Ankle Weights: How to Put Them On, Benefits, and Safety Tips

How Do You Put Ankle Weights On?

Putting on ankle weights involves selecting the correct weight, positioning them securely above the ankle bone, and fastening them snugly to ensure stability and prevent movement during exercise, which is crucial for both effectiveness and injury prevention.

Understanding Ankle Weights

Ankle weights are wearable resistance tools designed to add external load to the lower limbs, primarily used to increase the challenge of various exercises, enhance strength, or aid in rehabilitation. They typically consist of a fabric cuff filled with sand, iron pellets, or removable weight bars, secured around the ankle with straps, buckles, or Velcro. Understanding their basic design is the first step to proper application.

Step-by-Step Guide to Donning Ankle Weights

Proper application of ankle weights is paramount for both safety and efficacy. Follow these steps to ensure a secure and comfortable fit:

• Preparation:
  • Select the Right Weight: Always start with a light weight (e.g., 1-2 lbs per ankle) if you are new to ankle weights or a particular exercise. Heavier weights can significantly alter biomechanics and increase injury risk.
  • Inspect the Weights: Before use, check the weights for any damage, loose stitching, or worn straps that could compromise their security during your workout.
• Positioning:
  • Identify Your Ankle: The ideal placement is just above the ankle bone (malleolus), around the lower part of the shin/calf. This position allows for a secure fit without restricting ankle joint movement or placing direct pressure on the delicate ankle bones.
  • Wrap Around: Open the ankle weight and wrap it around your lower leg, ensuring the weighted portion is evenly distributed around the circumference of your leg.
• Securing:
  • Fasten the Straps: Most ankle weights use Velcro straps. Pull the strap through its loop (if applicable) and press it firmly against the corresponding Velcro surface. Ensure the strap is taut but not uncomfortably tight, as this can impede circulation.
  • Check for Evenness: If your ankle weights have multiple adjustable straps, ensure each strap is fastened with similar tension to distribute pressure evenly.
• Checking Fit:
  • Test Mobility: Once secured, perform a few gentle movements like walking in place, leg lifts, or ankle rotations. The weights should remain in place without sliding down towards your foot or shifting excessively.
  • Assess Comfort: The weights should feel snug and secure, but not restrictive or painful. There should be no pinching, rubbing, or excessive pressure points. If you feel any discomfort, readjust the straps or consider a different size/style of weight.

Proper Fit: The Key to Safety and Effectiveness

An improper fit can negate the benefits of ankle weights and significantly increase the risk of injury.

• Snug, Not Constricting: The weight should be tight enough to stay in place during movement but not so tight that it restricts blood flow or causes numbness/tingling in your foot.
• Even Distribution: The weight should be evenly distributed around your ankle. If the weight bunches up or sags to one side, it can alter your gait or exercise form, leading to compensatory movements and potential strain.
• No Slippage: Any significant slippage during exercise indicates an improper fit. Slipping weights can cause skin irritation, throw off your balance, or even lead to falls.

When and Why to Use Ankle Weights

Ankle weights can be a valuable tool when used judiciously and with specific goals in mind:

• Rehabilitation: Under the guidance of a physical therapist, ankle weights are often used to gradually strengthen muscles around the knee, hip, and ankle following injury or surgery.
• Strength Training: They can add resistance to bodyweight exercises such as leg raises, hip abduction/adduction, glute kickbacks, and hamstring curls, enhancing muscle hypertrophy and strength.
• Walking/Cardio (with caveats): While some use them for walking, this is generally discouraged for extended periods or high-impact activities. Light ankle weights (1-2 lbs) might be used for short, controlled walks for specific rehabilitation purposes, but heavier weights can negatively alter gait mechanics, increase joint stress, and strain tendons/ligaments.
• Sport-Specific Training (caution): Athletes sometimes use light ankle weights for specific drills to increase strength in certain movement patterns, but this requires expert supervision due to the risk of altering natural movement mechanics and increasing injury risk.

Important Considerations and Safety Precautions

While beneficial, ankle weights are not suitable for all exercises or individuals. Adhering to safety guidelines is crucial.

• Start Light: Always begin with the lightest weight and gradually increase the load as your strength improves. Overloading too soon is a common cause of injury.
• Gradual Progression: Increase weight, repetitions, or sets incrementally. Do not jump to heavy weights or high-volume workouts immediately.
• Avoid High-Impact or Dynamic Movements: Do not use ankle weights for activities like jumping, running, plyometrics, or fast, ballistic movements. The added momentum can place excessive stress on joints (knees, hips, ankles), ligaments, and tendons, leading to sprains, strains, or even fractures.
• Listen to Your Body: Any sharp pain, discomfort, or instability is a sign to stop immediately. Re-evaluate your form, the weight used, or consult a professional.
• Consult a Professional: If you have pre-existing joint issues, injuries, or are new to exercise, consult with a doctor, physical therapist, or certified personal trainer before incorporating ankle weights into your routine. They can provide personalized guidance and ensure proper exercise selection.
• Maintenance: Keep your ankle weights clean and dry. Store them properly to prevent damage to the material or filling, which could affect their balance and safety.

Conclusion

Properly putting on ankle weights is more than just strapping them to your leg; it involves understanding fit, selecting appropriate weight, and being aware of the biomechanical implications. When used correctly and strategically, ankle weights can be an effective tool for enhancing strength and supporting rehabilitation. However, their use demands caution, an understanding of their limitations, and a commitment to safe exercise practices to prevent injury and maximize benefits.