitation, ankle weights provide incremental amounts of load that build the endurance and strength of the injured muscle.
Avoid Injury
Avoid injury by limiting certain exercises while using ankle weights. Walking, jogging, running and ballistic exercises such as plyometrics increase the possibility of injury because of the additional stress ankle weights put on your muscles, joints and tendons. Ankle weights alter how you walk, run and jump by adding load to both your takeoff and landing. The added stress may strain your muscles, joints or tendons. The weights may also destabilize you and disrupt your balance. Balance loss may result in injury, particularly when running or performing plyometrics.
Considerations
Ultimately, when used correctly, ankle weights are an effective tool for both injury prevention and rehabilitation. If you are free of muscle and joint pain, adding ankle weights to your functional training may promote strength and endurance benefits. Ankle weights should be limited in some exercises. Further, if you suffer from muscle or joint pain, or pain develops while using ankle weights, stop immediately.
