Are Ankle Weights Safe?
Ankle weights are a popular way to add resistance training to your workout, but are ankle weights safe?
Adding weight to your ankles can increase the intensity of your workouts by making the muscles work harder. There are some instances in which you may gain benefits from the use of ankle weights, and they are much easier to store as they don’t take up a lot of space.1
You may have also heard of some cases where wearing ankle weights caused problems for someone. But does that mean they're automatically unsafe? Not necessarily!2 In this post, we'll take a closer look at ankle weights so you can explore these options with your doctor.
Are ankle weights bad for you?
Ankle weights may cause harm if you use them too much, or use too much weight, and then end up straining muscles and ligaments in the ankle and foot.2 Some doctors state that the excessive use of ankle weights can cause joint stress, and at that point, any benefits provided would be negated.3
Your muscles, joints, and tendons require periodic rest and relaxation time, and if they're constantly being strained to their limits, they can become overloaded and break down. 4 You may get a better workout by increasing the number of reps you do in the gym, or by lengthening your running distance - this will allow you to put the ankle weights aside for a while.
If you're doing a cardio workout, you'll be better served by climbing stairs or walking up hills than by attaching ankle weights. If you're trying to lose weight, the ankle weights may not have as much of an impact than climbing a steep hill. 2
The bottom line
When ankle weights are used properly, they can be a good addition to your fitness routine. If used improperly, they may do some serious damage to your ankles, feet, and legs.2 If they aren't relied upon for everyday usage, such weights can add versatility, increase your muscle tone, and eventually build up your endurance.3 However, there's a very fine line between using weights to achieve these kinds of benefits and overusing them.
Chances are that there are safer and more productive strategies you can use when working out, so you don't run the risk of injuring your lower extremities. If you do choose to use weights in your workouts, make sure to avoid daily usage, and stop using weights altogether if you begin to feel any kind of strain or soreness in your ankles.2
As always, before you start using ankle weights consult your doctor to find out if ankle weights are recommended for your individual circumstance.