Wear the right shoes. Don’t wear running shoes, which are made for forward—not side—movement, Buchalter notes. People who wear them for Zumba are at a higher risk for hip, knee, and ankle injuries. It’s also important to find flexible shoes with the right amount of arch support.
Indeed, some of the more common Zumba injuries are meniscal tears of the knee, which occur when the knee joint moves in one direction but the foot remains behind. “The twisting movement takes a degenerative meniscus and causes it to tear,” explains Joel S.
– Take time for a warmup. …
– Apply heat. …
– Be consistent with strength training. …
– Choose exercise variety. …
– Consider knee-friendly activities. …
– Wear the right shoes. …
– Don’t ignore pain.
One of the most common dance related injuries is knee pain, which can be caused by wear and tear on the ligaments surrounding the knee joint, overuse injuries like tendonitis, poor alignment of the tibia and femur bones, or simply through improper technique or form when performing dance movements like leaps and jumps.
Anterior (front) knee pain is the most common knee injury in dancers. It is a repetitive stress in-jury (RSI) that afflicts up to 33% of dancers. Because it is often difficult to manage, it is the subject of considerable research—which is showing that the problem may not be in your knee, but in the rest of your body.
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