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Doctor insights on: How To Get Your Cheer Jumps Higher Using Ankle Weights

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Dr. Heidi Fowler
818 Doctors shared insights

Weight Training (Definition)

This is an exercise program focusing on strength training via use of resistance. The weights used can be barbells, dumb bells, track machines with ...Read more


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Does using ankle weights while sprinting to train make you run faster?

Maybe: The weights help to build up and develop the muscles of ankle and calves which could lead to faster running. ...Read more

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Are ankle weights beneficial?

Are ankle weights beneficial?

They can be: I personally do not like ankle weight. I prefer to "closed chain exercises." these involve exercises like partial squats, lunges that promote strength of the entire extremity and promote core and balance training as well. There is nothing wrong with ankle weights but I prefer using the whole body and get more bang for the buck. ...Read more

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Heard ankle weights are risky. Why?

Heard ankle weights are risky. Why?

Wear and Tear: I think adding weight to the lower extremity (which is already bearing the entire body weight) is increasing wear and tear on the joints. Also additional pressure would be applied to the neurovascular structures on the inside of the ankle which could cut off circulation and increase the likelihood of tarsal tunnel syndrome. ...Read more

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Are ankle weights bad for your body?

Are ankle weights bad for your body?

No: As long as you use them properly and do not use too more weight than you can handle. ...Read more

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Does ankle weights can reduce growth?

Does ankle weights can reduce growth?

Normal use=normal: Very interesting question! Ankle weights should not reduce growth under normal use. Any limitation of growth its due to either mechanical injury of the growth plate or hormonal change. Fracture of the growth plate can arrest and limit growth of the involved area. Proper use under the proper amount of time is key. Any strengthening exercises should be done by proper form. ...Read more

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What's good to use other than ankle weights?

What's good to use other than ankle weights?

Ankle weights: Cheaper: can of soup in a plastic grocery bag to do leg lift exercises. Also, roll ankle on a basketball/soccer ball. Write the letters of the alphabet with your toes. Do heel and toe rises on steps, while holding onto railing. ...Read more

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What are the pros and cons of wearing ankle weights?

What are the pros and cons of wearing ankle weights?

Don't walk with them: Ankle weights are only of benefit with certain specific strengthening exercises otherwise they can cause strains & tendinitis if used when walking or running. ...Read more

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Which products sells heavy ankle weights that are small?

See below: You would be best to check at your local sporting goods store. ...Read more

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Does wearing ankle weights the whole day (healthy body) ok?

Does wearing ankle weights the whole day (healthy body) ok?

Sure: Unless it irritates you ankle's skin or tendons by chaffing. Some times it could put undo torque/strain on your knee (s).It could theoretically cause a stress fracture but then again so could gaining weight. ...Read more

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If you where ankle weights what are the negatives and positives of wearing them?

If you where ankle weights what are the negatives and positives of wearing them?

Ur back pain: Depends on how old you are and how heavy and how long your wear the weights. Can contribute to injury and arthritis of ankles, knees and hips. Anything that causes you to move with an abnormal gait can cause or aggravate back pain. The positive is that your feet will feel lighter for a few minutes after you take them off. Not worth it from risk benefit stand point as far as a training aid.. ...Read more

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Can ankle weights increase height?

Can ankle weights increase height?

No: Using ankle weights does not change a person's height. If a person is short, and is still a child, she can discuss the issue with her doctor at her annual check-ups, to see if there is a medical problem that is causing her shortness. If no medical problem, then her shortness is genetic and she can adapt to her height, not let it weigh her down. ...Read more

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Is it ok to use Ankle weights during running?

Is it ok to use Ankle weights during running?

Not the safest: Alan,

Ankle weights can throw off your biomechanics, leading to lower leg injury. If you want to increase your weight while running to increase your fitness, try a weighted vest instead. It distributes the weight better, lowering the likelihood of injury. Hope this helps! ...Read more

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Are ankle weights bad for joints?

Are ankle weights bad for joints?

Not necessarily: But what are you hoping to accomplish? There is little to gain from this in my opinion. ...Read more

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What are some exercises with ankle weights that will strenghten my knee and not hurt it?

What are some exercises with ankle weights that will strenghten my knee and not hurt it?

No Ankle Weights!: Do not use ankle weights. You are better off doing non-weight-bearing machine exercises such as leg extensions and incline leg presses that work the quadriceps (thigh) muscle groups to strengthen the knee. ...Read more

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Does sleeping with ankle weights burn calories?

Does sleeping with ankle weights burn calories?

I think not: Sorry. Not unless you had restless leg syndrome and were moving those feet all around. ...Read more

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Do micro fractures in shin bone really increase height on recovery if they are created for a long time using ankle weights? 18 male, still growing.

Do micro fractures in shin bone really increase height on recovery if they are created for a long time using ankle weights? 18 male, still growing.

Still growing: It is uncommon for an 18 year old to continue growing but it does happen sometimes.
More likely is that the amount of bone will increase with little increase in height.

Micro-fractures in your shin bone (s) are important and needs evaluation and care. Keep the ankle weights off for now. ...Read more

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I have patellofemoral syndrome on my right knee. How do you recommend I fix this? What stretches and workouts? And u recommend ankle weights?

I have patellofemoral syndrome on my right knee. How do you recommend I fix this? What stretches and workouts? And u recommend ankle weights?

Physical therapy: Conservative approach initially with relative rest, considering a temporary change to low impact activity, physical therapy with quadriceps strengthening, assesing your footwear (orthotics otc or custom) and possibly icing after activity.
Treatment should be individualized based on physical exam - may involve physical therapy with stretching of the hip, iliotibial band, hamstring and calves. ...Read more

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Is it normal for there to be pressure on forehead after exercising? I was doing ankle weights in edge of bed. It's subsides after resting.

Is it normal for there to be pressure on forehead after exercising? I was doing ankle weights in edge of bed. It's subsides after resting.

Clenching???: You could be clenching down on your teeth when using the weights. Hard to really tell unless there is some sinus issue with moving of the head/neck ...Read more

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Will leg exercises in bed with ankle weights while on bed rest be helpful and keep legs from getting so weak?

Will leg exercises in bed with ankle weights while on bed rest be helpful and keep legs from getting so weak?

Probably yes.: Although I am unaware of a study of this, it makes sense and merits a formal study; many bedridden people might benefit from this idea. The exercise likely would not only help prevent weakness, but also help prevent venous blood clots. ...Read more

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I have knee, calf and foot pain with no trauma or injury to my leg. Onset was sudde My leg feels heavy as if I were wearing ankle weights.

I have knee, calf and foot pain with no trauma or injury to my leg. Onset was sudde My leg feels heavy as if I were wearing ankle weights.

Immediate Care....: You might be a great candidate for the formation of a clot in your leg. No injury is needed and the symptoms can vary. Whenever the calf is involved, your safest bet is to have it checked out asap. A failure to identify and treat this possibility could be disastrous. ...Read more

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M 22 year old girl virgin. I do heavy weight training exercises in gym can doing squats, lunges, & exercising on leg press machine in gym break hymen?

M 22 year old girl virgin. I do heavy weight training exercises in gym can doing squats, lunges, & exercising on leg press machine in gym break hymen?

No, but...: It doesn't matter. It doesn't matter. So, ignore the hymen. Usually, only in cases of alleged sexual assault upon girls and women do we physicians engage in the careful examination of hymens, collecting evidence of physical damage to be used later in courts of law. In normal everyday life, people should not be "checking hymens" nor thinking about whether they are broken or not broken. ...Read more

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Will building the leg muscles through weight training & high calorie protein diet help reduce the appearance of saggy thighs post weight loss? Age 22.

Will building the leg muscles through weight training & high calorie protein diet help reduce the appearance of saggy thighs post weight loss? Age 22.

It depends: It depends on how much weight you have lost. If it was a significant amount, the fat is lost but the skin was stretched so far that it just hangs when the fat disappears. We are talking about a hundred pounds or more that would affect this type of change. If it was 20-30 pounds, working the thigh muscles will firm and build up the muscle structures that the skin will not hang. ...Read more

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Unusual pain in my ankle not like other ankle injuries. No pain for move/weight. When ankle is touched I get sharp tingling pain. Area on inner ankle?

Tarsal Tunnnel: Tarsal tunnel syndrome is a compression, or squeezing, on the posterior tibial nerve that produces symptoms anywhere along the path of the nerve running from the inside of the ankle into the foot.

Tarsal tunnel syndrome is similar to carpal tunnel syndrome, which occurs in the wrist. Both disorders arise from the compression of a nerve in a confined space. ...Read more

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If I'm unable to bear weight on sprained ankle, how am I supposed to get around?

If I'm unable to bear weight on sprained ankle, how am I supposed to get around?

Crutches: Can use crutches or wheel chair. There are companies that rent 'knee caddies' which are very useful and a nice alternative to crutches. ...Read more

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Can wearing ankle/wrist 1lb weights all day make me get used to more weight and make me faster/stronger or will it have consequences?

Can wearing ankle/wrist 1lb weights all day make me get used to more weight and make me faster/stronger or will it have consequences?

Yes,: 1lb weight is not much for the Ankles. Yes it will make them stronger. Wearing on wrist can be cumbersome. Do you work on computer? Then you will be more prone to develop Carpal Tunnel syndrome sooner. ...Read more

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Get a sharp pain in my left ankle & can't bear weight, not in the bone. Not brought on by anything and will go months with no pain. No history of traum?

Get a sharp pain in my left ankle & can't bear weight, not in the bone. Not brought on by anything and will go months with no pain. No history of traum?

Degenrative changes: Could be a factor here: along with the possible meniscoid body, fibrosis of the joint, gout, etc... Have it checked by a foot and ankle specialist. ...Read more

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I hurt my ankle while shifting weight while seated. Is it necessary to get an xray, or just treat as a sprain? It looks/feels the same as past sprains

I hurt my ankle while shifting weight while seated. Is it necessary to get an xray, or just treat as a sprain? It looks/feels the same as past sprains

Have it evaluated.: Pain may last a long time following a foot or ankle injury. An x-ray can show if there is an underlying fracture. You may have a soft tissue injury if it is just a sprain and may have damaged the muscle, tendon, or ligaments in the area. Have it evaluated by a professional and get the appropriate treatment. ...Read more

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How do I get swelling to down after ankle cast removal, no pain just swelling when weight bearing?

How do I get swelling to down after ankle cast removal, no pain just swelling when weight bearing?

Elevate.: Elevation and mild activity as tolerated. Might want to avoid non steroidal agents as they can cause sodium retention and swelling. ...Read more