Ankle weights are a popular tool to increase the intensity of exercise. They are often used to tone legs, get in better shape and burn more calories during a workout. While they do offer some benefits, they should be used with caution. They can be hard on the joints and may increase the risk of injury. The following are some of the immediate effects ankle weights provide.
Strength And Tone
Ankle weights really increase leg strength and tone when used during a workout. They add stress to the muscles you ordinarily use during physical activities. If you are training for a marathon or triathlon, ankle weights give your leg muscles an extra push and add intensity to your workout. They help increase your stamina and endurance.
Balance
Ankle weights can improve your balance. Regardless of whether you are a highly trained athlete or someone who does simple exercises regularly, good balance is important. Anyone who has sustained an ankle injury can benefit because weights strengthen the ankles. A previously sprained ankle tends to turn again during activity, and ankle weights give it increased stability.
Joints, Ligaments and Tendons
The downside to ankle weights is that they put a lot of strain on your joints, ligaments and tendons. Think of each time your foot lands with a 3 lb. ankle weight. The ligaments and tendons strain to absorb the impact of each landing. They help us move and perform physical activity on a daily basis. An injured joint, ligament or tendon may take weeks to heal.
Knee Injuries
Knee injuries are common when using ankle weights during exercise. The knee is the fulcrum as your foot extends through the range of motion for each step you take. Your knees absorb the extra impact of ankle weights with each step.
Conclusion
Go slowly when using ankle weights during cardio exercise. Begin with a light weight such as 1/2 or 1 lb. on each ankle, and walk or jog slowly. The University of Iowa Hospitals and Clinics suggests never using weights greater than 1 lb. during aerobic exercise. Pay careful attention to how you feel during and after each workout. If you feel pain, stop exercising immediately.
