Ankle weights are a popular choice for fitness enthusiasts wanting to increase the intensity of their workouts, but they aren't right for everyone. While useful for rehabilitation, they aren't always the best choice for cardiovascular fitness routines. Fortunately, there are ways to meet your fitness goals without running the risks of using ankle weights.
Fit Problems
One of the problems with ankle weights is their fit. Not all weights are designed for all body types; people with smaller or lighter frames sometimes find that weights have too large a diameter to be worn as they were designed to be. Some weights are also bulky, which can cause problems if you need to wear them under clothing. Weights can also cause chafing.
Muscle Strain
Orthopedists sometimes recommend strength training with ankle weights for those recovering from knee surgeries such as total knee replacement. However, ankle weights aren't recommended for aerobic fitness activities like brisk walking. Using ankle weights for these kinds of activities puts strain on your joints and may increase your risk of injury, Dr. Edward R. Laskowski, a physical medicine and rehabilitation specialist, writes for the Mayo Clinic's website.
Possible Exacerbation of Back Problems
Another problem with ankle weights is they can increase pain and the risk of re-injury for those with existing back problems. The American Council on Exercise warns those with back problems against exercises that put load on your spine --- such as doing squats with weights --- if you've had a back injury. You should also consult your doctor before starting a new exercise program if you suffer from any chronic health problems.
Alternatives
If you've decided against using ankle weights, you don't have to settle for low-level exercise. There are other ways to increase the intensity of your workout. For example, if you're a walker, Laskowski recommends picking up the pace. You could also change your route to include more hills, or if you use a treadmill, increase the incline. Or you can consider changing your routine to include a greater variety of activities.
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