Ankle weights come in different weights and can increase the benefits of a number of exercises. More definition, increased resistance, better stamina, higher caloric burn — all of this can be achieved by adding light ankle weights to your workout. But it is not necessarily beneficial to wear ankle weights while walking.
Joint Problems
Strapping ankle weights to your legs can cause undue strain to the ankle and knee joints. If you are already living with chronic joint pain or arthritis, wearing ankle weights while walking could exacerbate your symptoms. Even if you’ve never had issues with your leg joints, you may develop problems when you wear ankle weights. Every time your foot lifts up and hits the ground as you take a step, there is an impact to the joints; adding extra weight means increasing the impact, which, in turn, increases your chances of joint problems.
Balance Issues
Extra weight around your ankles can throw your gait off-kilter by changing your center of gravity. This creates opportunity for a number of different injuries, including falls or missteps that cause a turned ankle. The problems continue when you take off the ankle weights because readjusting to not having the extra weight around your ankles can cause the same off-balance walking as you experienced putting the weights on.
Hyperextension
With the extra weight around your ankles, altered center of gravity and unbalance while walking, your reflex will be to overcompensate. Knee hyperextension can be the result, and this can be extremely painful, especially if you are power walking. Swinging the leg forward to take the next stride with extra weight on that ankle can cause you to swing too far and hyperextend the knee forward. Physical therapy may be necessary to fix the problem.
Considerations
A better way to increase the benefits of your walking workout would be to avoid weights completely and choose terrain that includes more hills or inclines or walk faster. Remember that form is an essential aspect of any workout, and walking with your back straight and abdominals engaged is more important that adding weight to your ankles. Instead, use your ankle weights when performing low- or no-impact weight training or gravity-assisted exercises at home. Talk to your doctor before making any substantial changes to your workout.
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