zumba injury prevention

Zumba: Tips to prevent injuries

How to keep away from Zumba injuries

Last month we had three patients coming to our clinics, who had suffered injuries while doing Zumba.  Interestingly, all had the same issue - pain in their knees.Interestingly, all had the same issue - pain in their knees.

Zumba is the closest you could get to having fun and having a cardio workout at the same time. And surely, it's popular! But like any other sport, there is a risk of getting aches and pains. How do you fix it?  If you have no pre-existing conditions that have caused trouble in your knees earlier, you could easily prevent  injuries during Zumba.

Tips to avoid Zumba injuries:

  • Check your shoes – are they comfortable and not too tight?

 

  • Do not use your running shoes for Zumba. Instead, go for shoes meant for cross-training or dancing ie. those with a flat base.

 

  • Choose an appropriate level. Not all Zumba classes are equal. Some are designed for first-timers and beginners, while some are targeted at regulars.

 

  • Minimise or best to avoid pivoting movements during Zumba. Make sure you are always keeping your knees pointing in the same direction as your toes.
muscle pain ache

Aching Muscles after Diwali Cleaning?

Muscle Pain after Diwali? It could be DOMS

What is DOMS

DOMS is a muscle pain or discomfort that occurs as a result of muscle damage after a strenuous exercise. It usually appears one or two days after the damage is done and can last for several days.The severity depends upon how much the muscle is damaged causing swelling, leading to the pain, stiffness and weakness.Heel pain is a common foot condition.

Tips to reduce DOMS…

  • Rest and Recover: Resting for some time can help relieve the muscle pain
  • Massage in the affected area
  • NSAIDs may be used for pain relief
  • Try an Icing or Contrast Water Bath in the are where you have muscle pain
  • Perform Gentle Stretching
  • Keep yourself hydrated
  • Warm Up completely before your next exercise session

Tips to Help Prevent Muscle Soreness After Exercise

  • Warm Up thoroughly before activity
  • Cool Down with gentle stretching after exercise
  • Progress slowly in a new program allowing the muscle and giving time to adapt to new stress
  • It is also important to allow the muscle to recover from work by giving sufficient rest periods

 

Plantar Fasciitis Heel Pain

Plantar Fasciitis? Its a pain in the Heel

Plantar Fasciitis

Things you must know about Heel Pain

Heel pain is a common foot condition. One may experience intense pain while you place weight on your heel. The pain usually builds up gradually and gets worse over time. Walking usually improves the pain, but it often gets bad again after walking or standing for a long time.

This type of pain could be due to the overuse of a tissue known as Plantar Fascia. Plantar Fascia is a broad, thick band of tissue that runs from under the heel to the front of the foot, helping to maintain the arch of the foot. In Plantar Fasciitis, the pain is felt under the heel and usually on the inside, and sometimes along the arch, mostly on walking and running.plantar fasciitis treatment

Things You Must Know About Plantar Fasciitis

  • People who run or jog regularly, and older adults who are 40-60 years of age, are the two main groups affected by heel pain.
  • Overweight individuals are also more at risk.
  • Correct diagnosis is important: Heel pain could be caused due to different reasons. Let a qualified doctor diagnose the correct reason.
  • Rest your heel: This may not be easy. But avoiding walking long distances and standing for long periods will surely help.
  • Pain relief: Techniques such as icing, massage, ultrasound or electrical muscle stimulation can help to reduce the pain.
  • Stretching the calf muscles and the plantar fascia and strengthening of the intrinsic foot muscles can improve the foot mechanics and relieve the stress on the fascia.
  • Foot mobilizations and supportive taping is also known to have worked well.
  • Use of well fitting, appropriate shoes/orthotics: Use of well fitting, appropriate shoes/orthotics.

Read more about Plantar Fasciitis 

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