Wearing ankle weights throughout day?!?!?, Shin splints! :(

RebuildingMe7
RebuildingMe7 Posts: 12
in Fitness and Exercise
Hello all!! I have a question and am looking for your feedback...My friend, who is also on a weightloss journey and lifestyle change, recently told me that she is starting to wear ankle weights through out her day. She says she wears them while she is at work but not during any type of exercise routines. They are 2.5lbs weights on each ankle which gives her as she puts it an extra 5lbs of weight she is carrying. What do you think about this???


Also off of that topic...I have picked up my running routine and am beginning to feel shin splints. It hurtssss when I run :( Even when I take rest days when I go back to running it seems to get twiked again...Its like never ending! Does anyone have any ideas as to why? or what I could do to help prevent it?? Thanks so much!!! :)

Replies

  • JenMc14
    JenMc14 Posts: 2,389 Member
    There are stretches you can do to prevent/combat shin splints. I suck at explaining stuff, but Google knows all. ;)

    As for your friend, if she's sitting all day, what's the point? If she's walking, she could actually do damage to her joints. It's generally considered a no-no to walk/run with ankle or wrist weights because it can through your gait off.
  • RebuildingMe7
    RebuildingMe7 Posts: 12
    That's what I said! She is a teacher and walks around a lot... I told her part of the reason to lose weight is because of the unwanted weight on our joints that make them ache. I asked why put more in them?? She says she feels it helps with extra calorie burn....I basically told her she has a lot to Learn but hey it's part of the journey for someone like her who has never really educated herself.
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    Edited to remove comments about ankle weights as they didn't make sense after the OP's follow up

    As far as your shin splints, it's just as likely that your shoes or form are to blame. If you've had your shoes for a while or didn't get properly fitted at a speciality store, you may need to get new shoes. Also make sure you're not trying to take too long of a stride - keep your feet under you more and land mid foot so the impact is absorbed properly.

    If you do stretch, make sure you do dynamic stretches before running and static stretches after running (google for more info). Doing static stretches while "cold" can do more harm than good.
  • lauraleighsm
    lauraleighsm Posts: 167
    When I first started running I would get horrible shin splints and then a miracle happened! I changed my shoes! I bought some Nike's in the $90 range, and never had a problem since. Good shoes! Good shoes! Good shoes! I change mine out about 4-6 months.

    Ankle weights sound like torture, but I admire her determination! -Laura
  • kellster111
    kellster111 Posts: 113 Member
    I suffered with shin splints when i incresaed my running last year, compression sleeves helped as did ice and rest. Try to get seen by a sport therapist who could check to make sure no underlying issue. Also look at your shoes. I got new running shoes after having problems with shins and calves, made a huge difference.
  • frankyk89
    frankyk89 Posts: 173 Member
    When I first started running I would get horrible shin splints and then a miracle happened! I changed my shoes! I bought some Nike's in the $90 range, and never had a problem since. Good shoes! Good shoes! Good shoes! I change mine out about 4-6 months.

    Ankle weights sound like torture, but I admire her determination! -Laura

    ^^THIS!!! I had shin splints when i first started running and i decided to spend the extra money and bought a pair of Brooke's and i have not had shin splints since! It was so worth it....
  • palmerar
    palmerar Posts: 489 Member
    You need to rest your shin splints until the pain goes away before running again. Also, please note with warmer months approaching that wearing flip flops often aggravates your shin splints. You use the same muscles and tendons that are aggravated by shin splints to pick up the sandal when you walk so make sure that if you wear sandals they have a strap on the back or wear a full shoe. Heels/wedges can help stretch the front of your foot and may relieve some shin splint related pain.
  • CrystalDreams
    CrystalDreams Posts: 418 Member
    I was told by a trainer I trust that wearing ankle weights while walking is bad for your overall leg heath.
  • Brownsbacker4evr
    Brownsbacker4evr Posts: 365 Member
    When I was having issues with them. I did very light effort. I also bought myself a shin splint sleeve. It actually helped. Got it from Zensah, best place to go for sports injury gear imo.
  • oudixon
    oudixon Posts: 389 Member
    I am a teacher and I move throughout the day fairly average. Not all the time. However, I was told or read somewhere that as you lose weight, it doesn't hurt to replace some of the weight loss with weights(like ankle weights) since you are used to carrying that weight. I have lost 50 pounds in 100 days or so just by calorie counting mostly. I was wondering what effects the ankle weights would have if i just wore them throughout the day- if anything maybe a few class periods up to the whole day at school. I am just looking for some additional ways to help lose weight- besides the running and stuff after the school day?
  • JenMc14
    JenMc14 Posts: 2,389 Member
    Oudixon, wearing ankle weights while walking can stress your joints. You're not just replacing the weight you lost, you're putting it in a specific area. I'll assume you didn't lose 50 pounds from your ankles only. If you want to add weights, use a weighted vest or backpack with weights/heavy objects. This will distribute the weight more evenly.

    Other ideas to sneak in a bit of exercise during a school day: if you're a HS or MS teacher, body weight exercises like lunges, squats, wall push-ups or calf raises during passing periods could work. Start all your classes with 20 jumping jacks. If you're an elementary teacher, run with the kids at recess. Add active things into your school day.
  • wareje
    wareje Posts: 42
    playing netball 3-4 times a week and running (on a tready) nearly daily i suffer from SHOCKING shin splints.

    Steps I took for a 'cure':
    - new shoes, diff pair for both running and netball
    - icing them after exercise
    - podiatrist, recommended strapping the foot or using an insert ( the later giving me blisters)
    - chiro, he gave me stretches to do daily and made sure my body wasnt out of wack
    - & lastly the physio < we have a winner in my case

    the physio came down and watched me play and it turns out i needed to correct my running technique ( im a toe runner). now everytime i play or run im always thinking about how im landing. Also look into strengthening your Soleus muscle in your calf, that also helped me alot. it was over exerting it self trying to keep me in line and balanced pulling on my shin/tendons and causing damage there.

    im not 100% fixed but ive gone from being crippled for 3 days after every game to mildly sore straight after a game with no pain the following day- and considering how often i play... id say iv had a win :)

    reading Palmeara's post i couldnt help but disagree in my case. No offence intended and everyones different. shoe type would def play a part, im not going to wear a $20 pair of Kmart sneakers in a netball game, they are simply just not made for it; but i was told - by one of the specialists listed above, cant remember which one though :ohwell: - and iv found to be true in my case that high heels are the devil :devil: and flip flops are my friend :bigsmile:

    my super long story short though: shin splints are a case by case senario, alot of trial and error ( 3 years worth in my case) def not an over night fix!

    I hope you get yours sorted! be patient.. I dont like having rest days so i give my shins a break by mixing up my carido with swimming or biking. :flowerforyou:
  • cindybpitts
    cindybpitts Posts: 213 Member
    I did not rest my shin splints. I figured no pain no gain. It was horrible for about 4 weeks!! Not smart to not rest but mine did go away. I have done that two times now and it went away. Sometimes after a cardio session of lots of jumping I feel it a little. I took advil & aleve.
  • oudixon
    oudixon Posts: 389 Member
    Oudixon, wearing ankle weights while walking can stress your joints. You're not just replacing the weight you lost, you're putting it in a specific area. I'll assume you didn't lose 50 pounds from your ankles only. If you want to add weights, use a weighted vest or backpack with weights/heavy objects. This will distribute the weight more evenly.

    Other ideas to sneak in a bit of exercise during a school day: if you're a HS or MS teacher, body weight exercises like lunges, squats, wall push-ups or calf raises during passing periods could work. Start all your classes with 20 jumping jacks. If you're an elementary teacher, run with the kids at recess. Add active things into your school day.

    Thank you dear.

    I was reading some materials last night and the benefits of wearing ankle weights seemed to only help like an extra pound per month compared to some of the negatives. I don't see myself getting them now.

    I was just trying to think of something to do to just add that will make a small difference without any big strains. I was doing pretty good using my elliptical, then a piece snapped and I have to fix it. But end of school year is very busy. So I was just wondering what else is out there that I can do while teaching.
  • casie8
    casie8 Posts: 17
    I've been wearing the same weight ankle weights to work almost everyday for the last few months, I'm a salesperson at a retail store so I walk around a lot. I haven't had any pain of any kind, and honestly I feel like it makes my legs stronger and plus when I don't wear them I feel like I can walk really fast haha, maybe its subconscious, but they make me feel like I'm just helping myself out a little bit more.

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