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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New Freestyle XTRVGNZ event in Sydney Australia - FREE TO ALL

What?

• EVENT HERE: 

https://www.facebook.com/events/1828296344158430/

• For all Fitness peeps in Australia or visiting for FILEX 2017 - Igniting Passion. 
• Letting you know that on the 29th April 2017 I have a FREE Freestyle event at Crunch Fitness Australia in 48 Druit Street in the CBD. 
• A stroll to all sorts of public transport, and small stroll to the International Convention Centre Sydney - ICC Sydney, where FILEX will be taking place. 
• You will get:
• FREE entry to the awesome Crunch Fitness gym, 
• FREE entry to the Hi-Lo class
• FREE entry to any or both Freestyle Step Classes
• FREE entry to the Retro Grit (Dance) class
• FREE Bolero Drink Australia flavoured drinks (with only 5 calories per litre!!). 

What more can you ask for???? Come and let's have fun!!!

When?

• Saturday Arpil 29th
• 1pm to 5.30pm

Where?

• Crunch Fitness CBD (Sydney)
• 48 Druitt Street, Sydney CBD NSW 2000

Facebook event?

• Freestyle XTRVGNZ Event (Facebook)

New Freestyle XTRVGNZ event in Sydney Australia - FREE TO ALL

What?

• MORE DETAILS TO COME..... 
• We have instructors from Sydney and Melbourne to tempt you on your Freestyle workout. 
• Come and do one, two, three or the four sessions. 
• Freestyle Step, Dance, another freestyle Step class and a HiLo... 
• Times and further details to come to the FACEBOOK event

When?

• Saturday Arpil 29th
• 1pm to 5.30pm

Where?

• Crunch Fitness CBD (Sydney)
• 48 Druitt Street, Sydney CBD NSW 2000

Facebook event?

• Freestyle XTRVGNZ Event (Facebook)

Larz, Lars, Freestyle Step Master, Nike Elite Trainer... Who is Larz?

Larz, Lars, Lars Schuijling, The Energy Maker, Freestyle Step Master, Nike Elite trainer, dancer, choreographer… whatever you want to call him… the question remains, who is this multifaceted, multi-talented character?

Larz is an international NIKE Elite trainer, dancer and choreographer with more than 20 years of experience teaching under his belt, dancing and choreographing internationally, as well as presenting at large-scale conventions both in his home country, The Netherlands, and in several other countries.

Larz won 'Best Presenter' of the Netherlands more than once, and his moves were seen in Dutch TV programmes such as 'Idols', 'Holland's Next Top Model', as well as the Dutch version of 'So You Think You Can Dance' (SYTYCD). He taught at Lucia Marthas' Institute of the Performing Arts and developed curricula for Teacher Trainers. What really is noticeable above all is that his classes are full of fun and energy. An awesome combination.

There is no one that I can think of here in Australia, and very few internationally, that matches the variety of disciplines that Larz seems to excel in. He is known, not simply as Larz, but also as Lars, The Energy Maker, Step Master, to just mention a few. Internationally known as an all-rounder fitness presenter, Music DJ, Nike Elite Trainer and “So You Think You Can Dance” Choreographer. If you have attended his workout sessions, you know will then know his killer workouts in the Nike Training Club (NTC) as a Nike Elite trainer.

When Larz presents a session, the attending members have a great time moving and grooving. Larz shows powerful upbeat and energetic street dance routines in is dance sessions, tuning into the right alignment and rhythm/groove that comes with it. While in his Freestyle Step sessions variety in movement, and synchronisation in rhythm, music and moves is the centre of attention.

Master step and dance sessions usually end with a final performance in which both Larz and members gives all they have. Larz is also known for giving professional feedback after such sessions to help those that seek constructive criticism by someone of his calibre.

Lars humble beginnings started when he was 15. At that tender age, he started giving classes in fitness clubs, dance schools etc. until he reached the presenter category and traveling to events around the world for major conventions and events around the world for groups of 50 and… up to 1000!!!

Who is “Larz the International Presenter”:
Larz “the International presenter” is one of the most prominent teachers in the group fitness industry creating amazing routines and new moves. Larz undoubtedly inspires people to do more, to do it harder, to just get up and shake it. His inspiration has reached thousands of people around the globe, not just in his home country of the Netherlands.

Larz motivation to new moves, to new routines, new music, comes from his heart. He has a very strong love for music, thus spends quite a bit of time creating new mixes and sounds.

Larz music creations are not just used in his dance sessions, Freestyle Step sessions, or any other session he might be instructing, they have found their way into the clubs, festivals and parties where he works sometimes as DJ.

But sharing his music in this way is not just enough to Larz. His music is now also shared in the music share platform knowna s SoundCloud. Have you searched him? https://soundcloud.com/larz-nl give it a listen. His music is made of phat soundz and full of energy!

Larz agreed to a small interview to let us know a bit more about himself and his relation to Freestyle Step.

Here is how the interview went... ENJOY!:

What type of Freestyle Step does Larz describe himself as?

LARZ  -   I just do what I like as a step trainer, and always try to be different but always teaching classes that people like!!

Why did Larz start teaching Freestyle Step and when was that?

LARZ  -   After my hip-hop Classes I just started doing step and High Low also because of the more work you can get 

Does Larz have any favourite Freestyle Step brand, like clothing, Music producer, Accessory maker, etc…?

LARZ  -   For me only one brand NIKE, my support and sponsor!!! Music ill like a lot and what’s new and happing ….

Larz and Technology. What apps/software does Larz use in conjunction with Freestyle Step?

LARZ  -   Ableton and logic!! To produce and create music and mixes

Nutrition and exercise go hand in hand. Is there any specific diet that you would suggest to someone using Freestyle Step as their exercise, that would assist them in their diet? Or any advice regarding Nutrition and exercise?

LARS  -   Me I’ll eat everything also because I train a lot and have a high Metabolic system 

What is the place where you consider to be your “FAV” location to perform a Freestyle Step Master session? …. And why?

LARZ  -   All over the world!!

What songs/playlist gets you really stimulated to jump on that Step platform and give your all to it?

LARZ  -   My own ;p iahaihiahia

Your best Freestyle Step memory so far?

LARZ  -   To many because I love teaching step everywhere, so I need to come over there soon!!

Any encouraging words to the Freestyle Steppers in Australia?

LARZ  -   KEEP STEPPING!!! 

THANK YOU LARZ!! 
For the time you took from your busy schedule to respond to these questions.

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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 April 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
April 2017

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TWITTER - https://twitter.com/FreeStyleStep
FACEBOOK - https://www.facebook.com/StepXTRVGNZ
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INSTAGRAM - http://instagram.com/freestylextrvgnz
# TAGS - #freestyle, #FreestyleStep, #step #XTRVGNZ

Should I Stretch Before or After I Warm Up?

You know that stretching is important before any type of exercise. But it also is to warm up your muscles. So, the question is “Before commencing any physical exercise, should a stretch follow a warm up, or is the warm up following the stretch?”

The answer is simple and straight forwards. Always warm up before you stretch. Never stretch cold muscles. This is because if your muscles are still cold and tight and you attempt to stretch them, you will have a greater chance of pulling them.

However, do not forget that a warm-up is very important for the stretch, as it gives your blood vessels a good workout, and it dilates them. This allows for greater flow of blood. Blood carries oxygen to the cells, thus your muscles are well supplied with oxygen after a good warm up.

Do not forget that when you warm up, your muscles do exactly that. They warm up. The core muscle temperature is raised allowing for optimal flexibility and in combination with the blood and oxygen flow, it also makes them more efficient. However, do not try to warm up your muscles quickly. By slowly raising your heart rate as part of your warm up routine, it will also help to minimise physical stress on your heart when you start your freestyle step workout. Don’t forget, your heart is also a muscle. I remember many times in my earlier years of exercising, that I used to get side stitches during my freestyle step class. Side stitches are a sign that I did not warm up properly, and the muscles telling me all about it

How to Do a Proper Warm-up

Now that I have put the fear of warm up in your head, the question that will most likely be circulating now is… “how do I properly warm up my muscles?”

To start with, do about 5 to 10 minutes of light aerobic exercise. A simple up and down the step will do just fine. However, you can make it even lighter by stepping side to side behind the step, or walking around it, or even just simple side to side tapping. You can include walking briskly, and work your way up to jogging slowly. Never rush your warm up!

The buzz word going around now days is “Dynamic Stretches”. But what is “Dynamic Stretching”. Dynamic stretching is a form of stretching that utilises momentum from form, as well as the momentum from static-active stretching strength, so you can propel the selected muscle into extending its range of motion. At no time, should any “Dynamic Stretches” muscle extension exceed the static-passive stretching ability of the person performing the stretch.

Some of these dynamic stretches include Walking Lunges or Step lunges, Step up/down, Kick side to side, forwards touch side to side from the step platform onto the floor, etc…

Stretching Tips:

Ok. Now you are warmed up. Now what?

Remember, you are stepping. Thus now that you are warmed up play attention at any area that may feel tight. Special attention to be given to your any muscle that helps your joints to function as they should in your legs, and feet.

Notice that I said “play attention to areas that may feel tight”. But, what if my muscles do not feel tight? Should I still stretch them. Well, it is up to you. If your muscles are warmed up, and they feel like the warm up did the stretching for you, it may not be necessary to stretch any further before you start your freestyle step class, although I strongly suggest that you do.

Saying that, keep your radar on and see if you feel tight or a muscle cramp coming on during the step routine, and if you do, it is not just fine to stop and stretch, it is strongly recommended that you do.. go to the side of the room and try some effective “cramp muscle prevention stretches” if your legs start cramping, such as

1. “Calf Stretches”
2. "Quad Stretches"
3. "Hamstring Stretches"

There are other basic tips that can assist you with your stretches. These are:

1. When stretching, do not bounce! Instead try to hold still on every stretch you perform for about 15 to 30 seconds.
2. Once you are reaching the limit of your muscle extension, you may start feeling some light discomfort. That is actually good. However if the discomfort becomes pain, never stretch through the pain. Only stretch to the point where you begin to feel tightness in the muscle. That is about it!. With time and repetitive practice, you will feel less muscle tension, until you can increase the stretch a bit more than last time, and only until you feel the same slight pull you had in previous days.
3. Do not get distracted and only get to stretch one side of your body. Always make sure stretching is equally distributed to both sides. Sometimes is a “catch 22”. You neglect to stretch your left calf, because you only felt tightness on you right one, thus only your right side was stretched. Not stretching your left calf can lead to tightness in that area, so be careful to stretch both sides equally.
4. Keep breathing while stretching, Don't hold your breath. Stay relaxed and breathe in and out slowly. Take deep belly breaths. That is keep your upper body straight and shoulders relaxed without slouching. If feeling tense, drop your arms and shake them about. Breath in through your mouth and push your stomach out while at the same time pushing down and out with your diaphragm. Your abdomen should feel expanding. Once you are breathing out, do it slowly. You can lay down on your back parallel to a gym mirror to see if you are breathing properly. You should be able to see your stomach raising with every breath, and falling with every exhale. Your chest should not be moving.
5. It is also a great time to stretch after your step workout. You can use a foam roller to roll out any tight areas, such as your quads, hamstrings, calves, etc….

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Disclaimer

You must get your physician's approval before beginning any exercise suggested in this blog. These recommendations 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 lightheadedness, 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 January 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.

Next month we will looking at the subject of "Applying Music to Step Aerobics" here we will looking at why is music so important when doing a Freestyle Step Aerobics Class.

Bruno Jimenez
January 2017

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TWITTER - https://twitter.com/FreeStyleStep
FACEBOOK - https://www.facebook.com/StepXTRVGNZ
YOUTUBE - https://www.youtube.com/channel/UCVpN8YvJ_2er0rw8B3q-sbA
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# TAGS - #freestyle, #FreestyleStep, #step #XTRVGNZ