Are Ankle Weights Good or Bad?

Ankle weights are attached to the area above the ankle joint, and they provide added weight to leg movements. Normally, they are filled with sand to increase weight. They come in a variety of sizes. These weights can be used for cardiovascular exercises, as well as for strength training.

Even though they are used in strength training exercises, athletes may also use them for muscle building. The weights are tied to the lower shin and the Achilles tendon. As they are extensively used for exercises, people are always worried about their effects.

These weights put added pressure on the different muscles of the legs, like the hamstring muscles, gluteal muscles, and the quadriceps. When these weights are tied around the shin, these muscles have to work harder, as the effect of gravity increases the weight.

They are used in strength training, as they help burn fats, carbohydrates, and sugars, and in the process help to build muscles.

Like every coin has two sides, these weights also have their pros and cons. These weights provide good resistance, therefore, they are used for training, as well as rehabilitation. They are used during calisthenics, leg lifts, and a number of other body-weight exercises.

However, if they are used during aerobics, walking exercise, running, and jogging, etc., they can put extra strain on the joints and cause injury to the ligaments and tendons of the leg. If they are not used properly, they can cause acute and chronic overuse injuries like tendinitis. Such a condition often arises with women, as they have slimmer and more flexible ankles.

The use of these weights may cause muscle and ligament strain, as the muscles in the body have to work harder, to perform the same motions. In some cases, the muscles in the legs may not strengthen sufficiently and strain can lead to torn ligaments in thighs, calves, and ankles.

If the person has any existing physical problem, their use may aggravate the condition. Also, they place unnecessary stress on the ankle joints, hip joints, and knee joints. If there are any past or current injuries, the use of these weights can worsen the pain or cause the injuries to recur.

If the person is overweight, then the use of these weights is not recommended, especially during cardiovascular exercises. As the use of these weights causes the body to work harder, and the body derives a lot of energy through carbohydrates. To provide this energy carbohydrates are used more, as compared to fats, and there is no weight loss.

These weights are good, if they are used for strength training. However, the exercises should not put additional strain on the different joints in the leg. Also, while using these weights, it is important to be on a cushioned surface, as it'll lessen the stress on the joints.

Though one can use these weights under certain circumstances, their use might not prove beneficial in some cases. Therefore it is better to use ankle weights under medical supervision or under the supervision of a physical trainer. Also, if any pain is experienced while using these weights, its use should be stopped immediately, before it causes an injury.

Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.