How to prevent injury in sport aerobics
For decades, sport aerobics has been a favourite way to lose weight, get fit, have fun, and be social. It teams rhythmic movement and exercise, resulting in routines which are put to music. The three main benefits of aerobic exercise are increased strength, cardiovascular health and flexibility.
But as it is quite strenuous (can be even more vigorous than jogging), several things need to be considered to prevent injury in sport aerobics.
Here’s what to do:
Firstly, if you’re over the age of 40, it is recommended that you visit your doctor for a heart and lung assessment before commencing aerobics practice.
When you do begin, a warm-up period is critical to prevent muscle strain from the outset. Keep the knees loose and don’t use violent or bouncing movements during the warm-up. This will help avoid Achilles tendon pain, which is caused by frequent rising on toes during routines, causing inflammation. You should also stretch calf muscles gently after workout to prevent the onset of stiffness.
Choose a routine wisely
It’s vital to choose activities that are suited to your fitness level. Begin with a low-impact class and work your way up as your fitness and ability improve. Avoid pushing yourself beyond your capability to prevent injury in sport aerobics.
You should also ensure your instructor is appropriately trained and registered, and that you follow their example of the proper technique. Poor technique is a common cause of injury. If you are struggling to follow their lead, be sure to ask for assistance.
Wear appropriate workout gear
Even your workout gear can help to prevent injury in sport aerobics. It’s vital that women wear a well-fitted sports bra for improved comfort while exercising. This reduces the chance of damage to connective breast tissue. You should also be sure to wear moisture-wicking clothes and socks to stop sweat-related skin conditions forming.
Wear adequate footwear
Aerobics involves quick, lateral movements and repetitive jumping. This can cause excess strain on the feet and ankles, especially if your ankles are turned excessively inward or outward.
The shoes you wear need enough shock absorption and forefront cushioning to compensate for the excess pressure. They also need an arch design to provide support in the side-to-side movements common with aerobics – for stability and to prevent slippage. Therefore, running shoes are not recommended, but sports specific shoes are.
Remember to double tie your shoelaces to prevent loosening and trips as you move. Tie them securely, but not so tight they restrict your feet.
Consider floor surfaces
Doing aerobics on floor surfaces that are too hard can result in stress fractures. Not the result you’re looking for when working out! To prevent injury in sport aerobics, opt for hardwood floors with padded mats, or padded carpet over concrete.
The exercise area should also be well-lit and spacious enough to prevent you having accidental contact with other participants.
Stop when there’s pain
If you feel pain, this could be the sign of an acute injury. Continuing to exercise can exacerbate that injury resulting in one that’s chronic or even permanent.
There’s nothing like an injury to slow down your progress when it comes to getting fit. So, follow these steps to look after your body and prevent injury.
If you’re wanting to get into sport aerobics with the pros, contact the Gold Coast dance team at Ikin Dance Australia on 07 5522 1863. We provide top level training for all ages and abilities! Your trial class is for FREE!