Aerobics is fun and enjoyable and helps you stay fit. But aerobics can also result in injuries. Foot injuries are the most common aerobic injuries and you have to learn to take special care of your feet if you want to keep this routine painless and productive. Your feet, knee, ankle, lower leg, thigh and back are specially vulnerable and prone to injury if you fail to take the necessary precautions.
Taking care of your feet
The first step in taking care of your feet is by wearing proper shoes. Since aerobics involves quick lateral movements, jumping and leaping for extended periods of time, it is essential that you wear proper footwear that is shock absorbing and is well-cushioned to withstand the pressure of your feet. The impact forces from aerobics can be six times the force of gravity, which is transmitted to each of the 26 bones that are present in your foot. Keeping all contrasting motions in view your shoes need a sufficiently thick upper leather or strap support to provide forefoot stability and prevent slippage of the foot. In addition, your shoes should have a toe box that is high enough to prevent irritation of toes and nails. Well-fitted shoes will shield you from many foot injuries. However, it is better to be informed about the other kind of injuries that may occur because of doing aerobics:
Arch pain: Frequent stress on the bottom of the foot is a common cause of arch pain. Wearing proper shoes having proper support in the arch can take care of this kind of a pain.
Heel spurs: This is a result of a buildup of calcium deposit on the underside of your heel bone. It is a gradual process and may take months to happen. The best way to keep this injury away is by a proper warm up, especially stretching the band of tissues at the bottom of your foot.
Shin splints: Muscles attached to your shin bone are responsible for your feet movement and pain occurs due to stress. Clearly apart from ankle sprains, shin splint is the most common lower body injury. The treatment involves simple, cold compression immediately after the workout. However, proper stretching before the workout is the best way to avoid shin splints. Also, a gradual strengthening of the muscles helps reduce shin splints.
Achilles tendon and calf pain: While doing aerobics you frequently stand on your toes. This may cause pain and tightness in the larger muscle at the back of the leg, which can eventually lead to pain in the calf and tendon. Stretching the calf muscle before and after, and at the time of pain is the best treatment to alleviate the pain.
Stress fractures: Although not very common, stress fracture is a serious injury and needs treatment at the earliest. Improper shoe selection is one of the biggest causes of stress fracture. Hard surface and overuse are the other two important causes of this injury. However, proper treatment including x-ray analysis can prevent serious complications like disability.
Proper treatment can cure most of the injuries caused due to aerobics. Thus a little care will go a long way in keeping your workout enjoyable and injury free.
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