A fitness expert has warned about a “high risk” TikTok trend involving ankle weights that could harm your joints. Recently, ankle weights have become popular on social media, with many users sharing videos of themselves wearing them during walks and workouts.
Ankle weights are worn around the ankles to add resistance and make exercises harder. However, Adam Clark from Rugbystuff.com cautions that this trend can be dangerous if used improperly. He said, “When used correctly, ankle weights are a great way to add resistance to exercises.” But he added, “Wearing them constantly puts strain on your joints, which they are not designed to handle. Jumping into this trend too quickly can lead to overuse injuries.”
Using ankle weights for long periods can put extra pressure on your joints. This may change how you walk and stand, increasing the risk of tendon damage, muscle strains, and slower recovery after exercise.
Clark advises people who want to use ankle weights to limit their use to specific strength training sessions only. He recommends increasing the weight gradually to reduce strain on joints. He also suggests that if you worry about stress on your hips, knees, and back, you should try a weighted vest instead. This is less likely to affect your walking or posture.
Physiotherapist Terry Downey from the Harvard-affiliated Spaulding Rehabilitation Network also warns that wearing ankle weights during walks can disrupt your natural gait. It can cause you to rely more on your quadriceps muscles rather than your hamstrings, which may create muscle imbalances. Terry told Harvard Health that this practice might put extra force on your ankle joints, raising the chance of injuries to tendons or ligaments around the knees, hips, and back.
For people thinking about using wearable weights, especially those with joint, back, or balance problems, Terry recommends consulting a healthcare provider first.
Wrist weights, often seen in online fitness videos, are designed to wrap around the wrists. They are commonly used during cardio exercises or walking. But they can create imbalance during arm swings, leading to injuries in the wrists, elbows, shoulders, and neck.
Despite the risks, wrist weights can be helpful for targeted exercises. They are especially useful for people who have trouble holding dumbbells due to arthritis or weakness caused by a stroke.
In summary, while ankle and wrist weights can improve workouts if used correctly, experts warn that improper or excessive use may cause joint and muscle injuries. Users should proceed with caution and seek professional advice if they have any health concerns.
