For certain individuals who wish to reap the maximum benefits from a walking or running session, he or she may seek supplemental equipment, such as ankle weights, to add some "oomph" to the workout. Indeed, ankle weights are commonly used for resistance and endurance training, or simply adding a heavier load to the targeted limbs for a higher energy output. However, are using ankle weights as a part of a training regimen safe?
There are experts with differing opinions on why ankle weights are or are not appropriate when running, walking, and exercising. The proponents of ankle weights believe that the weights can help with a more effective workout session, including:
Those opposed, on the other hand, believe that using ankle weights pose several health risks, including:
Perhaps the largest risks of ankle weights are for individuals who are more physically frail than normal people, the obese, or those who have preexisting, orthopedic hindrances and conditions. Also, individuals who suffer from joint pain and/or have any bone or muscle health conditions should stay away from ankle weights.
Before implementing any exercise training regimens involving ankle weights, you should consult a physical therapist or a doctor for the correct way of utilizing the weights. Be sure to also warm up thoroughly before running or exercising with ankle weights. Stop all exercises immediately if any pain takes place, and observe the level of pain in the next few days. If the pain worsens, be sure to bring it to the attention of a medical provider, and modify future regimens with ankle weights as necessary.
Some suggestions that may give the same workout results as that of ankle weights have been recommended to prevent the possible damages of using ankle weights.
Similar to the idea of ankle weights, weighted clothing are aimed to increase energy output in an exercising session. Some of these weighted clothing may be used for therapeutic purposes in physical therapy sessions. Be sure to follow all directions carefully and consult a physical therapist or doctor on how to properly use the weighted clothing to prevent possible future injuries.
Some examples of other weighted clothing include: