Knee Support For Dancers? The 61 Top Answers

meniscus tear

The meniscus serves as a shock absorber and protects the knee joint from impact. Meniscus tears, or cartilage tears, are a common injury in dancing, often occurring after landing a jump or a sudden twist of the knee. Wear and tear from loading the joint, as well as twisting the lower leg to improve turnout, can also damage knee cartilage. Performing new choreography with sudden or very deep strokes can be another factor.

Symptoms of meniscus damage include pain and swelling, and a pinching sensation caused by a piece of cartilage breaking loose and getting caught in the joint. Minor meniscus tears can be treated conservatively, but serious injuries may require surgery.

If you experience sudden knee pain during a class or rehearsal, stop right away, says physical therapist Dr. Suzanne Martin, Founder of Pilates Therapeutics in Alameda and Senior Physical Therapist at Smuin Ballet. “Sometimes the knee is just twisted,” she says. Her favorite way to fix minor twists: “Sit on a sufficiently high surface and swing your legs. It’s like rebooting the knee.”

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Anterior Knee Pain (AKP), Alignment and Injury in Dance | dr Victor K Lin

Anterior (front) knee pain is the most common knee injury in dancers. It is a Repetitive Stress Injury (RSI) that affects up to 33% of dancers. Because it’s often difficult to manage, it’s the subject of extensive research – showing the problem may not be in your knee but in the rest of your body.

AKP – What is it?

AKP is usually insidious to begin with and progressive in nature. It starts with crepitus (crunching, popping) and progresses to stiffness, hanging, pain, and swelling. It can be provoked by new choreographies, angled stages, new shoes or an abrupt change in the dance plan. Movements such as grand plies/squats (bending/extending knees) and jumping/landing increase risk.

The usual suspect

Traditional thinking in the field of sports medicine is that AKP is often due to patellar femur syndrome: a condition in which the kneecap does not track properly in its canal (the trochlear groove). This is thought to be due to tightness of the iliotibial band (ITB) muscles and/or weakness of the internal quadriceps muscle (vastus medialis oblique or VMO).

Treatment after relative rest is a vigorous ITB stretch and VMO strengthening. The key to stretching the ITB is stretching its two components – the tensor fascia lata (TFL) and the gluteus maximus. Both need to be stretched. Strengthening the VMO involves shallow, slow, multidirectional lunges or pressing a ball between the knees with the injured leg straight out.

Biomechanical Research

Research into this injury shows that dancers with this injury often struggle elsewhere. The Harkness Center for Dance Injuries in New York showed a significant correlation between poor core strength, core proprioception (positional sense), hip weakness, hip tightness, and knee injury, particularly AKP. Conversely, they found that dancers with good core, pelvic/hip strength, flexibility, and coordination had a dramatically lower incidence of knee injuries/pain.

Similarly, dancers with ankle injuries had deficits in hip strength and coordination, and athletes with these deficits were found to be at increased risk of ankle injuries.

Knock knees (known in sports medicine as increased genu valgus or increased “Q-angle”), particularly in female athletes, are commonly associated with knee injuries. What is less emphasized, however, is the role of proper alignment in preventing injury. The body is a chain of connections, and the position of one affects the next.

In many cases knock knees are due to internal rotation of the thighs at the hips. This leads to compensatory outward rotational torque of the lower leg and predisposes to flat feet during athletic activities, particularly dance movements. Dancers with this condition often compensate by positioning their feet in the correct position for the choice, then pushing up off the floor, twisting their lower leg and putting additional stress on the knee joint.

The chain can also work in reverse. Flat feet can force the lower leg to compensate with increased external rotation, which puts stress on the knee. Reduced movement of the ankle during flexion and extension (dorsiflexion or plantar flexion) due to tight calves or a previous ankle injury stresses the foot toward increased flatness and subsequent rotational loading of the lower leg and then the knee.

In addition, biomechanical research also recognizes the importance of the hamstring muscle in controlling lower leg rotation during athletic activity. A strong and coordinated hamstring is critical to reducing the risk of knee injury.

The increased incidence of anterior cruciate ligament (ACL) injuries in female athletes, particularly in sports such as soccer, led to a similar analysis in dancers. The ACL is one of the four critical stabilizing ligaments in the knee and an injury can be devastating, requiring surgical repair and/or 9-12 months of rehabilitation.

Interestingly, the incidence of ACL injuries in female ballerinas is relatively low. Research at the Harkness Center for Dance Injuries showed that the jump training young dancers received in traditional ballet programs reduced their risk of such injuries compared to other female athletes. The emphasis on landing a jump with the balls of your feet first encourages protective knee flexion at impact. In fact, studies of female soccer players concurrently found that improper landing technique and quadriceps/hamstring strength imbalance significantly contributed to their higher incidence of ACL injuries compared to males. It is now recommended that female athletes learn how to land properly after a jump (bending the knees to absorb the impact upon landing) and undergo targeted hamstring strengthening as part of a standard prevention program.

ACL injuries can and do happen in dancers – they’re just less at risk than other female athletes. Research has also found that the incidence of dance injuries is dramatically higher towards the end of the dance season or towards the end of the day – that is, when the dancer is tired.

Conclusions

It is important for the dancer to regain flexibility, strength, proprioception and proper technique during the rehabilitation period after any injury. Failure to do this, even if the injury feels like it has recovered, can result in a recurrence of that injury or a compensatory injury elsewhere along the body’s kinetic chain.

After all, a recurring injury is a red flag. It either means the dancer is not taking the time to fully and/or properly recover, or the dancer is compensating for poor biomechanics. Biomechanical deficits due to the natural anatomy are difficult to correct, but can be modified somewhat by stretching and strengthening (“body shaping”), alignment optimization and orthotics or taping. Biomechanical deficits due to incorrect technique should be investigated and corrected. Both approaches should be carried out with the help of a qualified dance teacher and, if necessary, a healthcare provider familiar with dance technique.

Links:

1. “Patellofemoral Exercises” Kaiser Permanente, Physical Therapy Department, for the rehabilitation of Patella-Femoral Syndrome

References:

1. “Principles of Dance Medicine, Clinical Management of the Dancer Patient,” an educational conference at the Harkness Center for Dance Injuries, July 2010.

2. Dance Injury & Prevention, 3rd edition by Justin Howse, MD. Routledge Publications.

3. Preventing Dance Injuries, 2nd edition by Ruth Solomon, John Solomon, and Sandra Cerney Minton. Human Kinetics, 2005.

Photo credit:

1. Figure 2 Photo rights purchased from istockphoto.com

2. Figure 3 Photo by lululemon on Flicr.com under the terms of their attribution license

3. Figure 4 Photo by mkd from Flickr.com under the terms of their attribution license

4. Figure 6 TOP Photo by Pixel 😉 by CommonsWiki under the terms of the GNU Free Documentation License

5. Figure 6 BELOW, photo provided by imageshack.us in accordance with their Terms of Service

6. The rights to Figure 7 were acquired from istockphoto.com

Share on Pinterest Whether you’re a competitive athlete, a weekend warrior, or a daily hiker, dealing with knee pain can interfere with your favorite activities. Knee pain is a common problem. In fact, according to the Cleveland Clinic, 18 million people see a doctor for knee pain each year. These include pain caused by: Overuse

arthrosis

tendinitis

bursitis

meniscus tears

Sprained Knee Ligaments The good news is that there are several ways to treat knee pain, including stretching and strengthening exercises that you can do yourself. In this article, we’ll walk you through some of the most effective exercises you can do to strengthen your knee and relieve knee pain.

Exercise and Knee Pain If your knee pain stems from an injury, surgery, or arthritis, gentle stretching and strengthening exercises can help relieve the pain while improving your flexibility and range of motion. Exercising a knee that’s injured or arthritic may seem counterintuitive, but in fact, exercise is better for your knee than resting it. If you don’t move your knee, it can lead to stiffness, which can make the pain worse and make it harder for you to do your daily activities. Gentle stretching and strengthening exercises strengthen the muscles that support your knee joint. Stronger muscles can reduce the impact and stress on your knee and help your knee joint move more easily. Before beginning any exercise program for knee pain, be sure to talk to your doctor or physical therapist to make sure the exercises are safe for you. Depending on your situation, they may recommend some changes.

Stretches According to the American Academy of Orthopedic Surgeons, performing lower body stretches can help improve the range of motion and flexibility of your knee joint. This can make it easier to move your knee. Before you start stretching, it’s important to warm up for at least 5 to 10 minutes. Light activity like cycling on a stationary bike, walking, or using an elliptical trainer are good warm-up options. Once you’re warmed up, do the following three stretches and repeat once you’ve completed the knee strengthening exercises. Aim to do these stretches and exercises at least four to five times a week. 1. Heel and Calf Stretch This stretch targets the muscles in your lower leg, specifically your calf muscles. Share on Pinterest How to do this stretch: Stand facing the wall. Place your hands on the wall and step one foot back as far as you can comfortably. Toes on both feet should point forward, heels flat, and knees slightly bent. Lean into the stretch and hold it for 30 seconds. You should feel the stretch in your back leg. Switch legs and repeat. Do this stretch twice for both legs. 2. Quadriceps Stretch This stretch specifically targets your quadriceps, the muscles at the front of your thighs. Performing this movement can help improve flexibility in your hip flexors and quadriceps muscles. Share on Pinterest How to do this stretch: Stand next to a wall or use a chair for support. Your feet should be shoulder-width apart. Bend one knee so your foot goes toward your glutes. Grasp your ankle and gently pull it toward your glutes as far as you can. hold for 30 seconds. Return to the starting position and switch legs. Repeat 2 times on each side. 3. Hamstring Stretch This stretch targets your hamstrings, which are the muscles at the back of your thigh. You should feel this stretch in the back of your leg and down to the base of your glutes. When you flex your foot, you may also feel the stretch in your calves. Share on Pinterest How to do this stretch: For this stretch, you can use a mat to add some padding under your back. Lie on the floor or mat and straighten both legs. Or, if more comfortable, you can bend both knees with your feet flat on the floor. Lift one leg off the floor. Place your hands behind your thighs but below your knees and gently pull your knee toward your chest until you feel a slight stretch. This shouldn’t be painful. hold for 30 seconds. Lower and switch legs. Repeat 2 times on each side.

Strengthening Exercises According to the American Academy of Orthopedic Surgeons, you can help reduce the stress on your knee joint by regularly exercising the muscles around your knee. To strengthen your knees, focus on movements that work your hamstrings, quadriceps, glutes, and hips. 4. Half Squats Half squats are a great way to strengthen your quadriceps, glutes, and hamstrings without stressing your knees. Share on Pinterest How to do this exercise: Get into a standing squat position with your feet shoulder-width apart. Place your hands on your hips or in front of you for balance. Look straight ahead and slowly squat down about 10 inches. This is halfway to a full squat. Pause for a few seconds, then stand up by locking your heels. Do 2 to 3 sets of 10 reps. 5. Calf Raises This exercise strengthens the backs of your lower legs, including your calf muscles. Share on Pinterest How to do this exercise: Stand with your feet shoulder-width apart. Stand next to a wall or hold the back of a chair for support. Lift both heels off the floor so that you are standing on the balls of your feet. Slowly lower your heels to the starting position. Control is important with this exercise to strengthen your calf muscles. Do 2 to 3 sets of 10 reps. 6. Hamstring Curl The standing hamstring curl targets your hamstrings and glutes. It also requires good core strength to keep your upper body and hips steady. Share on Pinterest How to do this exercise: Stand facing the wall or use a chair for support. Your feet should be hip-width apart. Lift one foot up, bend your knee and lift your heel toward the ceiling. Walk as far as you can while keeping your torso still and hips forward. Hold for 5 to 10 seconds. Relax and lower yourself to the starting position. Do 2 to 3 sets of 10 repetitions for each leg. 7. Leg Extensions Strengthening your quads with your own bodyweight rather than a weight machine can take extra pressure off your knees. Share on Pinterest How to do this exercise: Sit upright in a chair. Place your feet flat on the floor, hip-width apart. Looking straight ahead, contract your hamstrings and straighten one leg as high as you can without lifting your buttocks off the chair. Pause, then lower to starting position. Do 2 to 3 sets of 10 repetitions for each leg. 8. Straight Leg Raises The straight leg raises will strengthen both your quadriceps and hip flexors. As you flex your foot at the end of the movement, you should also feel your shins tighten. As this exercise gets easier, you can add a 5-pound weight at the ankle and gradually work your way up to a heavier weight while building strength in your legs. Share on Pinterest How to do this exercise: You can use a mat to cushion your back for this exercise. Lie on the floor with one leg bent and one leg extended. Contract the quadriceps of your straight leg and slowly lift them off the floor until they are the same height as your bent knee. Pause at the top for 5 seconds, then lower to the starting position. Do 2 to 3 sets of 10 repetitions for each leg. 9. Side Leg Raises This exercise works both your hip abductors and your glutes. Your hip abductor muscles, located on the outside of your hips, help you stand, walk, and rotate your legs with ease. Strengthening these muscles can help prevent and treat pain in the hips and knees. As this exercise gets easier, you can add a 5-pound weight at the ankle and gradually work your way up to a heavier weight while building strength in your leg muscles. Share on Pinterest How to do this exercise: Lie on your side with your legs stacked on top of each other. Cradle your head in your hand and place your other hand on the floor in front of you. Raise your top leg as high as you can comfortably. You should feel this on the side of your hips. Pause briefly at the top, then lower your leg. Do 2 to 3 sets of 10 repetitions for each leg. 10. Prone Leg Raises Share on Pinterest This exercise works both your hamstrings and your glutes. As this exercise gets easier, you can add a 5-pound weight at the ankle and gradually work your way up to a heavier weight while building strength in your leg muscles. To perform this exercise: For this exercise, you can use a mat to add padding underneath you. Lie on your stomach with your legs stretched out behind you. You can rest your head on your arms. Engage your glutes and hamstrings in your left leg and raise your leg as high as you can comfortably without causing pain. Make sure your pelvic bones stay on the floor during this exercise. Hold your leg in the raised position for 5 seconds. Lower your leg, rest for 2 seconds, then repeat. Do 2 to 3 sets of 10 repetitions for each leg.

What else helps with knee pain? Knee pain relief depends on the cause or the problem that is making it difficult for you to go about your daily activities. Carrying excess weight puts extra strain on your knees, which can lead to osteoarthritis. In this case, according to the Cleveland Clinic, the most effective treatment is weight loss. Your doctor may recommend a combination of diet and exercise to help you lose weight and strengthen the muscles in your lower body, especially around your knees. A 2013 study found that adults with obesity and knee osteoarthritis experienced weight loss and knee pain after 18 months of diet and exercise. But if overuse is the culprit, your doctor will likely suggest RICE — which stands for rest, ice, compression, and elevation — and physical therapy. A physical therapist can work with you to develop a program that includes a variety of range of motion exercises, stretches, and muscle-strengthening movements.

No matter what style of dance you perform, dancing requires a great deal of flexibility, strength, and endurance. Hours of training, rehearsals and performances can be very taxing on a dancer’s body, especially the muscles and joints of the lower body.

Dance injuries are therefore not uncommon in dancers of all ages. Sprained ankles, back spasms and hip injuries are among the most common dance injuries. However, there is much dancers can do to prevent dance injuries during their practice and in their daily routine.

The most common dance injuries

The demanding nature of dance means that dancers can sustain injuries to a number of different areas of their bodies. However, some of the most common dance injuries typically occur in the lower body, including the back, hips, feet, and ankles.

Sprained ankles

Ankle sprains are one of the most common acute dance injuries. Often occurs as a result of overstretching the ligaments of the ankle by stretching the joint beyond its normal range of motion. Ankle sprains that are particularly severe, or those that are left untreated and without rest, can cause tears in the ligaments within the joint.

Dancers with ankle sprains experience pain on the inside and outside of their ankle, and in more severe cases, swelling and visible bruising.

Shin splints

Shin splints often occur as a result of strain on the leg and usually cause pain and tenderness along the shin. This can sometimes occur from dancing on a hard surface, straining the leg after a period of inactivity, or improper technique.

“Trigger toe” (flexor hallucis longus tenosynovitis)

Commonly referred to as “trigger toe,” this dance injury is the result of damage to the muscle in the toes, particularly the big toe, when dancing on toe. Pain can occur along the inside of the ankle and extend under the foot, which can cause the big toe to feel stuck when pointing your feet.

Achilles tendonitis

Often the result of overusing the Achilles tendon from pointing the feet, Achilles tendonitis causes inflammation along the back of a dancer’s ankle.

This injury is more common among dancers who consistently use incorrect form or overtrain. In people suffering from Achilles tendinitis, tenderness and pain can be felt over the heel of the foot. This pain often seems to lessen after warming up, but can be made worse by jumping or dancing on top.

Snapping hips

Dancers may feel a cracking or popping sound in the hip joint and some tenderness in that area. This murmur is the result of movement of a muscle or tendon across the hip bones with external rotation, often with development and battements.

Hip snapping is considered a long-term injury, and treatment typically includes massage, stretching, and physical therapy focused on strengthening the hip and core.

cartilage tears

Cartilage is found in many areas of the body, but dancers are most likely to be affected by cartilage tears around the knees, especially meniscus tears. The meniscus sits under the kneecap and can tear or become damaged if jumps are landed incorrectly or the knee is twisted excessively.

Meniscus tears can cause pain when straightening the knee and jumping.

Patellofemoral Pain Syndrome

Also known as “Jumper’s Knee,” it can be caused by improper “tracking” of the kneecap as a result of muscle imbalance, tight hamstrings and calves, and weak quadriceps muscles. This puts repeated force on the kneecap and causes pain in the joint.

Patellofemoral pain syndrome often occurs from jumps or plies performed without proper form. Dancers may notice pain in the front of the knee when jumping, bending the knee, and climbing stairs.

dancer fracture

Dancer’s fracture is the term given to a fracture of the 5th metatarsal, the bone that connects the little toe to the metatarsal. This fracture can occur when the ankle is rolled while the dancer is standing on tiptoe, causing immediate pain and swelling in the foot.

This injury can often heal within a few weeks but may require surgery in some cases.

back pain and cramps

The strain on the dancer’s lower back is caused by the downward tilting of the pelvis and the frequent arching of the lower back. This movement compresses the spinal joints and overloads the lower back. Back strains and cramps can also result from a muscle imbalance between the back and abdominal muscles and are more common in dancers with a lower spine curvature.

Muscles can feel weak or tight and often cramp while exercising or resting.

Prevent dance injuries

Many of these common dance injuries, especially those resulting from repetitive motion or strain, can be prevented with some small changes in dance practice and daily habits.

Always wear appropriate shoes and clothing for dancing

Make sure your feeling and joints are properly supported for your dance style, and change shoes if necessary if you’re transitioning between several different dance styles or classes.

Always warm up and cool down before and after exercise

Stretch or roll out sore muscles with a foam roller. This helps prevent muscle overexertion and also helps reduce delayed muscle soreness, ensuring proper form is more easily maintained during dance practice or performances in the days to come.

Practice the dance on a suitable dance floor

In particular, sprung floors are known to reduce the pressure on the dancer’s knees, legs and ankles because they absorb the energy exerted during leaps and bounds and return some of that energy back to the dancer. Also, make sure you practice the dance on floors with proper traction. Different dance styles have different demands on their floor, but it’s important to always use the right floor, especially if you’re practicing or performing for several hours at a time.

Build strength and endurance

Consider implementing exercises that build strength and endurance in all parts of the body to avoid muscle imbalances that can lead to many of the most common dance injuries.

Make sure the correct form is always used

Using proper form in practice and performance can help reduce unnecessary stress on muscles and joints that can lead to injury.

summary

Although dance injuries can affect dancers of all ages and genres, there is much that dancers and studio owners can do to prevent these most common types of dance injuries.

Investing in the right flooring for your professional studio or for home practice can help support dancers’ joints and muscles and prevent injuries from strains, jumps and falls.

Harlequin offers a range of performance and dance floors for different types of dance to ensure all dancers can perform and practice at their best.

Browse our range of spring loaded dance floors and vinyl dance floors for studios and home dance practice kits for dancers practicing at home.

Injury rates in dancing are statistically significantly higher than in other sports. A study by Wolverhampton University found that professional dancers are more likely to suffer injuries than rugby players.

Statistics show that 80 percent of dancers suffer at least one injury each year that affects their ability to perform ? compared to a 20 percent injury rate in rugby or soccer players. Dance training, while not a contact sport or specifically high-impact, is intensely challenging and very demanding for even the most fit and able athlete. Here we look at the top six causative factors that lead to dance injuries.

1. Anatomical causes

Natural physical limitations and limitations can limit the development of perfectly correct technique. Aside from being a requirement for professional success, proper technique is a fundamental element in preventing dance injuries. This is reflected in the fact that the communist anatomical cause of possible problems and injuries lies in the limitation of rotation (external rotation) of the hips. Therefore, it is important that the dance student and teacher recognize potential physical limitations early on so that the dancer can learn to work within their true physical reach.

2. Wrong technique

When dancers let their technique slip—usually due to fatigue—they put themselves at a much higher risk of injury. Usually this becomes a problem towards the end of a long tour or gig. Sliding technique is why injury rates among cast dancers typically increase over the duration of a tour. Learning and performing new, unfamiliar choreography quickly can also lead to injury problems because, regardless of the dancer’s ability, they have not had enough time to get used to the movements and hone their technique accordingly.

3. Bad coaching

As with all sports and athletics disciplines, expert tuition and coaching is critical to the development of technical knowledge. It is the responsibility of an excellent and highly qualified dance teacher to recognize anatomical weaknesses, physical limitations or incipient injuries in the dance student and to react accordingly. Additionally, it is imperative that they correctly teach and teach the fundamentals of proper technique and provide advice on supportive lifestyle and cross-training that will ensure optimal dancer health, well-being and physical performance.

4. The floor

The floor is an extremely important environmental factor in a dancer’s health and performance. Custom built dance floors are critical in rehearsal and performance spaces. Floors not built for this purpose do not provide adequate support. Spring-loaded wooden floors support dynamic movements; reinforced, concrete or unsprung wooden floors create unsupportive and unsustainable support for the joints, which in the long run is very detrimental to the dancer’s physical health. A lack of cushioning in the ground can cause many injuries, particularly foot problems, injuries to the lumbar spine and the muscles associated with takeoff and landing – primarily the shin and metatarsal bones, which can lead to stress fractures.

5. Temperature

The ambient temperature of the rehearsal room and the performance room is of paramount importance to avoid dance injuries. Dancers must take extra care not to freeze before or after a workout to avoid muscle injury. A recommended standard temperature for a training and performance space is 68-70 degrees Fahrenheit and should not fall below this range.

6. Excessive practice

Inevitably, dancers often adhere to grueling training schedules – a necessary requirement to master the art and a mainstay of rehearsals for dance productions and touring. Obviously, this is a high risk factor for overuse injuries, especially when a dancer with an existing injury needs to continue training at high intensity. The combination of the aforementioned factors—excellent physical fitness, diet, training, technique, skill, and training environment—significantly reduces the risk of injury under a professional dancer’s demanding training schedules, however, dancers at the top of their game often still sustain significant injury.

By SportsInjuryClinic

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How dancing just once a week can ease the pain of arthritis

Just over half of arthritis sufferers who participated in an exercise program experienced pain relief

London (UK) Daily Mail – 13 November 2012

Waltzing across the room or enjoying a yoga class can work wonders for millions of people suffering from arthritis, researchers say.

One study found that hospital-based exercise programs like Pilates, yoga, or dance fitness can reduce the pain of the condition.

American scientists studied the effectiveness of exercise programs conducted by the Hospital for Special Surgery in New York City.

They found that the weekly programs significantly improved happiness and balance, and reduced pain and the severity and frequency of falls.

Sandra Goldsmith, director of public and patient education at HSS, said: “When participants were asked to rate their pain levels, there was a statistically significant reduction in pain from before to after the test.

“Pain is a huge factor in quality of life. If we can offer classes that help relieve pain, that’s a good thing.”

Researchers evaluated the effectiveness of exercise programs, which included weekly classes in tai chi, yoga, mat and chair Pilates, and dance fitness, on 200 participants.

Surveys were conducted before and after exercise, which included measures of self-reported pain, balance, falls, and physical activity.

A pain intensity scale was used to quantify the intensity of muscle or joint pain.

The team also measured pain’s impact on aspects of quality of life, including general activity, mood, ability to walk, sleep, work and enjoyment of life.

Around 53 percent stated that they had experienced pain relief through participation.

There was a 54 percent improvement in overall activity, mood, ability to walk, sleep, normal work, and enjoyment of life.

Fewer respondents reported falls before and after the test and suffered fewer injuries requiring hospitalization.

dr Linda Russell, a rheumatologist, points out that the courses are inexpensive for patients.

“We want to get all of our patients moving.

“Patients benefit from supervised exercise programs in terms of their general well-being and pain associated with their arthritis.”

Osteoarthritis is a leading cause of disability in the UK, affecting around 8.5 million adults.

Weight has a major impact on the prevalence of arthritis, with nearly 30 percent of obese adults suffering from it.

The latest study was recently presented at the annual meeting of the American College of Rheumatology/Association of Rheumatology Health Professionals.

Read the full story at dailymail.co.uk.

Read additional coverage of this study from the London Daily and Sunday Express.

During work, it is often necessary to bend, crouch, crawl or kneel for long periods of time. Any of these activities can lead to knee injuries.

Knee injuries can be divided into two categories

Impact injuries Strain and sprain injuries.

Below are some steps to protect your knees and reduce the risk of knee injury.

Impact knee injuries

Impact injuries occur when you get hit in the knee or your knee hits an object like the ground. Repeated kneeling, or kneeling for extended periods with your body weight resting on your kneecaps, can also cause impact injuries to your knees. Knee pads are essential to prevent knee injuries. Knee pads for commercial or industrial use usually come in two varieties:

Soft padded cover that cushions the knee. These knee pads provide adequate protection for short-term or occasional use.

pad the knee. These knee pads provide adequate protection for short-term or occasional use. Hard plastic or leather outer layer over padded inner layer. These knee pads are more suitable for prolonged and daily use; They wear better and offer more protection for the knee.

Knee pads should be used anytime your knees are prone to repetitive slapping or grinding, or when your job requires you to remain on your knees for long periods of time. While crawling or kneeling on the floor to perform a task, it’s possible to injure your knee from the pressure and impact of your kneecap, which supports the weight of your body. Impact injuries can be very painful and permanent.

Knee injuries from strains and sprains

Strain and sprain injuries usually occur as a result of knee joint rotation, attempting to put too much weight on the knee, or hyperextension of the knee joint. Hyperextension is caused by loading the knee joint too far in the opposite direction from where you want the knee to bend. Below are prevention techniques to reduce the risk of knee injuries from strains and sprains:

Stretch out your legs before starting work.

before starting work. Stretch your legs frequently while crouching, bending, or kneeling (note that a baseball catcher often stands up to stretch his/her legs).

often when crouching, bending, or kneeling (note that a baseball catcher will often stand up to stretch their legs). Be aware of uneven walking surfaces, which can increase the likelihood of twisting your knee, especially when carrying a load

of uneven walking surfaces, which can increase the risk of knee twisting, especially when carrying a load. Do not carry an excessive load that can cause serious back or knee injuries.

too heavy a load that can cause serious back or knee injuries. If you have weak or pre-damaged knees, wear your knee brace at work as well as during sports.

weak or damaged knees wear your knee orthosis at work as well as in sports. If you have previously suffered knee injuries, exercises to strengthen the leg muscles that support and hold your knees are necessary for proper support

previous knee injuries, exercises to strengthen the leg muscles that support and hold your knees are necessary for proper support. Do not lock your knees while performing routine tasks as this can increase the likelihood of hyperextending the knee joint.

Your knees while performing routine tasks as this can increase the likelihood of excessive extension of the knee joint. Be especially careful when using ladders and stairs.

Your knees are a vital and vulnerable part of your body. The injuries sustained may not be apparent or insignificant until later in your life. For these reasons, it is extremely important that you protect your knees and take preventive measures to keep them injury free and functioning properly for a lifetime.

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The construction can be brutal to the body. Aside from the heavy lifting and repetitive motions that come with it, kneeling on plywood, concrete, or even dirt can cause pain, discomfort, and swelling. This pain can make it difficult to walk or even stand up.

Luckily, the best construction knee pads can help. Specially designed for construction work, these knee pads create a comfortable barrier between the wearer’s knee and the surface they are kneeling on to prevent injury. This guide to choosing the best construction knee pads, along with some top picks, explain how users can make the best choice.

What to consider when choosing the best construction knee pads

Knee pads may seem like a relatively simple product, but there are a few points to consider before purchasing a pair. The following paragraphs list the most important information that all buyers should consider when purchasing the best construction knee pads.

Type

When it comes to construction, there are essentially two types of knee pads – padded caps and shell caps. They both have their pros and cons.

Padded caps are soft and conform to the wearer’s knee and ground surface. They are usually made of neoprene wrapped around foam padding. They are often not disruptive and provide support for the user to prevent slipping. However, they may not protect the wearer from punctures.

Shell cap knee pads have hard plastic or carbon fiber shells attached to foam padding. These shells offer excellent protection against punctures or scratches but can be slippery on some surfaces. They can also scratch wooden floors or certain tiles.

Knee wraps are also an option, but these are for compression and do not provide protection on a job site.

protection level

Knee pads of different styles and designs can offer different levels of protection. For example, shell cap knee pads may offer better protection in a demolition environment where nails and screws could easily poke a worker’s knee. On a roof, however, soft knee pads would be a better option as they can provide some support.

When choosing a knee pad based on protection level, users should consider the tasks they are most likely to handle. When dealing with floors or tiles, a softer knee pad should provide adequate protection. However, for heavy work, opt for hard shell knee pads.

comfort and fit

If a pair of knee pads aren’t comfortable, no one will wear them. Because of this, it’s important to choose knee pads with enough thick padding to protect the knee, but also provide some ventilation to keep the wearer cool.

Also pay attention to the fit. Some of the best construction knee pads have one strap designs, while others have two. One strap designs are great for lightweight models as they are extremely comfortable, but with enough movement they can slip around a bit. Two-strap pads are a little less comfortable, but usually stay in place better than single-strap models.

Adjustable straps

Although there are knee pads that come in specific sizes like small to large, it is usually a one size fits all product. To accommodate users and legs of most sizes, they must have adjustable straps.

Old school knee pads have velcro closures, but they can irritate the skin and become uncomfortable. Today’s best knee pads use thicker padding behind the Velcro straps or elasticated straps and buckles that snap on and off easily. They are quick to adjust as the user simply pulls on the strap to tighten and unhooks the buckle to remove. This strap and hook system allows for easy on and off as well as quick adjustment throughout the day.

durability

Construction sites are rough places. There can be loose nails, falling wood, uneven surfaces and other surprises around every corner. For a pair of construction knee pads to survive, they need to be tough. Thick foams, plastic or carbon fiber shells, and heavy-duty buckles all help ensure a pair of knee pads is up to the task.

Keep in mind that damaged knee pads may not provide the protection you need. Broken straps, cracked shells, or worn-out foam won’t stand up to the rigors of a project site, so replace them sooner rather than later.

Our top picks

This may seem like a lot of information about the best construction knee pads, but shopping around can still be intimidating. breathe calmly; The list below contains some of the best products on the market.

Best Overall 1 ToughBuilt – Gelfit Knee Pad Set (6 Piece) Photo: amazon.com Check Current Price Whether you’re a DIY enthusiast or a professional, ToughBuilt’s Gelfit Knee Pad Set may be the right choice. This six-piece set includes three sets of gear – the System’s gel-padded knee pads, a set of scratch-resistant snapshells, and a set of rock-hard snapshells. This allows the user to select the combination that best suits the task at hand. The knee pads themselves feature the brand’s Gelfit padding and a single-strap Velcro design. This combination allows these pads to sit comfortably in place and when used without the snapshells are useful for flooring, roofing or other similar applications. With the snapshells in place, the user’s knees are protected from punctures. The only downside is the old-school velcro, but it’s wide enough to protect the user’s skin from irritation. Product Specifications Type: combination

Combination straps: 1, Velcro

1, Velcro Materials: nylon, plastic Advantages Comfortable single strap design

Customizable Snapshells

Thick Gelfit Padding Cons Velcro Fastening Get the ToughBuilt Gelfit Knee Pad Set at Amazon and Tractor Supply Co.

Best Value 2 McGuire Nicholas Stabilizer Shock Absorbing Knee Pads Photo: amazon.com Check Latest Price People looking to save their knees and their money might want to try the McGuire Nicholas Knee Pads. These affordable Padded Cap Knee Pads feature a thickly padded interior and a gel padded cap that covers most of the padding. A two-strap Velcro closure system keeps the knee pads in place. This knee pad set features non-slip grips on the gel pad to keep the wearer’s legs in place rather than slipping apart. Plus, the shape of the gel pad creates a solid, stable base to work from. These knee pads also absorb shock, which is helpful when kneeling, but also when someone is pounding the ground nearby. The only issue is the velcro as it needs to be aligned just right to be comfortable. Product Specifications Type: Padded Cap

Padded Cap Straps: 2, Velcro

2, Velcro materials: nylon, gel, plastic Pros Shock absorbing caps

Non-slip design

Affordable price Cons Velcro straps Get McGuire Nicholas knee pads at Amazon and Sears.

Upgrade Pick 3 ToughBuilt – Knee Pads with Gelfit Thigh Support Photo: amazon.com Check Latest Price Knee pads tend to slip around all day, but this improved pair from ToughBuilt aims to solve the problem. These knee pads feature a hinged design where the top strap wraps around the thigh, centering the knee and keeping the pad in place despite the twisting and turning that can occur during a work day. This set features thick foam padding to cushion the knee, as well as a hard plastic cap to protect against punctures and scratches. The caps are also provided with a non-slip rubber coating. The straps are elastic and the buckles snap easily for a secure fit. Made of plastic and nylon, these knee pads are relatively lightweight, although some may find them a bit bulky. Product specifications Type: cup cap

Shell toe straps: 2, elastic with buckles

2, elastic with buckles Materials: plastic and nylon. Non-slip cup caps

Hinged design with thigh support to keep knee centered

Elasticated straps with easy on and off buckles Cons Might be a bit bulky Get the ToughBuilt Gelfit Knee Pads for thigh support at Amazon and The Home Depot.

Best for Flooring 4 NoCry Flooring and Roofing Knee Pads Photo: amazon.com Check Current Price NoCry’s Flooring and Roofing Knee Pads are worth a look for anyone with a flooring project on the horizon. These knee pads feature a thick, foam-padded design with a wide leather strip on the front to keep the pads in place without leaving marks on tile, hardwood, laminate, or other flooring. The double elastic strap design also features durable buckles. These foam pads are lightweight thanks to their polyester design and foam padding. However, the leather is durable enough to handle concrete projects. The main disadvantage of this particular pair of knee pads is that they do not protect against punctures, so users need to know what they are kneeling on. Product Specifications Type: Padded Cap

Padded Cap Straps: 2, elastic with buckles

2, elastic with buckles Materials: polyester, foam, plastic, leather Benefits of lightweight construction through foam and polyester

Elastic straps and buckle for easy on and off

Non-slip and non-marking leather floor padding Cons Does not protect against punctures Get NoCry knee pads at Amazon and Sears.

Best for Concrete 5 Klein Tools 55629 Knee Pads, Tradesman Pro Photo: amazon.com Check Current Price It doesn’t take long for concrete floors to take the motivation out of a pair of knees, but the Klein Tools Tradesman Pro Knee Pads try to answer the call. These knee pads with a padded cap absorb shock, stabilize the knee and provide a comfortable base for long hours of work – despite concrete. These pads feature an elastic design with a strap and quick release buckle for users to easily put on and take off. They also offer five layers of protection including neoprene foam, a shock absorbing gel, a polyurethane foam, a neoprene outer fabric and a protective molded outer gel shell. If there’s one complaint, it’s that these knee pads are expensive. Product Specifications Type: Padded Cap

Padded Cap Straps: 1 strap with buckles

1 strap with buckles Materials: neoprene, gel, foam Pros 1 strap design for comfort

Wide kneecap for stabilization

5 layers of protection Cons Might be a bit pricey Get Klein Tools knee pads at Amazon and The Home Depot.

Best Suited For Roofers 6 Klein Tools Knee Pads Folding Gel Knee Pads Photo: amazon.com Check Current Price Roofing jobs are tough work that often involves spending much of the repair time on your knees. These pads from Klein Tools could be just the ticket. They feature a dual strap hinge design that keeps the knee pad in place and the knee centered, preventing the roofer from accidentally putting a knee on hot asphalt shingles or having their knee roll off the pad and slip. To further prevent roofer slippage, these knee pads feature rubber caps that stick to the surface to prevent slipping. The lightweight design, breathable mesh, and neoprene lining make them comfortable enough to wear all day on a rooftop. One area Klein could improve on these pads is to offer them in other colors as the black on a roof is likely to absorb a lot of midday sun. Product Specifications Type: Padded Cap

Padded Cap Straps: 2 straps, with buckle

2 straps, with buckle closure Materials: neoprene and rubber Benefits Non-slip rubber padding

Elastic straps with buckles

Lightweight with breathable mesh

Hinged design keeps knee centered Cons Black can absorb too much sunlight Get the small hinged knee pads at Amazon and The Home Depot.

Best Multisurface 7 Custom Leathercraft DEWALT DG5204 Knee Pads Photo: amazon.com Check Latest Price For folks who pride themselves on being able to do any job, anywhere, on any surface, check out this set of Custom Leathercraft and DeWalt knee pads. The DG5204 Knee Pads feature soft gel padding overlying thick closed-cell foam. They also have a durable hard shell cap for maximum comfort and protection. Thanks to the non-slip coating on each hard shell, these pads are suitable for most surfaces including concrete, wood, brick, tile and more. The DG5204 pads also feature a two-strap design with a buckle closure and a hook-and-loop closure that allows users to customize the fit. Also, the neoprene construction flexes a bit with the knee, keeping those pads securely in place. Remember that these pads are non-slip and non-scratch, so they may leave marks on some floor coverings. Product specifications Type: cup cap

Shell Cap Straps: 1 Buckle, 1 Velcro

1 buckle, 1 velcro Materials: neoprene, plastic, rubber Pros Multisurface Pads

Comfortable closed cell foam

Flexible neoprene construction Cons They’re non-slip, not scratch-resistant Get the Custom Leathercraft DeWalt Knee Pads at Amazon and Ace Hardware.

Our verdict

The ToughBuilt – Gelfit Knee Pad Set is a great choice thanks to its customizable level of protection, allowing DIYers to choose which snapshells they prefer. For those who prefer not to break their knees or break their bank account, McGuire Nicholas affordable knee pads are worth considering for their low price and shock absorbing caps.

How We Selected The Best Construction Knee Pads

We know that proposing a list of the best construction knee pads takes work, so we’ve done our due diligence. First, we drew on our experience of flooring, demolition, and other projects and focused on the features that were important to us and the features we wanted.

Next, we did extensive product research to compile a list of products that met most of our key characteristics. We then compared materials, design and price points to see if each product offered enough value. We tossed aside those that didn’t offer enough value and categorized those that did based on their strengths.

frequently asked Questions

Even with all of the background information on the best construction knee pads, there might still be a few questions that need answering. The following collection of some of the most frequently asked questions about construction knee pads aims to answer these questions.

Q. How tight should knee pads be?

Knee pads should be tight enough so they won’t move, slip, or fall off, but loose enough to be comfortable to wear for long periods of time.

Q. How do I keep my knee pads from slipping off?

There are two main reasons why your knee pads can fall off – they are too big or they are wet with sweat. Either find insoles that fit better or wear insoles that breathe better to prevent sweat.

Q. How do I use knee pads?

Place the cap over the knee and loosely fasten the bottom strap before loosely fastening the top strap. Adjust the position of the knee pad and tighten the straps for a snug fit.

Q. How do I care for and wash my knee pads?

It is best to wash knee pads by hand with normal detergent. Just place them in a bucket of warm, soapy water and let them soak. After soaking, gently rinse the pads and allow them to air dry.

When pole dancing, knee pads make it much easier to practice or dance for a long time! They also help with knee problems; hard floors can make pole dancing uncomfortable at best on a hard floor.

However, not all knee pads are created equal – it’s important to get knee pads that will last and perform well.

Choose knee pads that fit

One of the worst things that can happen is knee pads that are too big or too small. Too small, they cut off your circulation and cause pain. Too big and they slide off.

Measure the circumference of your thigh above your knee and your shin below and use the measurements to choose the correct size.

Find open back knee pads

If you’re just doing ground work, a full sleeve is fine. However, if you’re working on the bar itself, you’ll want the backside open so you can grab the bar with the back of your knees.

Make sure you get a breathable material

Sweat is not your friend when you dance. When your knees and legs are sweaty, it becomes difficult to grab the bar. So make sure the knee pads are breathable.

Is there enough padding?

Depending on your situation, you may need more or less padding. If you have bad knees, higher padding can help prevent further problems!

Get knee pads for the dance

While you can use knee pads designed for other activities like volleyball, they don’t work as well as knee pads designed for pole dancers. They’re also often bright white or black, which isn’t as subtle as the skin tones that many bar knee pads come in.

When choosing your knee pads for pole dance, look for high-quality products! We recommend Bee’s Knees – which we also sell in the studio!

Knees are delicate joints that need protection on the dance floor, especially during high-impact activities like pole dancing. Because of this, knee pads are a must for many pole dance enthusiasts.

Of course, slight knee pain from pole slides is common, and knees can get sore after hours of dancing because it’s such a high-impact sport, but knee pads can help prevent serious injuries that could keep you out of the game for weeks.

Knee pads protect your knees from impact against bars and other surfaces if you bend too far, too fast, or come down with too much force (trust me, that happens a lot).

They come in many different sizes so finding the right one for you is important as the wrong knee pads can do more harm than good and hinder your polegression.

You also want to make sure you snag a good pair designed specifically for pole dancers. These are knee pads that not only offer protection but also support to support you on the bar!

We have compiled a list of our top 3 most popular pole dance knee pads. All three are designed to protect and support you during the action by providing excellent support so you don’t slip during a routine!

At a glance

Best Knee Pads for Pole Dance: Mighty Grip Pole Dance Full Tacky Knee Climbing Pads

Mighty Grip Pole Dance Full Tacky Knee Climbing Pads (Medium) Not bulky like other knee pads. Comfortable, sleek and effective for floor work and pole dancing.

Recesses on the back of the pads allow the pole to be gripped without slipping.

This new design has a thicker pad and is shaped to hug your knee so it moves with your body.

The filing strips are divided into sections that allow the sleeve to flex as your knee bends and straightens.

These knee pads feature the Mighty Grip signature with an open back and premium construction.

The Mighty Grip Pole Dance Full Tacky Knee Climbing Pads offer all of these benefits and more!

They’re made of non-bulky materials that won’t get in your way as you dance, they have cut-outs on the back so your hands can still grip the bar without slipping, they’re thick enough to conform to your knee so it bends and directional, and they are durable for any level of use (beginner or pro).

They also have cutouts in the back so you can grab the bar without slipping, and their tack strips are divided into sections that allow it to flex as you bend and straighten your knee.

Main features:

Pole Dance Knee Pads (designed for the activity)

The main feature of these knee pads is that they are really light. They are not like the other knee pads which are quite hefty.

The fit is great. They are comfortable, streamlined and efficient for floor dancing and pole work.

Recesses on the back of the pads allow the pole to be gripped without slipping.

The pad is shaped to hug your knee so it moves with your body.

The filing strips are divided into sections that allow the sleeve to flex as your knee bends and straightens.

Ideal for pole dancers of all levels.

#1 Runner Up: iMucci Professional Protective Knee Pads – 0.78″ Thick Sponge Non-Slip Sports Dance Knee Pads

iMucci Professional Protective Knee Pads – 0.78 Inch Thick Sponge Non-Slip Sports Dance Knee Pads ✔️1: MATERIAL: 57% Polyester, 27% Polyamide, 16% Synthetic Fibers; Size: 8.7 inch length sleeves, upper circumference…

✔️2: PACKAGE: sold in pairs, unisex design, good elasticity, suitable for most ladies;

✔️3: FEATURE1: Made of high-density and elastic thick sponge 2 cm / 0.78 inch sponge; breathable fabric keeps…

✔️4: FEATURE2: Minimalist and ergonomic design, back with an empty hole, front like an open mouth, no stress when…

✔️5: FEATURE3: Quick and easy to wear, excellent support and protection when kneeling, protect and prevent knees…

These iMucci protective knee pads are designed to reduce the number of injuries. They are made of thick sponge and durable fabric. These baby soft knee pads have an open design that offers a comfortable fit.

They offer moderate support and protection for everyday movements without having too much cushioning or a bulky build that might bother with prolonged wear.

Because of the non-slip grip on one side, they’re also great for outdoor sports like soccer, basketball, or even soccer games that often involve kneeling during the game!

For pole dancers, however, this means they can support you as you dance on and off the pole, allowing you to kneel and slide with ease.

This also means if your studio uses a wooden floor these can offer some protection against the cold harshness! Knee pads that protect but don’t bother? Perfect!!

Second place No. 2: Bodyprox knee pads, thick sponge, non-slip, knee brace to avoid collisions

Sale Bodyprox Knee Pads Thick Sponge Non-Slip Collision Avoidance Knee Brace (Large) 1 Pair of Knee Pads (Left and Right) Unisex Design Two Sizes Available. Polyester 45%/ Rubber 25%/ EVA 30%.

Your safety is our priority – made of high-density reinforced foam, good elasticity, breathable fabric keeps skin…

Ergonomic design, super light, offers freedom of movement. An ideal knee pad for outdoor sports.

Protect and prevent knee injuries during exercise. Keeping warm, preventing and breaking down stiff muscles and joints….

Great grip, anti-slip function! Just put the knee pads on and forget you had them on! So comfortable…

The Bodyprox knee pads are our second runner-up as they offer both protection and support. However, they are significantly thicker than the other two options and are better suited for higher impact sports.

For the average user you might find these to get in the way when pole dancing, but for someone with an existing knee condition or injury these would provide the perfect combination of support, flexibility and protection from the effects of falls.

Conclusion

The knees take the brunt of the impact when climbing, rotating, and descending a pole. Knee pads not only protect your knees, but also provide support to keep you safe on the bar.

However, remember that knee pads can only provide limited protection. They’re a great addition to take with you to your pole class along with your liquid chalk.

However, if you frequently try out advanced moves (especially in spinning mode) in your home pole studio, we highly recommend investing in a pole dance crash mat as well.

Last update on 07/26/2022 / Affiliate links / Images from Amazon Product Advertising API

HOW CAN I PREVENT OR AVOID AN ANKLE INJURY WHILE DANCING?

Dancers can perform hundreds of jumps in a single dance lesson, so it’s no surprise that ankle pain is a common problem. Many dancers assume that pain, and sometimes injury, is part of the process, but ankle problems are neither inevitable nor untreatable. Wearing a Bauerfeind brace or ankle brace can minimize the risk of a dance injury through improved stability, proprioception, and moisture-wicking medical-grade compression.

Some of the most common forms of ankle injuries in dancers include Achilles tendinitis, ankle sprains, shin splints and heel spurs. An ankle bandage that is particularly popular with dancers is the MalleoTrain S Open Heel Support due to the contact with the floor. This extra support helps stabilize your joint without restricting your ability to jump, shoulder, pirouette and perform.

Think of my patient Kathy Muglio, 45, of Brewster, N.Y., who landed hard on the concrete surface of the pool two years ago while teaching Aqua Zumba. She experienced pain in the soles of her feet and over time developed severe plantar fasciitis (inflammation of the connective tissue in the feet). Her condition worsened due to the long standing required of her full-time job as a surgical nurse, and she came to see me. She decided to drop Aqua Zumba and stick with the regular version, and continues to teach it four times a week.

But she is aware of the potential health hazards.

“Zumba often attracts women who have never exercised before,” she says. “Some are overweight, and many have never properly learned to squat or lunge. They don’t always lift their feet with the dance steps, so their hips or knees go in one direction while their feet remain stationary.”

In fact, some of the more common Zumba injuries are knee meniscus tears, which occur when the knee joint moves in one direction but the foot lags behind. “The twisting motion takes away a degenerative meniscus and causes it to tear,” explains Joel S. Buchalter, M.D., clinical assistant professor of orthopedic surgery at New York University Hospital for Joint Diseases and co-director of the Orthopedic Institute at Putnam Hospital Center, both in NYC. His practice has also seen a number of patients — including three Zumba instructors — with knee injuries requiring surgery, hip ligament tears, hip bursitis, sprained ankles, shin splints, heel spurs, and lumbar spine injuries from Zumba movements.

This is how you stay safe

So what can you do to avoid risk and still have fun? Here are 10 tips.

1. Prepare for class. Zumba instructors select dance moves from a variety of styles, including salsa, samba, merengue, hip-hop, tango, and belly dancing. Take a prep class that teaches the basic moves or a beginner Latin dance session before you show up for your first class. And if you’re a baby boomer, try to find a Zumba class that’s specific to your age group.

2. Find an experienced instructor. Any enthusiast can get basic certification after completing a one-day course. Before signing up, find out about your instructor’s experience and the extent of their fitness or dance certification. Muglio, for example, is a licensed Zumba instructor who is also certified by the National Academy of Sports Medicine as a personal trainer and by the Aerobics and Fitness Association of America as a leader in group exercise. Visit Zumba.com to find licensed Zumba instructors, where you can also search for classes by zip code and day of the week.

3. Wear the right shoes. Shoes for Zumba should have little or no grips on the soles to allow you to turn easily without sticking to the floor. Dance shoes with pivot points allow for multi-directional movement, Muglio says. Don’t wear running shoes that are made for forward rather than lateral movement, notes Buchalter. People who wear them to Zumba are at higher risk of hip, knee, and ankle injuries. Finding flexible shoes with the right arch support is also important.

4. Avoid the wrong bottoms. Makeshift Zumba studios have sprung up in converted church basements, school halls, office buildings and mall storefronts. But not all soil types work well. Be wary of unyielding surfaces such as concrete, concrete covered with a thin layer of wood, or floors with hard tiles, and avoid carpeting. Muglio, who used to teach on a carpeted floor at a small gym, saw her share of twisted ankles and twisted knee injuries from shoes sticking to the floor instead of sliding. Hardwood floors that offer a degree of give provide a good spot for Zumba. But they can still get damp from sweat, moisture or wet soles. (I found this out the hard way when I fell flat on my butt during a merengue!) Be sure to test your glide before you begin, and wipe down your area if necessary.

5. Leave the crowds behind. Zumba requires a healthy amount of physical space so people don’t injure others with high-speed moves like boxing punches or chorus line kicks. Overcrowded classes can lead to injuries, bumps and falls. Check multiple facilities and different times of day to find out which classes are the least crowded.

6. Stretch after your workout. Recent research suggests that pre-workout stretching can actually impair performance. The best time to improve flexibility and posture is after class when your muscles are warmed up.

7. Warm up and cool down. A good warm-up will help raise your body temperature, exercise your muscles, and reduce pain afterwards. A short cool-down consisting of light physical activity helps lower 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” versus the last) as the opening and closing song to achieve these goals.

8. Hydrate. You are likely to sweat profusely and can become dehydrated quickly. So bring a bottle of water and stop for frequent sips. Dampness can increase the risk of fainting. Watch out for lightheadedness and stop if you feel faint.

9. Change these moves. Use your common sense and avoid dangerous moves, even if the teacher and your neighbors are doing it. I avoid any that involve high jumps (it’s called the “mad diamond jump” for a reason!). And when my heart rate gets too high or I’m short of breath, I replace it with gentle side-to-side or front-to-back movements. A good trainer shows alternatives with lower intensity and adapts the teaching to the ability level of the participants.

10. Consult your doctor. As with any high-intensity cardio exercise, it’s best to consult your doctor before beginning, especially if you have heart or kidney disease, asthma or emphysema, high blood pressure, arthritis, osteoporosis, or herniated discs.

Common Dance Injuries and How to Treat Them: Sprained ankles

When you’re physically active, there’s always a chance of injury, no matter how careful you are to avoid it. Sprained ankles are a very common dance injury. This blog explains some of the basic physical therapy activities you can do to treat a sprained ankle.

Sprained ankles

Sprained ankles most commonly occur when you roll over the outside of the ankle. This is called an inversion sprain. Inversion sprains are rated 1, 2, or 3. The grade indicates how badly the ligaments that hold the bone together are torn after the injury. grade 1 indicates no tearing; Grade 2 shows a partial tear and usually includes more swelling and bruising than Grade 1. Grade 3 indicates a complete tear of the ligament with more swelling and bruising. Grades 1 and 2 can be very painful, but grade 3 is often less painful because the entire ligament is torn.

Treatment for sprained ankles

The first goal is to reduce swelling:

Raise the ankle above the level of the heart and ice it. This will help remove the swelling from the foot.

Ice several times a day with a piece of cloth between the ankle and the skin. Allow your skin to return to normal body temperature between icing sessions to ensure you don’t cause frostbite.

If the ankle is still swollen, continue using the ice even after the pain has subsided.

Work to regain freedom of movement:

Begin to move the foot and ankle within a pain-free range of motion. Keeping the movement painless will help ensure you don’t injure the ligament. The range of motion you can achieve may be very small at first, but will continue to increase as the healing process progresses.

Take it easy in dance class. Don’t do anything that is painful. In a ballet class, you may only make it through barre warm-up and not be able to do core work.

Don’t dance through the pain Pain is your body’s warning system that something is wrong. If it hurts to perform a certain movement, try changing the movement or marking the movement. If that doesn’t help eliminate the pain, your body isn’t ready for that particular dance move.

Retrain your balance:

Most people don’t realize that after an ankle sprain, you lose your ability to keep your balance. If balance is not restored, you are much more likely to sprain your ankle again.

Begin by balancing on a flat floor with your eyes open for 60 seconds. Once you’ve achieved that, try the same balance with your eyes closed for 60 seconds. When this is achieved, try to maintain balance while standing on a pillow with your eyes open for 60 seconds. Then try to balance in your dancing shoes.

When is it time to see a physical therapist?

If your pain has not improved within a week, you should see a physical therapist. You may have injured more than 1 ligament. If you live in the Portland, Oregon area, contact Life’s Work Physical Therapy at 503-295-2585 or visit www.lifesworkpt.com to schedule an initial consultation with our experienced physical therapist, who has over 20 years of experience Years of experience in dance and performance art. If you live outside of the Portland area, please read our previous How to Find a Good PT blog and visit apta.org to find a great Physical Therapist near you.