AEROBICS & YOUR FEET
What is Aerobic Dancing?
From humble beginnings in the late
1960s, aerobic dance has become a major symbol of the fitness craze
that exploded into American culture in the 1980s. It's still one of
the most popular ways to get fit -- and stay fit -- around the world.
More than 24 million people participate
in aerobics. Once confined primarily to young women, aerobic dance has
blossomed into a sport for both sexes and all age groups to have fun
while losing weight and keeping in shape.
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
The 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.
The American Podiatric Medical Association operates a toll-free telephone
service, 1-800-FOOTCARE (1-800-366-8227), from which consumers
can obtain informative literature on a variety of foot health topics.
The American Academy of Podiatric Sports Medicine, an affiliate of APMA,
may be reached at 1-800-438-3355.
Produced in cooperation with the American Academy of Podiatric Sports
Medicine
