Ankle weights are a staple in many an exercise enthusiast's collection, but they are often used incorrectly. When worn to provide resistance when walking and running, ankle weights can easily cause injury. Similarly, ankle weights should never be used to increase vertical jump. Avoid ankle weights any time your feet will experience impact with the ground or whenever you might be at risk for joint injuries and falls. Save the ankle weights for low-impact weight training --- and discuss your exercise regimen with your doctor before starting.
Joint Strain
The added weight around your foot and ankle can cause excess strain on the knee and ankle joints, particularly if you already have joint issues and pain, sports-medicine specialist Dr. Anthony Luke tells the "Los Angeles Times." When you wear ankle weights during an activity which causes impact of your foot and the ground, the excess weight causes your foot to come down heavier and with more force, which could injure the ankle joint. The upward thrust to lift the weight off the ground, meanwhile, can pull at the knee joint. Ankle weights should never be used when walking or jogging.
Hyperextension
The added weight around your ankle can cause your body and reflexes to overcompensate when moving your legs. This can result in painful knee hyperextension, which can happen when you're running. As you swing your leg forward to take another stride, the excess weight can cause your ankle to swing too far forward so the knee hyperextends forward. Not only is this painful, but it can require physical therapy and casting to fix.
Balance Loss
If you're not used to wearing ankle weights, you might have trouble balancing with the extra weight on your ankles. This can cause an altered gait, where your legs attempt to make up for the sudden weight difference. If you're already prone to falling or balance issues, ankle weights only exacerbate the problem by changing your center of gravity and the way you walk. When you remove the ankle weights, you may again have trouble adjusting to the shift in weight around your feet.
Safe Usage
If you must use ankle weights as part of your workout routine, do so as a method of resistance training only. Using ankle weights should be done with slow and controlled movements to avoid strain and other problems in the joints. It's fine to use ankle weights when doing slow leg extensions or hip flexion, but ankle weights should be avoided any time your feet will leave the ground and cause hard impact. If you'd like to intensify your walking routine, rely on hills or varying speeds rather than wearing ankle weights.
References
- MayoClinic.com; Ankle Weights for Fitness Walkers: Good Idea?; Edward R. Laskowski, M.D.; Aug. 19, 2010
- Consumer Reports; Q&A: The Risks of Ankle Weights; Jan. 6, 2010
- "Los Angeles Times"; Ankle Weights: Pros and Cons; Sept. 10, 2007
- National Institute on Aging; Sample Exercises --- Strength Exercises; Jan. 31, 2008
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