Health First - Aerobic Injuries

A large percentage of aerobic class participants and instructors experience injuries. Most injuries occur to the lower leg. Over-using muscles will cause them to fatigue and increase their risk for injury. These injuries should be treated with ice as soon as possible. Ice therapy relieves pain and slows blood flow to the injury. As a result, internal bleeding and swelling are reduced.

Aerobic class movements tend to be repetitive and pounding. Pounding of the feet is one of the most common causes of stress fractures, which are tiny surface cracks in the bones, of the foot and shinbone. Overuse injuries of the knees are caused by repetitive bending and straightening. Knee sprains and strains are also common in aerobic dance. The impact or twisting of the knee inward or outward causes ligaments to be stretched or torn. Hyperextending or hyperflexing the knee joint can cause injury as well.

The type of floor used in aerobic classes can increase the risk for injury. High impact classes should not be conducted on concrete or tile floors. They are too hard. Hard wood or flooring with cushioning properties is best. On the other hand, a floor that is too soft may cause ankle sprains. Avoid floors that are extremely sticky or slick.

Wear a shoe that gives good support and cushioning to the ball of the foot. Shoes should slide on the floor without sticking, but not slip. Wearing the wrong shoes can cause discomfort and overuse injuries of the knee ranging from kneecap pain to bursitis. Ankle support shoes are recommended for weak ankles.

Pay attention to the program structure of the class. Routines should not start off fast and end fast. Be sure the routines include proper warm-up, cool-down, aerobic, and stretching activities in the right order. Exercising too hard will cause exhaustion and promote injury. Pain is an indicator of physical limitations. Do not go over your limits. There is no gain in pain--only set-backs.

Take aerobic classes from a qualified aerobic instructor. Instructors are trained in proper safety techniques and correct class format. They have knowledge about injury prevention and how to perform exercises correctly. An instructor will help you get fit and have fun.

Article #7501