Ankle/Vest weight

AFI82 · 08-01-2008, 01:23 PM

I picked up a pair of 10lb ankle weights this past weekend. I'm planning on using them on things like pullups, leg raises, and box jumps.

We're planning on doing some hiking next week and I was thinking about wearing the ankle weights. Would I be better off just putting on a backpack with 20 lbs in it?

I've heard many a time before how ankle weights can be bad for you, but I can't quite understand all of the reasoning. Your joints are already taking the hit of your own bodyweight. Adding 20lbs on top of 220 isn't a big difference. And before I lost 20 lbs, I was weighing in at 240 anyway.

What are the situations where ankle weights are an absolute no? Could a weight vest be used in place of it? Should I take my ankle weights back, add a little bit more money, and pick up a vest instead? It was 20 bucks for 2 of the 10lb ankle weights.

Aoife · 08-01-2008, 01:25 PM

I only ever hear bad things from orthos and the like about ankle/wrist weights. They're supposed to be really bad for the joints and whatnot. (esp for walking. prolly would be ok for extra weights for pullups.) or something like that. I just know I always see/hear NO.

gobbla · 08-01-2008, 01:36 PM

You might be adding 20lbs of weight but you're adding 200lbs of pressure to your hips\hip flexors.

Example:
Stand up and raise your knee as high as you can and hold it for a little bit. It's not particularly difficult, blah blah blah.

Now raise your leg in front of you with your leg strait (like the end of a kick). It gets really hard really quick yes?

Tack on an extra 10lbs and you might not even be able to do it, but it'll be OK to walk for several hours?

I'd go with the backpack. It'll be extra pressure, but it'll be distributed much closer to the body so that it's easier to handle\less strain on any particular joint. Ankle\wrist weights are fine, but the resistance is so far away from the joint that's being forced to deal with it that you have to be very aware of what you're doing and how long you're doing it for.

AFI82 · 08-01-2008, 03:13 PM

I understand the physics of your scenario. Yes, initially, 10lbs would probably be too much for me to try leg raises with. But like any other exercise, you try to add resistance over time. So I could add 2 lb to each ankle at the start. After a while your hips can handle the weight.

I can see the point your making about walking with the ankle weights on. That is a lot of added resistance to the hip flexors. I hadn't thought of that. But then why have I always heard that ankle weights are bad for your knees? I guess cause it makes your footstrike pressure increase. But a weight vest would do the same, right?

kmfisher · 08-01-2008, 03:24 PM

When you gain 4 lbs, 4 lbs does not go straight to your ankles. A real weight vest (not backpack) puts the weight up close around your torso where it is more natural to gain weight and allow for your body to handle it.

gobbla · 08-01-2008, 04:43 PM

A leg raise itself wouldn't be a problem, it was just an example of the leverage and where the ankle weight can get you. Play with what you have. I still wouldn't use them in endurance application just because of that distance multiplier. Even though it's 2lbs on your ankles that's still a butt ton of extra strain on your hip. It's just begging for an injury IMO. Think of them as more of a dumbbell.

The knee problem is just one of those things. It's adding strain to everything from your ankle to your hip, your knee gets caught in the middle of it. Maybe it's a movement pattern\fatigue\knee more prone to obvious injury type thing?

The vest will be a more obvious knee strain as they'll be absorbing extra force (in a more obvious way than the ankle weights). However, if you're not going out of your way to bounce up and down and jump and whatnot for hours and hours and hours it probably wouldn't be a problem. You're in shape and it's not a lot of weight. 100lbs...might be more of an issue.

AFI82 · 08-01-2008, 05:19 PM

Ha, that was one of the options. Getting an X-vest or something that has 75lbs worth of weight on it. I like the idea of being able to train with something like that (of course I'd have to start out lower) on a daily basis.

I guess I just compare it to stuff like the farmers walk. It's external loading, just not holding it in your hands. I'm sure there are strongmen out there that have major joint issues due to years of distance carries with heavy objects. But at some point it does make the joint stronger. Or are they just working through the pain brought on by it?

gobbla · 08-02-2008, 12:52 AM

Strongmen = Both. Their joints can handle a lot more strain but it's probably a long walk to that first pee of the day.

As long as you're not a knucklehead and just "go for it right out of the gate" you should be OK. Even if you do go for it with a heavier load but maintain control over it and monitor the volume you should be OK. Pretty much like any form of new exercise\loading pattern.

AFI82 · 08-05-2008, 12:29 PM

We went for our hike last night. Was about 2.25 miles total with some steep inclines (steep to me anyway as I was always just a level road runner). Instead of wearing the ankle weights, I loaded 20lbs in a backpack and strapped that on. I liked it pretty good and was not sore this morning. So I'm gonna stick with that for now.

I think I'm gonna ask the wife to get me one of the v-max 60lb plated loaded vests for my birthday. I think it would be more comfortable than the backpack, and much cheaper than the 75lb one that comes with weights.

Anyone that currently owns a weight vest care to comment on the pros/cons of different brands or styles?

AFI82 · 08-08-2008, 12:44 PM

While we were out hiking the other day, we passed a guy that was wearing a weighted vest. He was kind enough to stop and talk to me about it for a minute.

He had one of the 40lb Xvests. He didn't think the plate loaded one was a good idea, as the plates are much wider than the cylindrical weights on the xvest. This was something that I hadn't thought of. It would probably seem pretty rigid having those plates strapped on to you.

He also mentioned that he wouldn't ever feel the need to go over 40 lbs. I'm not sure what to think of this though. He seemed smaller than me, I'd guess him to be around 170lbs or so, maybe 5'8. So 40lbs is almost 25% of his bodyweight. I'd need 55 lbs to reach 25% of my bodyweight.

At the moment, I'm leaning towards the 75lb v-max long vest. It seems like the better deal price wise compared to the xvest (though it's still $270

). I'll be using it primarily for hiking/walking and some BW exercises. So I don't think I would need to get the short vest, which appears to be more geared towards fast-paced activites where you need a full ROM.