Fitness Instructor Sounds Alarm: Are Ankle Weights Harming Your Walks?
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Ankle weights, a seemingly innocuous fitness accessory, are under scrutiny as a group fitness instructor, Brightyn Sletten, raises concerns about their potential dangers, especially when used during walks. sletten shared a warning this week in a TikTok video, highlighting the risks associated with prolonged use of ankle weights. The video addresses the increasing popularity of using ankle weights, even though they could cause more harm than good.
Sletten’s message focuses on the damage that can occur when wearing ankle weights during activities like walking, a trend that has gained traction on platforms like TikTok. While these weights, frequently enough secured with Velcro straps, are readily available from various brands, including those on TikTok Shop, Sletten emphasizes the potential risks involved in using them for extended periods.
“Just a PSA to everybody that has been wearing ankle weights on your walks,it can be really damaging for your tendons and ligaments,” Brightyn Sletten warned in her TikTok video. she further elaborated, “You’re not supposed to wear them for long periods of time, or on walks, some people are still gonna do it, but I just wanted to put it out there.”
The concerns raised by Sletten are echoed by health experts. According to Harvard Health,using ankle weights while walking or engaging in aerobics can “pull on the ankle joint.” This added stress can lead to injuries affecting not only the ankles but also the knees, hips, and back.
One common injury associated with overuse or improper use of ankle weights is tendonitis, an inflammation of the tendon that results in pain and swelling. While Harvard Health notes that ankle weights can be suitable for exercises like leg lifts, it’s crucial to understand the potential risks associated with prolonged use during weight-bearing activities.
Sletten offers alternative strategies for those seeking to add resistance to their workouts. Instead of ankle weights, she suggests strapping the weights around the wrists or holding them in the hands. Another recommendation is using a weighted vest,which distributes the weight more evenly across the body.
“That’s gonna be better for you,so you don’t get tendonitis and ligament damage,” she explained. “I know we all wont our hot girl walks, and love our Bala Bangles and all that, but just don’t injure yourself.”
The comments section of Sletten’s TikTok post reveals that many individuals have experienced negative effects from using ankle weights. one user claimed, “I have permanent nerve damage in my foot from them!!!” another shared, “I have been wearing them on my hour walk every day and wondering why my Achilles has been hurting.” A third user added, “I definitely messed up one of my knees from this.”
However, some users have found success with alternative methods. One commenter wrote, “Yess!!! Weighted vest was such a game changer for me!! And some 2lb hand weights. arms have never been more sculpted!”
Safer Alternatives to Ankle Weights
- Wrist Weights: Provide added resistance without stressing the ankle joint.
- hand Weights: Allow for targeted arm workouts during walks.
- Weighted vest: Distributes weight evenly across the torso, reducing strain on joints.
The Ankle Weight Dilemma: Are They Sabotaging Your Fitness Goals?
Did you know that a seemingly harmless fitness accessory could be silently harming your joints? Ankle weights, once a staple in many workout routines, are now under intense scrutiny.Let’s delve into the controversy with Dr. Anya Sharma, a leading sports physiologist and exercise rehabilitation specialist.
World-Today-News: Dr. sharma, recent studies and anecdotal evidence highlight the potential dangers of ankle weights, particularly during activities like walking. What are the key biomechanical reasons behind these concerns?
Dr. Sharma: The concern surrounding ankle weights, especially during prolonged weight-bearing activities such as walking, stems from the biomechanics of the lower limb. The ankle joint, while remarkably resilient, is a relatively small joint that’s not designed to bear significant additional weight continuously.Adding ankle weights substantially increases the load on the ankle joint, tendons, and ligaments. This prolonged, repetitive stress surpasses the joint’s natural capacity, leading to overuse injuries.Think of it like consistently overloading any machine—eventually, something will break down.
World-Today-News: Can you elaborate on the specific types of injuries associated with improper ankle weight usage?
Dr. Sharma: The most common injuries linked to excessive or improper use of ankle weights include tendonitis, particularly impacting the Achilles tendon, and ankle sprains or strains. These problems arise directly from the increased stress on the tendons and ligaments surrounding the ankle joint. But it doesn’t stop there.The added weight and altered gait can also propagate stress upwards,affecting the knees,hips,and even the lower back. Problems like patellofemoral pain syndrome (runner’s knee), hip bursitis, and lower back pain are not uncommon consequences of improper ankle weight use.
World-Today-News: Many fitness enthusiasts look to ankle weights for added resistance during thier walks. What are some safer, more effective alternatives for achieving similar workout benefits?
Dr. Sharma: When aiming to increase resistance in your workouts, particularly during walking, consider these superior alternatives to ankle weights:
wrist Weights: These offer added resistance without stressing the ankle joint, engaging the upper body rather.
Hand Weights: Allow for controlled resistance training focused on the arms while improving cardiovascular fitness. Light hand weights can be easily added to walking routines.
Weighted Vest: This distributes weight evenly across the body’s core,minimizing stress on any single joint. this approach allows for full-body conditioning without the isolated stress of ankle weights.
These alternatives allow for a far more balanced and biomechanically sound approach to increasing the intensity of your workout.
World-today-News: Beyond the physical risks, are there any other potential drawbacks associated with the use of ankle weights?
Dr. Sharma: yes, the reliance on ankle weights can negatively impact proper exercise form and technique. Individuals may compensate for the added weight by altering their gait or posture, potentially leading to compensatory movements and reduced efficacy of the exercise routine. This bad form can negate the intended benefits and further increase the risk of injury. The focus should always be on maintaining good form and utilizing proper exercise techniques.Adding additional resistance is secondary to preserving correct form.
World-Today-News: What are some practical steps individuals can take to incorporate resistance safely and effectively into their fitness routines?
Dr. Sharma:
- Prioritize Proper Form: master the correct technique for any exercise before* adding resistance.
- Gradual Progression: Incrementally increase weight to allow your body to adapt progressively.Never jump to heavy weights right away.
- Listen to Your Body: Pay attention to any aches or pains.Rest or adjust your routine if needed.
- Consult a Professional: A certified personal trainer or physical therapist can definitely help personalize a safe and effective resistance training program.
World-Today-News: Dr. Sharma, what’s your most critical takeaway for our readers regarding ankle weights?
Dr. Sharma: While ankle weights may appear a swift fix for boosting workout intensity, the potential risks of injury significantly outweigh the benefits for most individuals, especially with prolonged use. Opt for safer, more effective alternatives to achieve your fitness goals while protecting your long-term musculoskeletal health. Prioritize proper exercise form, gradual progression, and consider seeking guidance from a fitness professional for a personalized plan.
World-Today-News: thank you, Dr. sharma, for your insightful contribution. We encourage readers to share their experiences and ask any remaining questions in the comments below! Let’s continue this important conversation on social media using #AnkleWeightSafety and #SafeFitnessTips.