You may want to add ankle weights to your fitness regimen. While strength-training is an important component of an exercise routine, ankle weights are not generally recommended. They can strain your joints and increase your chances of tearing ligaments, especially if you use them while walking. If you do wear ankle weights, be sure to use them properly and stop working out if you feel pain or suspect a tear.
Definition and Causes of a Torn Ligament
When you sprain your ankle, you tear the ligaments, which are bands of tissue that cross over your joints and connect your bones. You can sprain your ankle by falling down or twisting it while walking on an uneven surface, or even by taking an awkward step or rolling over your ankle. If you have tight ligaments to begin with, you may have an increased susceptibility to a tear, and putting excess strain on your ankles, such as wearing weights around them, also increases your chances of spraining the area.
Using Ankle Weights
If you want to use ankle weights while working out, do so with caution. Consult a personal trainer and ask him how heavy the weights should be, as well as what types of exercises you should perform with them. MayoClinic.com does not recommend using ankle weights while you walk, as it may lead to a tear or injury. If you have weak ankles or a previous injury, you may want to avoid using these weights. Furthermore, if you notice any pain or added pressure on your joints or muscles, stop using the ankle weights.
Alternatives to Ankle Weights
You can get a good workout and strengthen your legs without using ankle weights. Kent Adams, the director of the exercise physiology lab at Cal State Monterey Bay, recommends increasing the speed or intensity of your cardio exercise to increase your calorie burn, as well as performing weight-lifting exercises to build muscle in your legs. However, be sure to use proper technique while doing these exercises as well, such as remembering to warm up and stretch. Skipping these steps can lead to injuries and tears as well.
Symptoms of a Torn Ligament
A torn ligament will likely be accompanied by pain, swelling and maybe even bruising around your ankle. Putting pressure on the area by walking or standing will increase the pain, and even moving your ankle may cause it to hurt more. You may hear a popping or tearing sound when you injure the area, as well. If you suspect a torn ligament, stop working out and see your doctor for medical attention.
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