How bad is step aerobics for your knees?

The Australian Bureau of Statistics states that in 2007-08, a higher proportion of males aged 18 years and over was overweight or obese (63%) than were females (48%). These overweight/obesity rates were both up five percentage points on the 2001 results. These estimates are based on people's self-reported height and weight. 

In general, rates of overweight/obesity are higher in older age groups, although males and females in the oldest age group (75 years and over) had lower rates. Adult male overweight/obesity rates are higher than female rates across all age groups. In 2007-08, 73% of males in the 65-74 year age group were overweight or obese compared to 39% in the 18-24 year age group. There has been a 10 percentage point increase in the 65-74 year age group male overweight/obesity rate since 2001 when 63% of males in this age group were overweight or obese.

The highest overweight/obesity rate for females in 2007-08 was in the 55-64 year age group (61%), while the lowest rate was in the 18-24 year age group (29%). Since 2001 the proportion of females who were overweight or obese increased for all age groups, with the highest increases occurring in the 18-24, 25-34 and 35-44 year age groups (each up by seven percentage points).

Exercising is one of the most effective ways to curve these statistics into a more healthy line. By doing the typical stepping movement, either by attending one of the fun filled freestyle step classes at the local gym, using the gym’s machines known as “the stepper” or “the climber”, or simply by going up and down a flight of stairs, you can achieve the suggested exercise requirements. Though, don’t forget the impact that this may have on your joints, specially your knees.

What is the relation between exercise and knee issues?

Any sort of pain can dull your exercise, in particular if the pain comes from joints such the knees. There are a few health issues that may cause more problems than others when trying to participate on a step orientated exercise. You need to talk to your doctor before you perform any sort of stepping exercise, or any exercise that depends on the knee joint, and you suffer some of these health issues, such as arthritis, gout, chondromalacia (AKA “runner’s knee”), plica syndrome (also known as “Synovial Plica Syndrome”), tendon Injuries, ligament injuries and meniscal Injuries.

What action is achieved by Stepping?

Gym equipment like “the stepper” or “the climber” imitates the same moves as done when going up a set of stairs. Every time your leg is lifted, your quadriceps, your hamstrings, your calves, your glutes, adductors and hip flexors all get a bit of a workout. Gym’s steppers or climbers concentrate on quadriceps femoris muscle which with the help of a tendon, and the vastus intermedialis muscale is attached at the base of the kneecap. Both, the quadriceps femoris and the vastus intermedialis muscale are in charge for lengthening the leg at the knee and alleviating the knee respectively.

How can knee pain be caused by stepping?

In a single word…. “stress”. Knees endure stress when exercising them in a step up movement.  This is caused when the foot hits the step, a combination of gravity and the weight of one’s body channel down onto your legs and concentrate on the joints, with a greater concentration on knees and ankles. This is why If you already suffer from knee swelling, pain or general joint issues, this can make you feel increased knee pain, or worse still, worsen you already existing condition if you over do it.

Then….. what can we do about it?

Loosing a few kilos if overweight will always help. Keeping your raisers low also decreases the intensity of the workout. Proper landing and foot placement on the step will decrease the risk of injury. Other gym equipment and tools can also assist in getting to your exercise goals without adding unnecessary stress on the knees. These gym equipment include elliptical trainers which remove the impact you experience when stepping up by directing your body movement in a circular motion instead of up and down. Water aerobics is another option for those with severe knee problems, as the buoyancy of the water naturally helps lift your weight off the knee joint.

References

• Australian Bureau of Statistics, 2010, Measures of Australia's Progress, 2010 (cat. no. 1370.0) <www.abs.gov.au>.
• Access Economics, 2008, The Growing Cost of Obesity in 2008: Three Years On, Diabetes Australia, Canberra.
• Australian Bureau of Statistics, 2009, Australian Social Trends, Dec 2009 (cat. no. 4102.0) <www.abs.gov.au>.
• Australian Bureau of Statistics, 2009, Australian Social Trends, Sep 2009 (cat. no. 4102.0) <www.abs.gov.au>.
• National Institute of Arthritis and Musculoskeletal and Skin Diseases: Knee Problems
• Southern California Orthopedic Institute: Anatomy of the Knee
• American College of Sports Medicine: Selecting and Efficiently Using Stair Stepper/Climber