Athletes can use ankle weights to get stronger, faster and more powerful. Used properly, ankle weights can be a useful tool for performing better in sports and building strength in your legs. However, if you overuse them or wear them incorrectly, they can result in knee and ankle problems.
Proper Way to Wear Ankle Weights
Ankle weights go over the top of your athletic shoe. They usually have several small pockets in them to slide in weights. Usually, you secure ankle weights to your foot with straps or tie them to your shoes. The usual weight for ankle weights is 2 to 5lbs. , but some people use ankle weights weighing up to 10 lbs.
Benefits for Athletes
Basketball players wear ankle weights so they can start and stop quickly and increase the explosiveness in their jump. So do volleyball players and sprinters in track and field. Jumping higher will help basketball and volleyball players control the action and potentially dominate their sport. Building explosive running and leaping ability will also help an athlete become more confident in her ability. In addition to helping you get more proficient in your sport, ankle weights can help you rehab from a previous injury.
Exercises
When you first start wearing ankle weights, start using them for everyday activities, like walking and climbing stairs. After you get used to wearing them, you can take aerobic exercise classes, jog with them on the treadmill or wear them while using a stair stepper. Ankle weights will build strength and explosive power in the legs and glutes.
Negative Impact
You may see benefits after a few exercise sessions with ankle weights, but overuse can cause serious injuries. While you can wear them walking or doing light jogging, you should not wear them when playing full court basketball or other sports. That puts too much stress and pressure on the knees and ankles. Instead of strengthening those joints, they can cause serious injuries. Wearing your ankle weights too often can result in injuries to the anterior cruciate ligament, according to Kent Adams, director of the exercise physiology lab at Cal State Monterey Bay.
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