What Are the Dangers of Using Ankle Weights?

Ankle weights are special weights that strap around the ankles, often with Velco, in order to add extra weight resistance to the legs to increase the difficulty of various exercises. Ankle weights often use sand or another heavy granulated material as weight, though some might use steel plates. Ankle weights can enhance workouts but also present several significant drawbacks.

Joint Imact

One of the main dangers of using ankle weights is the additional weight leads to higher impact on joints for any activity where the feet leave the ground, such as walking, running or jumping. The higher impact caused by weights can lead to sprains and stress fractures. Also, the weights themselves could act as a sort of brace while they are in use, helping to support the joint. The act of supporting the muscles that normally support the ankles could lead to increased chances of sprains when the weights are not in use.

Hyper Extension

When ankle weights are used for any activity, the brain gets used to the additional weight, calling on more strength output to compensate. When the ankle weights are removed, the body's tendency will be to use more strength than necessary for a certain movement, which can cause hyper extension in joints, tendons and muscles.

Friction

Using ankle weights creates additional friction on the feet, if they are used while walking or running. This is likely to lead to the formation of blisters because shoes are not designed with ankle weight use in mind. The weight themselves might also rub up against the skin and cause chapped skin if used excessively. They can also cause irritation to the Achilles tendon.

Imbalance

Ankle weights create a source of resistance that is different than any natural resistance one would normally feel. If you gain weight, the weight is distributed across the entire body. When ankle weights are applied, weight affects each leg independent of the rest of the body, which can cause a breakdown in form when walking or jogging. It can make the motion less smooth and jarring, causing stress on other joints such as the knees and hips. A more natural way to add weight to the body for running and walking would be to use a weighted vest or backpack.

Cardio Fitness

The purpose of activities such as walking and jogging is to provide a cardiovascular workout. When ankle weights are applied, the legs will tire more quickly and the athlete will often walk or run more slowly or for shorter durations of time. Cardiovascular fitness is built by maintaining activity for long periods of time, so if ankle weights are too heavy and cause the legs to fatigue too quickly, they can inhibit cardiovascular fitness.