People are always looking for new ways to push their workout to the next level. Everybody wants to go faster, jump higher or run farther, but some techniques are better than others when it comes to improving your performance. While ankle weights can be beneficial during some workouts, they can do more harm than good if you wear them during long runs. Below, we’ll discuss some of the risks associated with wearing ankle weights during a run.
Improper muscle development – Proponents of ankle weights argue that they encourage muscle development in your legs and feet. While this may be true, overdeveloping some muscles while neglecting others can put you at risk for an injury. Because ankle weights make you to exert more force lifting your foot, you’ll be strengthening your quad muscles, but your hamstrings in the back of your leg will not be getting such an intense workout. Over time, your quad can become disproportionately stronger than your hamstrings, leaving you susceptible to injury.
Imbalance – Similar to when you step off a moving sidewalk in an airport, once you are subjected to a change in your walking pattern you can become imbalanced. If you wear ankle weight during a run, your body will begin to compensate for the extra weight. Once you remove the weights, there will be a natural adjustment period that can put you in danger. If you’re walking up or down stairs, you might step farther than intended because your brain is still compensating for the weight you just removed. You could hurt yourself with just one misstep.
Lower-body injuries – As we noted above, ankle weights force an individual to exert more effort in order to move their legs. The extra weight puts additional stress on your knees, joints and ligaments, which can lead to tears or tendonitis, especially if you have an improper running form. If you ignore a small problem caused by ankle weights, it could lead to an even bigger problem down the road.
Other areas affected – You might think ankle weights only target the muscles in your legs, but they also force you to use your back muscles. With each step you take, your body acts as a natural “stress absorber”. By wearing ankle weights, you force your back muscles to absorb more stress. This can lead to chronic pain in your lower back region.
What you should do instead
There are several ways improve your performance without harming your body. One way to challenge your muscle groups is by running on hilly terrain. We’ve cautioned against running on uneven ground, but it you can find a paved trail that takes you up and down some hills, you’ll soon notice a positive change in your muscle development and endurance.
If you’re dead set on using ankle weights, use them during other activities instead of on a run. Ankle weights are best used in resistance training, and you can consult with a personal trainer or a foot specialist on which exercises you can safely use the weights. Another popular spot to use ankle weights is in your local pool. The natural resistance of the water will help offset some of the strain put on your joints and back.
Related source: Fitness Republic