While fitness buffs may consistently think to stretch their hamstrings, fitness coach Nadia Murdock says people often overlook feet as a body part that can benefit from stretching. This will help to relieve tension in the foot, and excellent if you are experiencing plantar fasciitis , making it much less likely to become irritated.
Barefoot exercises and balance exercises are some of the best ways to keep the feet strong. For instance, there are a few yoga moves that will give your feet a solid workout. A good one for beginners is Mountain Pose , where you stand equally on both feet and distribute your weight evenly. Start to lift all of the toes up while keeping the rest of the foot on the mat.
Our feet are connected to our core and glutes which means that we actually get more out of our workouts if we are strong from the ground up. Taking care of your feet means keeping them flexible and strong, and wearing the right shoes for your workout.
Wearing improper shoes can lead to a multitude of issues including plantar fasciitis , arch spasms, heel spurs, and tendonitis. Murdock recommends choosing a shoe for a specific workout so you can avoid injury and protect your feet. For example, a running shoe is not the same as a sneaker used for weight lifting. Splichal says the best shoes for working out are those that allow for optimal movement. Murdock suggests visiting a running shoe store to see if they offer free measuring.
I found that out the hard way when I fell flat on my butt doing a merengue! Be sure to test your glide before you start, and mop up your area if needed. Ditch the crowds. Crowded classes can lead to injuries, bumps, and falls. Check out multiple facilities and various times of the day to find which classes are least congested.
Stretch after your workout. Recent research suggests that stretching before a workout may actually hinder performance.
The best time to improve flexibility and posture is after class, when your muscles are warmed. Warm up and cool down. A good warm-up will help raise your body temperature, work your muscles, and reduce soreness afterward. A brief cool-down consisting of of lighter physical activity will help bring down your heart rate, respiratory rate, and body temperature.
Zumba instructors often use music with a slower beat as in the first half of "Proud Mary" vs. So bring a bottle of water and stop for frequent sips.
Humidity can add to your risk of passing out. Watch for lightheadedness and stop if you feel faint. Modify those moves. Use common sense and avoid dangerous moves, even if the teacher and your neighbors are doing it.
I avoid any ones that involve high leaps it's called an " insanity diamond jump " for a reason! And if my heart rate gets too high or I feel short of breath, I substitute low-impact side-to-side or front-to-back moves. Consult your physician. Get Ratings on the go and compare while you shop. Sign In. Become a Member. During class, listen to your body. The fix : Always warm up and cool down, and find an instructor that suits your fitness ability. Each instructor has his or her own style, so observe the class before joining, or call the gym for the scoop.
The injury: tendonitis in the shin. Known as posterior tibialis tendonitis in doctor-speak, this injury feels similar to shin splints, but the pain is slightly to the side of the leg instead of the front. It occurs when the tendon that runs between the knee and ankle becomes inflamed.
The fix: Like muscle strains, posterior tibialis tendonitis can be prevented by stretching and taking it slow if you are new to exercise. The injury: bone fractures. Marks has treated several fractures due to falls during Zumba, including to bones in the forearm and foot.
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