Aerobic exercise like dancing and general cardio workouts have great benefits when it comes to maintaining a perfect shape. Don’t wanna dance alone? Try Zumba! But like everything else that stresses the legs and knees, too much dancing can cause serious pain.
Zumba, like other dance-related aerobic exercises, has more to do with the knees than any other part of the body. Although most modern-day trainers of the Zumba dance exercise modify their routine to work all muscle categories of the body, knees are still the most vulnerable joints.
If you are new to Zumba or you have weak knees, odds are you’ll experience Zumba knee pain after your first training. But then again, Zumba knee pain is not something you should stress about, since it can be relieved using the solutions listed below.
What Causes Knee Pain in Zumba?
Torquing is a technical term used to describe the pain you feel on your knees after dancing for long hours in the gym. This type of pain usually occurs when the dancer points the knee in a different direction from the position of the toes. Simply put, it is a disorganized movement, of the knee that results in pain and, in some cases, inflammation.
When you are dancing in this way – moving your knee from side to side, continuously contradicting the direction of your toes – your tendons will have a hard time keeping your knee in place. This continuous struggle will lead to wear and tear in your knee and eventually, it will translate to knee pain. If this goes unchecked, the problem can change into chronic knee pain. You don’t want that!
What’s the Remedy?
All things considered, the reason why most Zumba dancers end up with knee pains is because of two things – they don’t stretch and warm-up properly before dancing, and they wear inappropriate footwear.
Stretching and Warm Up
Stretching before and after any strenuous exercise – including Zumba dancing or similar cardio workouts – is a crucial part of maintaining a healthy body and preventing injuries. By stretching and warming up before and after a Zumba class, you’re allowing yourself to take deep breaths, stretch and relax your muscles, so they loosen up and are more flexible than usual. Stiff muscles and joints trying to do Zumba dance moves can cause severe pain and injuries. So be sure you do what’s right for your body and warm up and stretch properly before and after the Zumba dance class,
Although there are no strict guidelines about the kind of shoe you should or should not wear to a Zumba dance class, some shoes are more appropriate for the dance moves than others.
Zumba is a fun, high-energy dance with sexy Latin beats mixed with hip-hop. This means that you’ll be doing a lot of rhythmic moves with your legs and your knees. If your shoes are firm to the ground your knees will move before your toes. On the other hand, if your shoes are slippery you’ll miss your steps and fall. To relieve Zumba knee pain, use shoes that are specific to the dance itself.
If you don’t want to stress your budget with a Zumba shoe purchase, get a pair of slip-on dancers and put them on your running sneakers. In this way, your high-friction sneakers will be transformed into more appropriate dance shoes.
Another option is to stand in front of the mirror to watch your dance moves. This will help you figure out what you are doing wrong in your Zumba class.
Zumba dance moves are best enjoyed with the right pair of shoes, so make sure you buy a shoe that is specific to Zumba. Also, make sure you pay attention to your knees.
Supplements for Knee Pain
If you have Zumba knee pain or muscle discomfort, there are natural, herbal-based supplements that may help promote healthy knees, joints, and muscles by supporting minor pain relief and managing inflammation. Not sure where to start? Try supplements for chronic pain from trusted natural health brands like Lane Innovative, Natural Factors, and Terry Naturally.