Most of us have seen someone walking or running while wearing hand or ankle weights. However, walking or running with weights is a dangerous idea. They can cause a host of problems, including injury to the tendons, ligaments, muscles and joints. Shin splints are one such injury that can arise from the use of ankle weights. Shin splints occur when the tendons that attach your muscles to the tibia, or shinbone, become inflamed.
Theories
The theory behind walking or running with ankle weights is that the extra weight will help you burn more calories and lose more weight. Others have speculated that weights may help you run faster or jump higher. While this may seem logical, the risk for injury outweighs the benefits. Studies on the matter have been inconclusive. While some researchers have demonstrated a positive effect, others have failed to demonstrate that ankle weights actually help to burn more calories.
Effects
Ankle weights can throw off your gait while you're exercising. The stress is then transferred to your ankles and legs to compensate for the added weight. As the weight pulls at the muscles on your shin, eventually the tendons become inflamed. Shin splints can cause pain and tenderness to the touch along the medial side of your tibia. The pain is typically present only during activity. It may become progressively worse with activity, and can lessen or disappear after a proper warm-up.
Expert Insight
The general consensus of most medical professionals is that ankle weights are a bad idea while walking or running. Dr. Edward R. Laskowski of the Mayo Clinic notes that "to get more out of your walking routine, it's more effective to simply pick up the pace." Increasing the intensity will burn more calories and also give you a better cardio workout, without the risk of injury. If you want to become faster, ankle weights will only slow your pace down, notes Lori L. Rice of the University of Kentucky Health Education through Extension Leadership Program.
Alternatives
If you want to incorporate weights into your fitness routine, there are two alternatives. One is to lift weights immediately after you finish exercising. The other is to do interval training. This is a good option if you have hand weights or you exercise at a gym. Do aerobics for several minutes at a good pace to get your heart rate up. Then do a few sets with your weights and go back to aerobics. Keep alternating between the two, and do this several times.
Warning
See your doctor if your shin splints do not improve with conservative treatment. This is a sign that you may have a stress fracture.
