Get It Right! Get The Right Freestyle Step Shoes!
Right shoes to prevent injuries in freestyle stepIntroduction
History tells us that Gin Miller created step aerobics in the 1980s. Gin was a former gymnast and trainer that while recovering from a knee injury, and after her health physician suggested to step up and down on a stairwell step, and/or a milk crate as to strengthen her supporting knee muscles.In the early 1990s, when I first started with Freestyle Step workout method, then called simply Step Aerobics, it had peaked in fame and reputation; you had different shoe maker brands specifically designing step aerobics shoes. However most of these, if not all, do not longer exist anymore. These were based on cross trainers, allowing for 360 degree movements in a safer way than normal running and/or walking shoes would. Mostly due to running and walking shoes were designed for forward movement, while the cross trainer shoes were designed to provide lateral support also providing plenty cushioning aimed to protect joints from the up and down activity, including arch and ankle support.
Freestyle step aerobics, demands for shoes that will prevent you from injury while still maximising your step session workout. The shoe has to protect the body from damage and allow for full benefits of a workout.
If you are a serious Freestyle Stepper, you would not even visit the local shopping centre and visit their local franchise shoe shop to get that new trend shoe being advertised everywhere. When buying Freestyle Step specific shoes, you need to take into consideration four major factors:
- Supporting Feet Arches
- Supporting Feet Ankles
- Supporting Body Motion
- Freestyle Step Specific Feature Shoes
Supporting Feet Arches
When I say feet arches, you would immediately think that you have got two of them, one on each foot. However, I would like to contradict you, and say that we all have three unmistakeable arches:- two longitudinal arches (side and middle)
- one anterior (rear) transverse arch.
Have you ever wondered why there is no pain when you bend your feet while walking? This is due to the foot arches giving your feet the needed flexibility for pain-free walking, running, dancing, hoping, tip-toeing, etc... But you can then say, "So how would my pair of Freestyle Step shoes will function if I have high arches, or low ones, or even if I am flat footed? I mean, being flat feet means no arch, what then? How my shoes perform then? Well, the answer is simple, you need to get a pair of exercise shoes that match your feet arches. I mean, as you probably know, high arches are "shockers" as body's shock absorbers, thus to minimise any feet pain during exercising you would get a pair of cross trainers that have increased padding. This would help with the high-impact step moves by making them much less painful. However, if you are like me, flat footed, high-impact step can be frustrating if you are not wearing the appropriate type of shoe. I am part of the 25% of the populous which happen to be flat footed. This is according to a Journal of Clinical and Diagnostic Research article published back in April 2017. This quarter of the population would find stability a bit of an issue due to their foot condition. We tend to over pronate (or over rotate) — our feet tend to roll in way too much. This makes us prone to shin splints and planter fasciitis. I can say that, as a flat footed Freestyle Stepper, I have had both of these, and I can testify that these are both extremely painful. So I strongly suggest exercise shoes with a hard midsole. This midsole helps to prevent over rolling in and it assists in flattening of your foot.
In brief, to minimise the pain felt during step aerobics, you need to choose your activity shoes based on your feet arches for that particular activity. The are many different kinds of workout shoes for all kinds of exercise by many different makers. Take advantage of the exercise shoe retail competition and choose wisely.
Supporting Feet Ankles
Freestyle Step includes quick changes in body position and with that comes bodyweight transfers. The foot arch is great shock absorber, however we need to also protect the joints used for quick changes of position commonly executed in freestyle step.It is extremely critical to protect your feet during a freestyle step session. This being due to your heels and ankles needing strong support as to avert damage on fast body position changes during a freestyle step move. It really depends on the level of freestyle step you do, moves can include:
- L-Shapes
- Side shuffles,
- Step pivots
- Step Jumping on/off
- Cut the corners
- etc...
There is an article published in the Medicine and Science in Sports Medicine back in May 2008 stating that to minimise ankle sprains or knee strain you should be wearing a shoe that provides stability to your heel and ankles.
Although many people would swear that high-top exercise shoes would support your ankles, a Foot and Ankle Research journal article concluded that these sneakers may not be the best for stability to your ankles.
Supporting Body Motion
We all agree, at least those with flat feet like me, that flat feet need to have a pair of shoes that allows for increased body motion control. For flatter arches freestyle steppers it is also important to have increased body motion controlThe importance is also noticed within the freestyle steppers with lower arches, although to a lower extent, but still important. This is due to the propensity to roll in their foot and create all sorts of injuries. For these freestyle steppers they would require a strong body motion control exercise shoe to avert rolling their feet inwards way too often.
As per flat feet discussion regarding flat foot shoes, a strong midsole would provide enough support to avert your body from over rolling your feet inwards and providing better body motion support. During freestyle stepping session, a shoe with body motion control that includes firm medial post (located under the foot arch) and lateral post (found outside the ball of the foot) helps in keeping your foot safe and in place all the way from toes to heel.
Some freestyle steppers have commented that this kind of shoes tend to be more stiff and heavier than others in the market. However, your foot won't move inside the shoe, thus assisting in the prevention of injury. The stiffness of the shoe also keeps your feet properly aligned, thus preventing an uneven bearing that can create unnecessary twisting of your ankles, knees and hips, with the potential to cause some damage.
Freestyle Step Specific Features Shoes
Sadly, I have not found any "Freestyle Step Specific Shoes" that were specifically created with this type of sport in mind. Appropriate type of exercise shoe is extremely important as to maximise your freestyle step workout, your performance while exercising it and being comfortable while doing it.Needless to say that the life of the shoe is extended if used as designed. Workout shoes are created to provide features for specific kinds of workouts, that are extremely important to that specific activity being exercised.
I mean, the extra cushioning on running shoes aide with long distance workout sessions, on the other hand traction is added to some sport shoes to assist with tennis.
Conclusion
Although freestyle step does not have a single activity, some sport specific workout shoes do a good job in aiding with safety, endurance, stability and injury prevention. There are many cross training workout shoes providing a good combination of arch, ankle and motion control stability, thus to averting damage and achieving good freestyle step performance."The information provided herein is strictly for educational purposes. Always consult your qualified Group Fitness Instructor before implementing any suggestions above."
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.
That was our September 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
January 2020
January 2020
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