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Old 11-17-20, 09:49 PM  
bfit
 
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Are ankle weights safe?

Are ankle weights safe? I seem to remember in the old days when "aerobics" was first starting that they were popular and then it was decided that they caused knee problems and were not recommended. I did the old Karen Voight Great Weighted Workout today, but the lower body floor work isn't very hard unless you use ankle weights. I already have a foot injury, and I don't want to wreck my knees too. Any thoughts?
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Old 11-17-20, 10:07 PM  
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I have always been concerned that I could risk injury in wearing them while walking or any cardio activities. So I have elected to never wear them for cardio.

I have used mine for years while doing standing and floorwork with no problem. I never heavy up with ankle weights out of my own concern for joints.
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Old 11-17-20, 10:14 PM  
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I read no ankle weights for walking/running as it changes your gait. If you're trying to engage your glutes then moving the ankle weight to your thighs (thigh weights? ) or putting a dumbbell behind your knee is more effective. I purchased ankle weights recently and will only use them for toning exercises (standing/floorwork).
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Old 11-18-20, 08:21 AM  
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As others have said, they seem to be fine for certain kinds of controlled movements, but you need to be deliberate/careful in deciding which ones are okay for you.

I was just reading Peak Performance Fitness last night, and she uses the kind where you can add or remove weight.
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Old 11-18-20, 09:46 AM  
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Anna mine are like that.
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Old 11-18-20, 11:34 AM  
frogribbit
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Quote:
Originally Posted by BunnyHop View Post
As others have said, they seem to be fine for certain kinds of controlled movements, but you need to be deliberate/careful in deciding which ones are okay for you.

I was just reading Peak Performance Fitness last night, and she uses the kind where you can add or remove weight.
I was just reading this too Timely thread!
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Old 11-18-20, 12:29 PM  
bzar
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Quote:
Originally Posted by bfit View Post
Are ankle weights safe? I seem to remember in the old days when "aerobics" was first starting that they were popular and then it was decided that they caused knee problems and were not recommended. I did the old Karen Voight Great Weighted Workout today, but the lower body floor work isn't very hard unless you use ankle weights. I already have a foot injury, and I don't want to wreck my knees too. Any thoughts?
if you feel pain, you can try a few workarounds:
1) go without, but really contract the targeted muscle
2) use a lighter ankle weight as people suggested, and build up as you gain strength
3) if it's possible to move the weight higher up to your thigh, that would be less stress on the knee or ankle but still target the intended muscle - your thighs/hips. they sell thigh weights that are large enough and secure enough to go around your thigh.
4) use a dumbbell on your thigh

if you're in the prone or table position, of course it would be hard to try some of the above suggestions like #4.
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Old 11-18-20, 12:34 PM  
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For some moves couldn't you use a resistance loop instead?
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Old 11-18-20, 04:44 PM  
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Originally Posted by Vantreesta View Post
For some moves couldn't you use a resistance loop instead?
Jeannine and Vantreesta bring up good points...

There are some standing moves that resistance loops actually work your muscles better ( imho) than ankle weights.

There are some floor moves that using a pilates circle or pilates ball or a weighted bar makes things more interesting, too.
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