Ankle weights add some resistance to workouts without the need for making other changes to your routine. Although ankle weights make your legs work harder to walk or run, they don't work in the way most people think they do and they carry numerous risks for wearers.
Function
Ankle weights are simple to use. They simply strap onto your ankle. They can be purchased in weights ranging from a few ounces to over a pound. Wearing these weights while performing simple activities like walking changes how you move and how much effort you put into the activity.
Benefits
The wearing of ankle weights carries a few benefits. For instance, you have to use more muscle power to lift your legs whether you're walking or running. Likewise, the increase in weight makes your body work harder and can elevate your heart rate, giving you the ability to burn more calories in a shorter span of time.
Problems
Although ankle weights give your body more of a workout, they have a number of risks. Suddenly adding weight to your ankles places strain on your joints, so even the simple task of walking could cause pain in your ankles, knees and hips. You could strain muscles, ligaments and tendons, because the weights force you to walk differently and carry a strange gait, you're more likely to trip, fall and injure yourself.
Effectiveness
Most people assume that by wearing ankle weights you'll get used to the added weight so that when you take them off, you'll be able to jump higher or run at a greater speed. However, according to DrMirkin.com, the only way you can run faster or jump higher is to practice doing so. Lifting the weights on your ankles requires different muscles than running or jumping, making the wearing of these weights during training ineffective.
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