Ankle weights are worn by athletes who want to increase their leaping ability or running speed. They can also be used to burn extra calories in the weight-loss process. While ankle weights can help you perform better as an athlete and can help you lose weight, they can also cause serious damage to the knees if they're too heavy or if you wear them too frequently.
Function
Your legs will get stronger when they are exercised, whether by running, jumping or pedaling a bicycle. If you add weight to your leg's workload by adding ankle weights, you'll get stronger and more explosive. But you may not know how much weight is safe to use, and that's where the danger arises. "Ankle weights may strain the ankle joint and leg muscles, which could increase the risk of injury," physical medicine and rehab specialist Dr. Edward Laskowski notes on MayoClinic.com.
Risks
While ankle weights can be acceptable for walking or jogging, they're very risky if you're running hard or playing a competitive sport such as basketball. Basketball players often try to improve their jumping ability, but the twisting and sudden starts and stops involved in basketball can make it a dangerous sport to play while wearing ankle weights, as these movements can easily injure the knees.
Ankle weights can, however, be quite beneficial while doing leg lifts in an exercise class or as a stand-alone exercise.
Considerations
To wear ankle weights correctly, check with your medical professional or sports team trainer. If your goal is to build leg strength, speed and jumping ability, you can combine the use of ankle weights with weightlifting, resistance training and the use of jump soles to help you reach your goal.
Warning
When ankle weights are worn for too long, you can suffer knee sprains or strains. More serious injuries -- including damage to the anterior cruciate ligament, the lateral collateral ligament and the posterior cruciate ligament -- can also result, and they require surgical intervention.
Other Concerns
Ankle weights can affect your timing when you use them to train for a specific sport. For example, if you're accustomed to running at a particular pace, you'll be working even harder, but your feet won't be moving as quickly. So while you may be stronger and more explosive when you remove the ankle weights, your timing and speed will be off.
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