Are Ankle Weights Bad For Your Joints
You can be running, walking, or trampolining – ankle weights are one of the best pieces of equipment that make your workout more intense. The increased downforce is ideal for muscle hypertrophy, but it comes at a cost. The biggest one: your joint health.
When used inappropriately, ankle weights can put too much stress on your joints, which can strain your muscle fibers, tendons, and ligaments. This problem commonly arises from overloading the strap with too much weight or wearing it for an extended period. However, the severity of the damage depends on your joint strength and stability.
So, what happens to your joints from an improper use of ankle weights? The two considerations to look out for include:
- Wear and Tear
The larger more mass you add to the ankle weights, the more wear and tear on your joints. This can lead to a gradual erosion of cartilage, damage to your bone, and a reduced range of motion. This leads to walking pains and tightness in your joints. However, this only occurs in extreme situations. - Changed Walking Biomechanics
When wearing ankle weights you adjust your walking/ running technique to compensate for the added mass, for example, worse posture. Excessive wear can lead to a temporary change in your natural walking or running biomechanics, even when you don’t have them on. If it’s extreme, you can build pressure in your joints and cause pain.
These issues only arise when you go over the top with wearing ankle weights. For moderate use, you shouldn’t be too worried about the above but it’s always good to bear it in mind for your workout plan.
Which Joints Can Ankle Weights Damage
Your muscles thank you for wearing them. But your joints, not as much. There are three in particular that ankle weights can damage, these are:
- Ankles (hinge synovial joint).
- Knees (hinge synovial joint).
- Hip (ball-and-socket joint).
Yep! Even though ankle weights are designed to strengthen your ankles, in some cases, they do more harm than good, infers Garrick Lim. Think of it as going on a hike. While each step strengthens your legs, it also goes through slow wear and tear. Strapping ankle weights on only exaggerates this process.
Tip: Studies highlight that noticeable damage only occurs when wearing ankle weights that are too heavy for too long. We discuss its benefits for your joints below.
Your ankles are at the highest risk of injury, followed by your knees and then your hips. This is because your ankles absorb the majority of the ground’s impact with each step. Therefore, they build the most amount of internal pressure. As you move up the leg, the impact becomes less and less significant, so the damage is reduced.
To learn more about the potential damage of each joint from ankle weights, check out our table:
| Body Joint | Damage Risk |
|---|---|
| Ankles | Too much weight on your ankles can result in an imbalanced walk/run which puts pressure on your ligaments and tendons. |
| Knees | The more mass on the ankle weight, the more impact between your foot and the ground. With immoderate use, this can speed up wear and tear in your knees. |
| Hips | When ankle weights are too heavy, it compromises how you run and walk. Over a long period, this can cause a range of aches and pains in and around your hips. |
Can Ankle Weights Cause Osteoarthritis
Should you worry what ankle weights do to your joints? The first place our mind goes to when discussing joint health is arthritis, specifically Osteoarthritis. So let’s touch on this.
Osteoarthritis is commonly known as wear and tear arthritis. So, since ankle weights can accelerate wear and tear on your joints it can be said that, yes, overusing ankle weights can trigger Osteoarthritis. But then again, so will swimming, cycling, and standing. It’s better to state ankle weights can quicken Osteoarthritis.
Does this mean everyone who wears ankle weights experiences Osteoarthritis? No.
- Individuals who moderately wear ankle weights won’t quicken the rate Osteoarthritis develops. In fact, one study concludes that ankle weights improve knee joint repositioning for the elderly.
- Only when individuals consistently wear heavy ankle weights, does this make a noticeable difference to the wear and tear of the joints. In this case, it’s far more likely to accelerate Osteoarthritis.
The bottom line? Light ankle weights are ideal for strengthening senior’s joints; but, too heavy can prompt Osteoarthritis.
Do Ankle Weights Stunt Growth
Moving away from the possible aches and pains, how do ankle weights affect your vertical height? Many are concerned they stunt growth, but is there any truth to this…
After puberty (when your joints, bones, and muscle fibers fully develop) ankle weights won’t impact your height. Assuming you use them sensibly. Generic use of ankle weights doesn’t bring enough stress to stunt your growth, in some cases they actually promote healthier joints.
The most imperative factor is what age you wear ankle weights:
- Young teenagers have soft bones, tendons, and ligaments, which are more susceptible to damage. If they overtain (wearing them for long periods, with a high weight), this harms their joints and stunts growth.
- Adults have much stronger joints which are far more resilient to impact. As a result, it’s unlikely for the ankle weight to have an effect on their height.
- Senior’s joints are a little more delicate. Moderate use helps them build back strength in these areas; but, like the youngsters, too heavy and for too long can cause damage.
We mention how ankle weights can make your joints tougher. Some individuals may wonder if this makes you taller? Unfortunately, not. They build muscle and strengthen bones around the joints, but won’t make you start rising!
We’ve seen articles such as “Best Ankle Weight Exercises To Get Taller”, so you may be left confused. To help clarify, the exercises won’t increase growth. Your height is determined genetically. Instead, they’ll stretch you out and improve your posture – helping you to stand taller and get closer to your maximum height.
How To Safely Use Ankle Weights
We get asked, are there any ways around damaged joints when wearing ankle weights? While you can’t entirely stop the friction, there are definitely methods to minimize wear and tear.
- Ankle weights should be no more than 2-5% of your body weight.
- Wear ankle weights on soft surfaces, such as mats, grass, or a track.
- Don’t keep ankle weights on all day!
These 3 tips ensure longevity and joint health when using ankle weights. Here’s how:
| Tip | Description |
|---|---|
| 2-5% Bodyweight | Let’s say you’re 175lb (around 80kg), each ankle weight shouldn’t exceed 8.75b. Any more mass can put too much stress on your joints which leads to internal pains. Doctors recommend alternatives such as weighted vests, if you want to lift heavier. |
| Soft Surfaces | Avoid using them on concrete, wooden floors, or tarmac. Soft surfaces cushion your feet; therefore, your joints absorb less impact, reducing wear and tear damage. |
| Limiting Wear Time | 25-40 minutes per session (depending on the mass) is recommended to give your joints enough time to recover. Furthermore, this should only be practiced 3-4 times per week. |
Ankle weights are only dangerous when they’re abused. By practicing these healthy habits, your tendons and ligaments toughen, which makes your joints more resilient. Only then should you start testing the waters with longer workouts or using a heavier mass.
Can Ankle Weights Strengthen Your Joints
We’ve said ankle weights damage joints. But, they can also strengthen them. Confusing right? The critical factor determining ankle weights’ impact on your joints is how you use them. Overtraining puts your joints at risk; so, what happens when you use them as intended?
Sensible ankle weights are a major advantage to bone health and strengthening muscle fibers. As a result, they can help realign inaccurate joints, and strengthen them to better support day-to-day movements. This benefits seniors most because they can help reduce inflammation and pain.
For young adults, ankle weights are a great tool to enhance joint health. Appropriate use will strengthen their tendons and ligaments. Plus, going back to the study, it agrees with the idea of ankle weights benefiting seniors’ (60-70 years) knee joints.
To get the most from ankle weights it’s all about balance. Moderation is key. As much as they benefit your joints, adding too much weight, training too intense, or wearing them too long only reverses its effect.
Below, we’ve outlined guidelines so you know when you’re overtraining, and doing more harm than good:
- You shouldn’t have to compromise your walking/ running technique when wearing ankle weights. At most, you should be lifting your legs with more power to counteract the added mass. If your legs crash to the floor, you’re over-arching your back, rolling your ankles e.t.c you can damage your joints.
- While it depends on the exercise, you shouldn’t feel over-exhausted after wearing them. A few aches and tightness is okay, but nothing more.
- You shouldn’t feel any tingle sensation or numbness after wearing your ankle weights.
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