For window weight pockets i just blow out as much dust as possible then spray the area with water then canned foam the cavity.
Insulating window weight pockets.
We use a router to grove the sides of the sash so that the sash can move along an interlocking metal track.
Stack strips to completely fill the void.
Remove exterior flat casing to reveal weight pocket.
Cut strips of foil faced rigid foam insulation to fit into the weight pockets.
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Then cut strips of 2 foam board to fit into the wieght pocket where the weights used to be.
I would not try to fill in the weight pockets with any insulation.
Use foil tape to seal the joint between the window jamb and foam insulation.
I restore these windows for a living.
Use a hammer and pry bar to carefully remove the wood trim from around the inside of the window exposing the sash weight pockets.
Check the fit of the brick molding.
I did this on several windows.
If there is a gap i would caulk it.
That will address any issues with the weight pockets.
This old house general contractor tom silva shows an energy efficient way to insulate old windows.
Remove sash weights for upper sash the ones closest to exterior wall and replace pulleys with the pullman device that fits into the pulley hole.