Posts for tag: overstretching
In a physically challenging sport such as aerobics, injuries are common, and often involve the foot, ankle, and lower leg. Podiatrists say that most injuries from aerobics result from improper shoes, surfaces, or routines, and overuse of muscles through too vigorous a regimen. This can be detrimental to the foot, ankle, and legs as they need a lot of protection when they are constantly in use. If the feet and ankles are not protected, they can suffer from disorders such as bunions, heel spurs, plantar fasciitis, shin splints and more.
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 for the feet and body during the high impact of the activity. 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. This will allow your feet and ankles to get used to the vigorous activity and build up a tolerance. Be sure to give the feet and ankles breaks in between classes so that they can rest and heal.
Exercising at home with a video can be cost-efficient, but it is still important to 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. At-home aerobics can cause an array of foot and ankle problems if you have not done it before.
Any time you partake in aerobics, be sure to include a proper warm-up period. Make sure there are no rapid, violent movements. Knees should always be loose during warm-up. A static stretch held for 10 seconds can help avoid overstretching injuries as well.
Drink adequate water to avoid dehydration during workouts. Dehydration can cause nausea, dizziness, muscle fatigue, and cramping. For exercise lasting longer than 45 minutes, a sports nutrition drink may be superior to water.
Don't underestimate the importance of the cool-off period. It burns off lactic acid (which makes muscles feel tired) and adrenaline while keeping blood from pooling in the extremities.
Be sure to start slow. Unless you have been doing aerobics all of your life, it is not likely that you will be able to keep the pace of a professional who does it every day, multiple times a day. Be sure to invest in the proper equipment and footwear prior to the start of your regimen to prevent injury. If you do injure yourself while partaking in the activity, see a podiatrist right away. Immediate treatment of foot and ankle problems can prevent severe problems down the road. Call Dr. Alan J. Discont and Dr. Krahn of Family Foot & Ankle Care, PC located in Chandler, Arizona. Call 480-732-0033 or make an appointment online today. Don’t let the fear of an aerobic injury prevent you from enjoying it.