Monday, October 15, 2012

Zumba - is it risking injury in the name of fun?

English: Maria Moline, instructor, coaches her...
Maria Moline, instructor, coaches her Zumba class through the dance choreography in the Patch Fitness Center in U.S. Army Garrison Stuttgart. (Photo credit: Wikipedia)
Feel the beat?
Zumba is one of the more popular dance/exercise classes that provides cardio-vascular workout by combining dance movements and low impact aerobics. It was the accidental brain child of Colombian Alberto Perez, who one day forgot to bring music to his dance class. These classes set to upbeat Latin music provide an opportunity to burn calories and reduce body fat in a social setting. Many health benefits can be derived from any type of exercise activity. But activity carries with it the potential risk of injury to bones, muscles and connective tissue.

Zumba routines consist of a few repeated steps…
As the aging population picks up the beat in an effort to improve overall health and well-being, there are several areas for consideration. In the Latin inspired dance there are a number of moves that require your spine to twist or rotate, placing additional stress on discs.  If you suffer improper alignment or have posture problems, perhaps you should consider an exercise alternative. But for those who are insistent, the steps can be adjusted to very low-impact, and slowed down a bit to avoid sudden or sharp movements. In a class of 25 or more happy participants, no one will notice if you are making minor adjustments and doing your own thing.
 
Surface appearance…
The floor surface that Zumba classes are traditionally held on is concrete or a layer of wood over concrete. These are non-forgiving surfaces. Wood floors are preferable because they are easier on knee and ankle joints and are less apt to result in stress injuries. Because of the impact from floor and dance moves, athletic shoes may be the seemingly best choice. They provide the most cushioning, support and shock absorption, but they also may have too much traction, which hinders the pivoting and sliding that is required in the movements. This may cause you to select a different type of shoe, which does not provide adequate cushioning. Your best bet is cross trainers or a good pair of dance shoes.

Before beginning any exercise program, consult with your doctor…
Foot and ankle injuries are not your only concern. Your back deserves consideration also. As long as you have no restrictions or limitations set forth by your doctor, you should be fine for participation in Zumba class, just remember to:
  • Select proper footwear
  • Select a class that dances on wooden floors
  • Start slow and build gradually
Call Dr. Boucher for all of your foot and ankle health concerns at (203) 238-3668. Then let your feet do a happy dance!

References:

http://www.livestrong.com/article/444395-zumba-safe-back/
http://www.webmd.com/fitness-exercise/features/zumba-fun-is-secret-ingredient-of-latin-dance-workout
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Monday, October 1, 2012

The Pain Of It All - How One Thing Leads To Another!

Three ballet dancers
Three ballet dancers (Photo credit: Wikipedia)
What is it about dancers that make them go to extraordinary means to hide their excruciating pain? There are retired dancers whose personal stories are so horrific that their pain can almost be felt as they talk about their lives. Ballet dancers are notorious for pushing their bodies far beyond reasonable limits! They experience injuries to feet, ankles and beyond, causing pain that defies normal thresholds.

Your passion for the art of making your onstage presentation seem easy is commendable, but how does this justify the destruction of your bodies?

Pain is real and not just perceived.A fine line exists between temporary pain and career altering injuries. The real problem occurs when injuries are not taken care of, and the effects are intense because of a dancer’s reluctance to allow a label of injury. Thankfully there are new programs that are changing the “push through pain” philosophy that has been responsible for ending the careers of many promising dance artists. The focus is changing to much earlier intervention.

No port in a violent storm.As a dance artist, when you sustain a minor and easily treated injury, but refuse to ease up and allow time for your body to heal, the results can be a domino effect. A simple sprain can become a stress fracture, which is compensated for in other areas of the body causing leg, thigh and hip pain. You may also experience shooting pain into the lower back and beyond. By the time you admit to being hurt and needing help, multiple injuries need treating. This represents significant healing time before you can return to performing. Loss of range of motion and pain need to be investigated for an explanation and treatment when necessary.

Make a commitment!Loss of range of motion and pain need to be investigated for an explanation and treatment when necessary. Don’t let the injury situation reduce you to a painful shuddering mass. Call Dr. Boucher to schedule an appointment. She has roots in the dance community and will work to help you achieve foot and ankle health.

Take a break and a step in the right direction and call for an appointment at (203) 238-3668. She understands the physical and financial demands required of dancers and will work to have you whole and pain free.

References:

http://www.thestar.com/entertainment/onstage/article/1243976-dancer-s-aching-body-of-work
http://blog.livearts-fringe.org/2012/08/09/dance-and-healing-the-broken-body/
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