Training with ankle weights. Yay or nay?

1up1down! · January 27, 2012, 11:04:16 PM

What's the general consensus on training using ankle weights, or any other kind of weighted clothing for that matter? I can see the benefits for building power in the legs but I've heard it can be quite hard on the joints and ligaments. Any thoughts?

Jinxy · January 27, 2012, 11:22:33 PM

Nay.
Big Nay.
Weighted vests are fine though.

trueblue1234 · January 27, 2012, 11:24:42 PM

Wat if you have fat ankles?

RandyDupree · January 28, 2012, 12:34:48 AM

Quote from: Jinxy on January 27, 2012, 11:22:33 PM
Nay.
Big Nay.Weighted vests are fine though.

why?

Hardy · January 28, 2012, 01:58:43 AM

Ankle weights? Not manly.

ballinaman · January 28, 2012, 06:38:48 AM

Quote from: RandyDupree on January 28, 2012, 12:34:48 AM
Quote from: Jinxy on January 27, 2012, 11:22:33 PM
Nay.
Big Nay.Weighted vests are fine though.

why?

Huge nay.
Distraction on the main ankle joints and ligaments during running and kicking weakens the joints/ligs. Read a clinical trial on it before,will try to dig it up. High level conditioning is moving away from training muscles and toward training movements

1up1down! · January 29, 2012, 11:53:56 AM

Wouldnt mind reading that if you can find it. Cheers. There would be little or no kicking involved as it's hurling training.

under the bar · January 29, 2012, 07:52:23 PM

Anyone trying to decide on whether they need ankle weights should ask their boyfried if their ass looks fat beforehand....

muppet · January 29, 2012, 08:37:12 PM

Quote from: trueblue1234 on January 27, 2012, 11:24:42 PM
Wat if you have fat ankles?

Feck off Harney.

1up1down! · January 29, 2012, 08:49:55 PM

Quote from: under the bar on January 29, 2012, 07:52:23 PM
Anyone trying to decide on whether they need ankle weights should ask their boyfried if their ass looks fat beforehand....

Helpful. If you're that interested you might like to know Im not particularly keen on using them but there's been talk of the coach introducing them to pre season for everyone. So if you aren't going to contribute without being a twat, don't bother.

under the bar · January 29, 2012, 11:19:51 PM

Then your coach obviously knows what he likes!

Jinxy · January 29, 2012, 11:35:50 PM

Quote from: 1up1down! on January 29, 2012, 08:49:55 PM
Quote from: under the bar on January 29, 2012, 07:52:23 PM
Anyone trying to decide on whether they need ankle weights should ask their boyfried if their ass looks fat beforehand....

Helpful. If you're that interested you might like to know Im not particularly keen on using them but there's been talk of the coach introducing them to pre season for everyone. So if you aren't going to contribute without being a t**t, don't bother.

You need a new coach.

muppet · January 30, 2012, 02:09:25 AM

Quote from: Jinxy on January 29, 2012, 11:35:50 PM
Quote from: 1up1down! on January 29, 2012, 08:49:55 PM
Quote from: under the bar on January 29, 2012, 07:52:23 PM
Anyone trying to decide on whether they need ankle weights should ask their boyfried if their ass looks fat beforehand....

Helpful. If you're that interested you might like to know Im not particularly keen on using them but there's been talk of the coach introducing them to pre season for everyone. So if you aren't going to contribute without being a t**t, don't bother.

You need a new coach.

You get what you pay for.

North Longford · January 30, 2012, 10:33:36 AM

QuoteDistraction on the main ankle joints and ligaments during running and kicking weakens the joints/ligs

Would ankle weights not be above the main ligaments in your ankle. To distress the ligaments of your ankle the weights would have to be in your boots or am i missing something?

PAULD123 · January 30, 2012, 11:44:50 AM

Quote from: 1up1down! on January 27, 2012, 11:04:16 PM
What's the general consensus on training using ankle weights, or any other kind of weighted clothing for that matter? I can see the benefits for building power in the legs but I've heard it can be quite hard on the joints and ligaments. Any thoughts?

Generally as long as the force is balanced all round the point of wearing it then there should be no bother. However the problem is that none of us are perfectly aligned and in fact when your foot lands you distribute weight unevenly throughout the leg by introducing a force which is eccentric to the line of action of the leg. The further the eccentric force is from the joint the more effect it will have. So ankle weights shouldn't be a problem for the ankle as they are close to it. They could cause a little instability and make you twist it easier but if the foot lands correctly then it shouldn't be an issue.

The big problem is that those ankle weights are a long way from the knee joint. Eccentricity causes a sideways pull on the knee and therefore a twisting action that is not natural. over time this is likely to cause increased meniscus (cartlige) impact and swelling, pain, tearing, weakening...etc.

I personally overpronate (I'm sure most people have heard of that) and any extra weight in my ankle area causes pain in my knee.

Now weight carried above the waist evenly distributed across the shoulders is a different matter. In this case the body is not rigidly connected to the knee joint. So, even though the weight is further from the knee (or ankle for that matter), the upper body is flexible enough to redistribute the extra weight so that it transfers concentrically (down the exact line) to the leg. Though, in fairness, it will add to the force on the muscles around the waist as they work harder to align the upper body during running.

I hope this view helps