In the challenging sport of aerobics, injuries are common and often
involve the foot, ankle and lower leg. The knee and back can also be
involved. Medical professionals agree that most injuries occur from
using improper footwear, inappropriate surfaces, poorly chosen
movements, too fast tempos and simple overuse injuries.
If you are attending a high impact class and the impact is too much
bring it down a bit for some low impact segments. If the instructor
does any movements that cause you pain, first check your form and if
that doesn't help modify or choose another movement.
Unfortunately, tempos are being conducted way too fast in most aerobics
classes. If you find yourself shortening your steps, not going through
the full range of motion or feel like you might trip switch to a slower
class.
The surface you train on is very important. The best
aerobic's surface is a hardwood suspended floor which still has a
little give to it. There are poured urethane gym floors that also offer
some support. The worst floors are concrete or wood on concrete.
Carpeting no support and can actually slip a little. Mats can provide
too much cushioning leading to a twisted ankle.
Avoiding
injuries in aerobics requires proper footwear. Look for a shoe
especially made for aerobics or cross training. These will give you the
lateral support needed for side to side movements and good cushioning
for impact forces.
Common aerobics injuries include the following:
*Plantar
fascitis (arch pain). Arch pain is caused by stressing the bottom part
of the foot. The plantar fascia is a fibrous band running from the
front to the back of the bottom of the foot. If you have rearfoot or
forefoot instability, with severe pronation, the fascia can become
inflamed causing great pain. Make sure your shoes have proper arches or
see a podiatrist for special inserts.
*Shin Splints. Shin
splints are probably the most common lower extremity injury. Pain is
usually felt along the shin muscles (front, middle or back) and is a
result of high impact forces or training on improper surfaces.
Strengthening the muscles of the shin before your workout is helpful
and icing them afterward will reduce inflammation.
*Heel spurs.
Heel spurs occur when calcium deposits build up on the bottom of the
heel bone. These take a long time to grow. Stretching the bottom of the
foot before class is helpful.
*Achilles tendinitis. During
aerobics we spend a lot of time on our toes. This creates pain and
tightness in the back of the calf. Stretching the calf before and after
class is helpful. Also, remember to bring your heels down. You should
not always be up on the balls of your feet.
*Stress Fractures.
Stress fractures, like shin splints, are caused by improper footwear,
hard surfaces and overuse syndromes. Women usually get fractures in the
lesser metatarsal bones. See a podiatrist right away to avoid a truly
debilitating injury.
*Sesamoiditis. The sesamoid bones are just
beneath the large metatarsal bones. These bones take incredible forces
during aerobics because, as mentioned before, we spend too much time on
the balls of our feet. Practice bringing the heel down. If a fracture
occurs see a podiatrist.
When paticipating in various types of
aerobics you need to be cautious and responsible. There are good
aerobic programs and there are bad ones. Look for things like choice of
shoe, the surface you train on, the moves the instructor chooses, speed
of movement, and above all how you feel while exercising. You need to
be responsible for listening to your body and exercising good common
injury sense. |
