Wearing ankle weights adds resistance to any exercise regimen, giving it an extra challenge that helps tone your muscles and burn extra calories. Adding ankle weights increases the difficulty of any dance workout; it also increases the possibility of injury. Dancing is strenuous enough on its own. Many dancers experience a wide variety of injuries; they range from strains and sprains to pulled muscles and even broken bones. Adding ankle weights makes these events more likely to occur. Fortunately, some precautions can be taken to minimize the risk of injury and maximize the effects of the added resistance.
Start Small
If your instructor or doctor approves the use of ankle weights, start small. While starting small may seem like common sense, most weight-related injuries occur because people take on too much weight too soon. Using 1 lb. ankle weights is the best way to start; build up to heavier weights as your body gets stronger. Alternately, buy convertible ankle weights that allow you to add or remove extra pounds as necessary.
Use Proper Technique
Dance instructors always emphasize proper technique; it's essential to building beautiful lines and forms in your dancing. Unfortunately, dancers who are new to ankle weights tend to alter their technique to compensate for the added weight; most often, they don’t realize their technique is getting sloppy. Sloppy technique hinders your performance as a dancer and makes you more likely to sustain an injury. If you notice your technique faltering, use lighter weights.
Listen to Your Body
A good dance session makes you feel energized and refreshed. Very often, your muscles feel the effects of your dancing; even with ankle weights, your body should still feel good when you are done. On the other hand, if your muscles hurt for more than a day or two, you are likely letting your technique wane or using too much weight. Do your next few dance sessions without ankle weights, then try again with lighter weights. If you still experience pain or extensive soreness after using lighter weights with proper form, discontinue use entirely.
Consult Your Instructor
Consult your instructor before adding ankle weights. When you take classes regularly with the same teacher, he becomes familiar with the strengths and weaknesses in your dancing. Accordingly, your instructor can help you determine, based on your body type, musculature and dance style, whether ankle weights will help or hinder your dancing. If you dance alone, such as with exercise videos at home, consult your doctor in lieu of an instructor.
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