Ankle weights have become a viral sensation on TikTok, with countless users showcasing them during walks and workouts to intensify exercise routines. While these weights can be an effective tool when used properly, experts caution against the growing trend of wearing them throughout the day.
Adam Clark, a fitness expert from Rugbystuff.com, explains, “When used correctly, ankle weights add valuable resistance to targeted exercises.” However, he warns that wearing them continuously for everyday activities is far from a beneficial wellness hack. “Constant strain from wearing these weights during normal movement isn’t what your joints are designed to handle and can lead to overuse injuries.”
Extended use of ankle weights can place extra pressure on joints, disrupt natural gait and posture, and increase risks of tendon damage and muscle strains. Recovery times after workouts may also be prolonged due to the added stress.
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For those interested in incorporating ankle weights into their fitness regime, experts advise reserving them for specific strength training sessions with gradual weight increases to minimize joint strain. Clark recommends considering weighted vests as a safer alternative since they distribute weight more evenly and are less likely to affect posture or stride.
Physiotherapist Terry Downey, affiliated with the Spaulding Rehabilitation Network, echoes these concerns. He warns that ankle weights may cause muscle imbalances by forcing reliance on certain muscle groups like the quadriceps over the hamstrings. Terry also highlights risks of tendon and ligament injuries around the knees, hips, and back caused by excessive force on the ankle joints. He strongly suggests consulting a healthcare professional before starting to use wearable weights, especially for individuals with existing joint, back, or balance issues.
The trend extends to wrist weights as well, often used during cardio or walking workouts. While they can provide benefits for some, such as those managing arthritis or recovering from stroke, improper use may lead to joint and tendon problems in the wrists, elbows, shoulders, and neck by disrupting natural arm movements.
In summary, while ankle and wrist weights can enhance certain exercises when used wisely, caution and professional guidance are essential to avoid injury and maintain joint health. Wearable weights should never be worn continuously throughout the day but integrated thoughtfully into targeted workouts.