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Originally posted by jaded
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http://answers.yahoo.com/question/in...2172606AAdOOVA
DO NOT run with ankle weights or anything weighted apparatus strapped to your ankles. 1st of all it will change your stride pattern put added stress on shin/ankles/achilles and especially your knees. You pound these areas enough in normal running it's gonna be bad enough when you get older why would you add more stress and pounding to the mix? If you want to gain power and speed, you do weights, hill running for power, overspeed & downhill running for speed, if you want to use ankle weights for anything it would be to do leg extensions sitting on a bench with ankle weights on and extend/straighten your leg in front of you pulling your toe towards the ceiling
Source(s):
ex olympian hurdler, high school track & field coach
Source(s):
ex olympian hurdler, high school track & field coach
So by running with ankle weights on, people are combining strength training with endurance training. While on the surface this might sound like an efficient use of exercise time, it is in fact risky and often counterproductive, as it limits the range of both the aerobic and muscular components.
Dr. Mirkin notes that running with ankle weights strengthens the quadriceps muscles because of the increased contractile force required to bring the lower leg forward during the swing phase of the gait cycle. Without an accompanying increase in hamstring strength, however, this might result in an imbalance between the muscles in the front of the leg and those behind it, leaving runners more prone to injury.
As stated on Health Guidance, the difficulties posed by running with ankle weights extend beyond the mere increase in exertion, real and perceived. People who have been running for a while have bodies that have grown accustomed to absorbing a given amount of shock in certain areas--in particular, the intervertebral discs of the spine. As a result, herniated discs might occur secondary to running with ankle weights. The most common injuries to those who use this strategy are strains and tears of hip, thigh and ankle ligaments.
Dr. Mirkin notes that running with ankle weights strengthens the quadriceps muscles because of the increased contractile force required to bring the lower leg forward during the swing phase of the gait cycle. Without an accompanying increase in hamstring strength, however, this might result in an imbalance between the muscles in the front of the leg and those behind it, leaving runners more prone to injury.
As stated on Health Guidance, the difficulties posed by running with ankle weights extend beyond the mere increase in exertion, real and perceived. People who have been running for a while have bodies that have grown accustomed to absorbing a given amount of shock in certain areas--in particular, the intervertebral discs of the spine. As a result, herniated discs might occur secondary to running with ankle weights. The most common injuries to those who use this strategy are strains and tears of hip, thigh and ankle ligaments.
Warning
Using ankle weights while running places additional stress on muscles, bones, and hip, knee and ankle joints. They can cause tendinitis and affect your stride, which increases your risk for injuries such as ankle sprains, tendon tears and back problems.
Doctors recommend discontinuing the use of ankle weights if they cause aching or pain. They also recommend that anyone with preexisting joint injuries avoid using ankle weights.
Considerations
Even if running with ankle weights does not cause any physical damage, the weights might force changes in running stride due to the extra weight.
Before attempting to use ankle weights, spend at least a few months performing plyometric exercises without weights. Your body weight is enough resistance for those individuals who are not already performing the exercises on a regular basis.
Ankle weights are commonly used for water aerobics, which are considered a low-impact activity.
Using ankle weights while running places additional stress on muscles, bones, and hip, knee and ankle joints. They can cause tendinitis and affect your stride, which increases your risk for injuries such as ankle sprains, tendon tears and back problems.
Doctors recommend discontinuing the use of ankle weights if they cause aching or pain. They also recommend that anyone with preexisting joint injuries avoid using ankle weights.
Considerations
Even if running with ankle weights does not cause any physical damage, the weights might force changes in running stride due to the extra weight.
Before attempting to use ankle weights, spend at least a few months performing plyometric exercises without weights. Your body weight is enough resistance for those individuals who are not already performing the exercises on a regular basis.
Ankle weights are commonly used for water aerobics, which are considered a low-impact activity.
5. Don't try to carry out your regular running workouts while wearing ankle weights. If you do, you may increase your risk of injury. However, it IS okay to run up hills while wearing a weight vest. Bear in mind, though, that you should first train extensively on hills without the vest, then utilise just 2 per cent of body weight in the vest, and gradually work your way up to 10 per cent.
However, it's important to also recognize that using ankle weights and other items to increase the resistance that you normally experience will tend to put additional strain and stress on your bones, joints and muscles. This can lead to injury and more long-term damage if you don't use these items properly.
The Dangers of Exercising with Ankle Weights
The additional effort that goes into exercising with ankle weights can actually make you weaker and more prone to injury. Ankle weights cause added stress to joints, especially the knees. Torn ligaments and pulled muscles in the calves, thighs, and ankles can also be caused by exercising with ankle weights. According to the Mayo Clinic, walking with ankle weights changes how a person normally walks. This destabilizes balance and increases the risk of tripping and falling. People with preexisting orthopedic problems should definitely avoid using ankle weights.
An easy rule of thumb to follow is that ankle weights and aerobic exercises do not mix. Although ankle weights seem perfect for running and walking exercises, many health experts agree that walking with ankle weights is a risky activity.
The additional effort that goes into exercising with ankle weights can actually make you weaker and more prone to injury. Ankle weights cause added stress to joints, especially the knees. Torn ligaments and pulled muscles in the calves, thighs, and ankles can also be caused by exercising with ankle weights. According to the Mayo Clinic, walking with ankle weights changes how a person normally walks. This destabilizes balance and increases the risk of tripping and falling. People with preexisting orthopedic problems should definitely avoid using ankle weights.
An easy rule of thumb to follow is that ankle weights and aerobic exercises do not mix. Although ankle weights seem perfect for running and walking exercises, many health experts agree that walking with ankle weights is a risky activity.
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