Avoiding Injuries while at your Step Aerobics class

I am at my Freestyle Step Aerobic class, and I am concerned that I may injure myself, since my muscles feel not quite fine today. Or I have been off the step for a while, like I run during Spring, Summer and early Autumn, but on colder days I choose Freestyle Step. What can I do to minimise getting an injury during the class?

I promise not to drill this too much as you have probably read it in my earlier articles. The history of Freestyle Step aerobics.... The brief version. Gin Miller was an injured instructor that decided to use her porch steps as a rehabilitation form for her knee injury. She quickly realised that climbing steps was not only a low impact, as well as non-irritating form of exercise for her knee but she also realised that it provided a good cardiovascular workout. Gin Miller introduced step aerobics into the clubs she was working at, and it was shortly after that Gin Miller joined Reebok and formed the orignal Step ReebokTM. The rest is fitness history.

History done. Lets start to talk about injuries now. as explained in Wikipedia Force platforms or force plates are measuring instruments that measure the ground reaction forces generated by a body standing on or moving across them, to quantify balance, gait and other parameters of biomechanics. Most common areas of application are medicine and sports.Wiki done!

Force platform studies have demonstrated that freestyle step aerobics is a low impact activity however it has the punch of high energy cost with an output of a good cardiovascular workout. ......

Words, words words.... what does that actually mean. Ok, lets say one hour of step aerobics has the same energy expenditure as running over 11 kilometers!. You would have thought that would carry a hefty cost on the impact, however the impact would only be similar as to walking at nearly 5kms an hour (walking is 4kms an hour).

Did I get that "Quizzed" look on your face? Well, one of the main contributing factors to the above is that one foot is at all times in contact with the step or the ground at all times. If you think about it, when running at times, many times, you will have both feet off the ground at the same time.

I can hear you saying "But I have seen Freestyle Steppers off the ground and flying like free birds!". To you i respond, I have also seen runners that will not exceed certain strains by limiting their uphills or for those mountain runners, jumping from rock to rock. Like in running, there are many styles and levels that are accompanied by a different level of risk. The description above is based on the Standard for freestyle step aerobic.

It is like everything, it is a choice. The participant can increase the stress loads on their feet and legs by raising the step bench height, they can also hop on and off the bench instead of stepping on or off. Another option I have seen, but i do not suggest is that of using hand weights.

The step height

What is the correct step height for me, as the freestyle step bench at a height that is not appropriate for me may cause injury.

If the participant chooses to increase their step bench height, have to be aware that it also come with a bunch of risks. A bench that is too high for the participant's leg lenght causes a good set of problems. The higher the bench is, it increases the force load required on the knee joint and patella tendon when stepping up. This is due to the knee needing to increase its flex movement to counterbalance the step height.

Metatarsalgia

That was all about the knee and its impact with step height. Now lets see the impact of stepping down from a non appropriate height step bench. At a high step bench position, when stepping down and stepping back, the participant's foot lands naturally farther away from the bench. I can see your toes screaming in their way down!! Why you might ask? because the higher the stepping down from, a lot more flexibility you need on your toe joints.

Sesamoiditis

Think about it, you don't land flat on the ground. Toes are first, the higher the landing the more sharp angle your toes need to be from the rest of the foot. Then to all this, follows the body weight plus the power given on the movement to be supported. If the participants foot has any structural problems that may be responsible for limited toe joint motion (I can think of bunions or hammertoes) there is a greater likelihood of developing metatarsalgia or sesamoiditis. And this is why your toes scream in the way down from a very high step platform.

An increase in bench height will increase the load on the leg and foot setting the stage for the development of stress fractures. However different participants have different needs for step heights. If you happen to notice some sign of knee, foot or leg pain during freestyle step aerobics, first lower the step bench height, to reduce the force load on the pain area. The pain could also be caused by improper shoes, so do check your fitness shoes for wear and tear. Your shoes need to have a good forefoot padding and not be too flexible. I personally find that Tennis shoes and basketball shoes are sometimes better equipped for adjusting better at flexibility during a freestyle step class.

Rule of thumb... Step Bench should be at a height not larger that that required to flex your knee to a 83° to a 90°.

Bad Technique

Like in any sport, bad technique will also increase your chances of injury. Many of the reported step aerobic injuries are caused by bad technique or an error attempting a new technique

If we are talking about injuries caused by technique errors, then lets talk about the white elephant in the room. Foot placement. Poor foot placement on the bench has caused lots of us (me included). I am talking of when we miss to put the entire foot on that precious corner (Applicable to Reebok Step style, not LessMills as they do not even have corners now) and to roll like a six all over the floor, stand up, and do like no-body saw a thing. Off-course, many of us have suffered nothing from it, except maybe a bruised ego. But some people have had serious injuries from twisted ankles, to ripped tendons, and the worst... broken bone in ankle.

The above is all about "I err - I injure" style. That is the immediate effect of an error. but there are other sort of injuries caused by prolonged bad technique. By not having the foot fully placed on the bench, the heel can extend over the edge of the bench. This allows the heel to drop below the top of the step bench and done repetitively the Achilles tendon may get over stretched causing an Achilles tendinitis. I will tell you now...... NOT A FUN PLACE TO BE !!! I AM TALKING FROM EXPERIENCE.... long recovery and painful... very painful!... keep your full foot on the bench top when stepping!.

Notice that some instructors will ask for a run on and off the step to increase your heart rate. This will always be an option. Running means you will increase your heart rate as well as your chances for injury. Your feet may find themselves off the ground and off the step at the same time increasing that impact on the ankles and feet on the landing. Remember, it is your choice. I always have chosen to step up and down rather than the running option. Instructors may look at me in "he wants to be a rebel" or my co-steppers look as "what a whimp!" i don't care. I know the cost of my ankles, in the physical pain level, and the pocket Dollar level. I will not be in that position again. This is because the running/bouncing/hopping up and down off the bench puts a greater force load on the feet and legs especially if the participant is jumping off the bench (higher to lower descend). The injury chances are much more elevated if the participant is attempting this task with hand weights. Just step down!. Some people will be saying, I have not noticed anything that may insinuate injury. If I continue this way, what are the possible injuries? Well, simple, stress fractures, shin splints and forefoot injuries, such as,  metatarsalgia ( toe joint inflammation) and sesamoiditis ( inflammation of the two small bones below the first metatarsal- ball of the foot) can result in the future.... as the old shampoo advert used to say.... "it wont happen overnight.... but it will happen!", well actually, it may not happen, but do you want to run the risk?.

Remember that you are not alone! Instructors taking the class do watch for fatigue on their participants by keeping a periodic scan on how everyone is doing. This is why you need to listen for technique correction, and any other instruction coming from the group instructor taking the freestyle step class.

If an instructor observes someone losing coordination, or maybe stumbling or even appearing red faced and flushed, they might quietly and on the side instruct them to stand down and take a few minutes rest.

However if the severity of fatigue is not as grave, then it shows that the participant is giving it a good go, and it is showing, the instructor may indicate to the participant to just continue with their hands on the hips to reduce the intensity.

"Olympus has fallen"

The famous "Olympus has fallen" situation. If the instructor sees someone falling, and he/she becomes injured as a result, they will, obviously, instruct them to discontinue stepping immediately. It is most likely that they have pushed themselves beyond their fitness level. Always ensure that this sort of injury is reported to the front desk for follow up. However if they are unable to walk, or walk with some difficulty, or it includes cardiovascular or respiratory difficulty, you will probably see the instructor discontinue the class. The instructor will then escort the participant to the front desk and notify medical personnel. However If they are not able to walk, the instructor most likely discontinue the class, and send someone to the front desk for help, while the instructor stays with the injured participant in the event that more serious complications evolve and keep them immobilized.

"The information provided herein is strictly for educational purposes and is not a substitute for an evaluation or treatment recommendations by a podiatrist physician. Always consult your Medical General Practitioner before implementing any suggestions above."

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Disclaimer

You must get your physician's approval before beginning any exercise suggested in this blog or any of its articles. Any recommendations found within these articles are not medical guidelines but are for educational purposes only. You must consult your physician prior to starting any suggestions in this blog, or if you have any medical condition or injury that contraindicates physical activity. The suggestions in this blog article are designed for individuals 18 years and older that have been approved by their physician to take any of the suggestions above.

The information in this blog article is meant to supplement, not replace, proper exercise training. All forms of exercise pose some inherent risks. As such we advise readers to take full responsibility for their safety and know their limits. Before practicing the exercises in this blog article, be sure that your equipment is well-maintained, and do not take risks beyond your level of experience, aptitude, training and fitness. The exercises and dietary programs in this article are not intended as a substitute for any exercise routine or treatment or dietary regime that may have been prescribed by your physician.

Do not lift heavy weights if you are alone, inexperienced, injured, or fatigued. Do not perform any exercises unless you have been shown the proper technique by a certified personal trainer or certified strength and conditioning specialist. Always ask for instruction and assistance when lifting. Do not perform any exercise without proper instruction. Always do a warm-up prior to resistance training and interval training.

See your physician before starting any exercise or nutrition program. If you are taking any medications, you must talk to your physician before starting any exercise program, including Freestyle Step Aerobics. If you experience any light-headedness, dizziness, or shortness of breath while exercising, stop the movement and consult a physician.

You must have a complete physical examination if you are sedentary, if you have high cholesterol, high blood pressure, or diabetes, if you are overweight, or if you are over 30 years old. Please discuss all nutritional changes with your physician or a registered dietician. If your physician recommends that you do not do Freestyle Step Aerobics, please follow your Doctor's orders.

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That was our May 2017. Remember to feel free to comment, or contact me via email to FreestyleStepXTRVGNZ@gmail.com, and comment on what you think of this article, or any article you have read, or just any improvements you may want to see happening.

Bruno Jimenez
May 2017

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