You can find ankle weights in any sporting goods store, but they may not be the best choice for your workout. Ankle weights have significant drawbacks for fitness walkers and other cardio enthusiasts. Although they can be used occasionally, there are other ways to ramp up your workout to gain the same benefits that ankle weights would provide.
Strain
If you use ankle weights for fitness walking or running, you're putting yourself at risk for injury. The human body is not designed to lift ankle weights. The effort required puts strain on your joints, increasing your risk of strains or sprains, according to Mayo Clinic physician Edward R. Laskowski, a physical medicine and rehabilitation specialist.
Gait Changes
Another reason not to use ankle weights for fitness walking or other cardio exercise is that ankle weights have a negative effect on your gait. Your gait is the way you normally walk, and includes your stride length and speed. Putting weights on your ankles forces you to change your gait to compensate for them, and that can cause balance issues, according to the MayoClinic.com.
Ankle Weights and Rehabilitation
Even though you shouldn't use ankle weights for cardio, there are safe, legitimate uses for them. The American Academy of Orthopedic Surgeons recommends using ankle weights as part of strength training exercises for those recovering from knee surgery. However, you should always work with your doctor or physical therapist to design an exercise routine you're physically ready for. Don't push yourself too hard.
Alternatives
If you want to add intensity or variety to your fitness walk, there are alternatives to ankle weights. Dr Laskowski recommends simply picking up the pace. You could, for example, alternate walking with short periods of running. If you can't run because need low-impact exercise, consider trying some new forms of exercise such as using an elliptical machine, doing aqua aerobics, or using a treadmill with an incline.
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