Essentially an hour's
workout set to music, a typical aerobics program begins
with 5-10 minutes of warm-ups and stretching, peaks with
20-30 minutes of target heart range dance, can include 20
minutes of a muscle stretching floor program known as body
sculpting, and ends with 5-10 minutes of cool-down and
more stretching. Programs typically run three to four
times a week.
The benefits of aerobics include increased cardiopulmonary
efficiency, strengthened heart and lungs, improved
circulation, lowered cholesterol levels, and stress and
anxiety reduction. But it is a strenuous form of exercise,
and thorough preparation, wise choice of routines, proper
equipment, and consideration of floor surfaces are
essential to avoid injury.
It's a good idea to see a doctor of podiatric medicine
specializing in sports medicine before beginning an
aerobics regimen. The podiatrist will perform a
biomechanical or gait analysis to assess your risk of
injury.
Don't Forget the Feet
Because aerobic dancing
involves quick lateral movements, jumping, and leaping for
extended periods of time, proper care of the foot plays a
crucial part in keeping the entire body fit to endure the
"pain" that precedes the "gain" of a more fit physique and
efficient heart and respiratory system.
If your feet suffer from excess pronation or supination
(your ankles tend to turn inward or outward too much),
it's especially important to see a podiatric physician,
who may recommend controlling the sometimes harmful
motions with an orthotic shoe insert.
Proper shoes are crucial to successful, injury-free
aerobics. Shoes should provide sufficient cushioning and
shock absorption to compensate for pressure on the foot
many times greater than found in walking. They must also
have good medial-lateral stability. Impact forces from
aerobics can reach up to six times the force of gravity,
which is transmitted to each of the 26 bones in the foot.
Because of the many side-to-side motions, shoes need an
arch design that will compensate for these forces, and
sufficiently thick upper leather or strap support to
provide forefoot stability and prevent slippage of the
foot and lateral shoe "breakup." Make sure shoes have a
toe box that is high enough to prevent irritation of toes
and nails.
According to the American Aerobics Association
International (AAAI), the old sneakers in your closet are
probably not proper shoes for aerobics. Major shoe
companies today have designed special shoes for aerobics,
which provide the necessary arch and side support; they
also have soles that allow for the twisting and turning of
an aerobics regimen.
Running shoes, perhaps the most popular athletic shoes,
lack the necessary lateral stability and lift the heel too
high to be considered proper for aerobics. They also often
have an acute outside flare that may put the athlete at
greater risk of injury in sports, like aerobics, that
require side-by-side motion. Running shoes are not
recommended by podiatric physicians for aerobics.
Once you've found the proper shoes, tie them securely, but
not too tight, in the toe box to allow toes to spread, and
tightly around the arch. Double-tie the laces to prevent
accidental slippage in mid-routine.
Purchase shoes in the afternoon, when the feet swell
slightly. Wear the same socks (podiatrists recommend
athletic socks made of an acrylic blend) that you will
wear in training.
Prevention of Injuries
In a physically challenging
sport such as aerobics, injuries are common, and often
involve the foot, ankle, and lower leg. (Other susceptible
parts of the body are the knee and back.)
Physicians say most injuries from aerobics result from
improper shoes, surfaces, or routines, and overuse of
muscles through too vigorous a regimen.
New, properly tied, well-fitted aerobic-specific shoes
will address the first problem, and common sense will help
the with the others. The key to injury prevention is
proper conditioning, which will provide muscles the
flexibility and strength needed to avoid injury.
If you are attending an aerobics class, make sure it is
led by a certified instructor. Hardwood floors, especially
with padded mats, are the best surfaces possible. If you
can, start with a multi-impact class, where you can start
at a low-impact level and work your way up as your
conditioning improves.
If your routine is at home with a video, be very careful.
Read the label to determine whether the video is produced
by certified aerobics instructors and whether you can
handle the degree of impact. While it's safe to do
low-to-moderate impact aerobics on the living room carpet,
that's not a proper surface for high-impact routines.
In addition, make sure the video includes a proper warm-up
period. Make sure there are no rapid, violent movements.
Do not bounce or use ballistic stretching, or stretches
known as the Yoga plow or hurdler's stretch. Knees should
always be loose during warm-up. A static stretch held for
10 seconds can help avoid overstretching injury.
As you work out, monitor your heart rate to stay near the
target heart range (start with 220, subtract your age,
then multiply by 0.8 to find target heart range). You
should be within five of the target range. Monitor pulse
at peak and after final cool-off and compare. The
difference is known as your cardiac reserve.
Drink lots of water to avoid dehydration during workouts;
it can cause nausea, dizziness, muscle fatigue, and
cramping.
Don't underestimate the importance of the cool-off period.
It burns off lactic acid (which makes muscles feel tired)
and adrenalin, while keeping blood from pooling in the
extremities.
While fitness professionals exercise vigorously six times
a week, it's best to start slower. Although it varies by
the individual, it's safe to start exercising twice a week
for several weeks, then gradually increase to a maximum of
five times a week. Remember to pace yourself, and listen
to your body. If you feel pain, stop. Don't attempt to
exercise through pain, or you may aggravate an acute
injury into a chronic or even permanent one. If you
continue to be bothered by pain more than 24 hours after
exercising, see a physician.
Common Aerobics Injuries
Plantar fasciitis
(arch pain) -- Arch pain is often caused by frequent
stress on the plantar aspect, or bottom of the foot, in an
aerobics routine. When the plantar fascia, a supportive,
fibrous band of tissue running from the heel to the ball
of the foot, becomes inflamed, pain on the bottom of the
foot results. Forefoot and rearfoot instability, with
excessive pronation, may result in plantar fasciitis.
Shoes with proper support in the arch often prevent
plantar fasciitis; if not, see your podiatrist for a
custom orthotic device or a recommendation for another
shoe.
Heel spurs -- Heel spur syndrome, related to
plantar fasciitis, occurs after calcium deposits build up
on the underside of the heel bone. Heel spurs form
gradually over many months. Both plantar fasciitis and
heel spurs can be avoided by a proper warm-up that
includes stretching the band of tissue on the bottom of
the foot.
Sesamoiditis -- Sometimes referred to as the ball
bearings of the foot, the sesamoids are a set of accessory
bones found beneath the large first metatarsal bone.
Incredible forces are exerted on the sesamoid bones during
aerobics, and inflammation and fractures can occur. Proper
shoe selection and custom orthotic devices can help avoid
sesamoiditis.
Shin splints -- Aside from ankle sprains, shin
splints are perhaps the most common injury to the lower
body, as the muscles attached to the shin bone bring the
foot up and down. The pain is usually an inflammation of
the shin muscle and tendon due to stress factors. Treat
shin pain with cold compresses immediately after the
workout to reduce inflammation. Proper stretching before
the workout should prevent the onset of shin splints.
Strengthening of muscles also helps reduce shin splints.
Achilles tendon and calf pain -- The frequent
rising on the toes of an aerobics routine often creates
pain and tightness in the large muscles in the back of the
legs, which can create pain and tightness in the calf and
inflammation of the achilles tendon. Again, stretching the
calf muscles gently and gradually before and after the
workout will ordinarily help alleviate the pain and
stiffness.
Stress fractures -- Probably the most common
injuries to aerobics instructors, stress fractures are
caused by poor shoe selection, hard surfaces, and overuse.
Women are more likely to develop stress fractures, usually
in the lesser metatarsal bones, than men. When swelling
and pain surface, see a podiatrist. X-ray evaluation and
early treatment can prevent a disabling injury.
If you experience any of these injuries, see a physician
(a podiatrist can treat most of them), who will prescribe
treatments to alleviate the pain, and make recommendations
to prevent recurrence of any discomfort. As foot
specialists trained in all aspects of foot care,
podiatrists are also qualified to perform foot surgery if
the condition requires it.
The Bottom Line
Yhe bottom line when
undertaking an aerobic dance program is to be careful and
responsible. Aerobics may even provide a more vigorous
workout than jogging, and injuries will inevitably occur
if you don't listen to your body and exercise your common
sense as well as your muscles.
Remember there are good aerobics programs and bad ones.
Use discretion in choosing both a class to attend or home
video to purchase that is right for you. Always pace
yourself, and stop if you feel pain. Remember, foot pain
is not normal, so don't ignore it. Chances are, a
successful aerobics regimen will bring out the body you've
always dreamed of, and a better feeling about yourself
both physically and mentally.
Your podiatric physician/surgeon has been trained
specifically and extensively in the diagnosis and
treatment of all manners of foot conditions. This training
encompasses all of the intricately related systems and
structures of the foot and lower leg including
neurological, circulatory, skin, and the musculoskeletal
system, which includes bones, joints, ligaments, tendons,
muscles, and nerves. |
