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How to Put on Ankle Weights Properly

by
author image Marie Mulrooney
Marie Mulrooney has written professionally since 2001. A retired personal trainer, former math tutor, avid outdoorswoman and experience traveler, Mulrooney also runs a small side business creating custom crafts. She's published thousands of articles in print and online, helping readers do everything from perfecting their pushups to learning new languages.
How to Put on Ankle Weights Properly
Woman wearing ankle weights Photo Credit ArtShotPhoto/iStock/Getty Images

Although ankle weights are popular with walkers, experts recommend against wearing them for cardiovascular exercise, because the weights can add extra impact and may change your gait. Instead, use ankle weights as an excellent aid for strength training the muscles of your lower body, including your quads, hamstrings, glutes and calves. Yet as benign as ankle weights may seem, putting them on improperly, or not inspecting them carefully before each use, can put you at risk of injury.

Step 1

Inspect the ankle weights before you put them on. Check that all seams are fully intact, and that any flaps or closures over pouches for adding extra weight plates are securely closed. If you have adjustable ankle weights, this is also the time to add or remove weight plates, rods or bags until the weights are as heavy as you like.

Step 2

Wrap one weight around each lower leg. Ideally they should fit around your lower leg, snug enough to stay in place but not so tight that they feel uncomfortable or cut off your circulation.

Step 3

Tighten the fasteners on the ankle weights so they don't shift around on your leg. Ankle weights come with a variety of easy-use fasteners, including hook-and-loop closures, or hook-and-loop straps that double back through O-rings, and D-rings.

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