Why Wear Leg Weights?
There are pros and cons to wearing leg or ankle weights when working out. If you don't have any preexisting conditions, such as arthritis, you may be okay incorporating these types of weights into your workout. If you do have joint damage, the weights can aggravate the existing problem.
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Benefits
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Ankle weights make your quadriceps, glutes and hamstrings work harder, according to Dr. Anthony Luke who is an assistant professor of orthopedics and director of primary care sports medicine at UC San Francisco. You will also receive a better cardiovascular workout and benefit if you use weights.
Disadvantages
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The negative aspect of using weights is that it can put a lot of force on muscles and joints, and if you do have underlying conditions, such as arthritis, this can do further damage to your joints. If your workout is resulting in pain and aching in your joints, stop using the weights or switch up the way you are moving to better adapt to the weights.
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Existing Conditions
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Issues such as ankle sprains, shin splints and tendonitis can be worsened when using ankle weights, according to Train2move.com, and the potential for injuring yourself becomes greater. The weights create higher stress on the ankle joints and knees.
Your Status
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When you use weights you are increasing the load on your joints, which Kent Adams, director of the exercise physiology lab at Cal State Monterey Bay, says causes undue stress that you will feel in your knees, hips and ankles. You will especially feel the impact if you are overweight or fragile in nature.
Suggestions
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Adams suggests climbing hills to increase your cardio-intensity workout instead of wearing weights.
Things to Avoid
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Don't use these weights every time you exercise, recommends Dr. Luke, and don't use them when you are bicycling because they will get in the way.
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