So important with Zumba!! I always keep a couple different pair on hand depending on the surface I'm teaching on. Tread is not your friend... if you are wearing shoes with too much tread that can cause knee pain pretty quick.
Quick (cheap) fix to try before going out for special shoes... duct tape!! Slap a piece of duct tape on the bottom of your shoes...so the tread doesn't grab so much and see if that helps. If it does then maybe pick up a pair of those "sliders" you can slide over the front of your shoes (instead of duct tape). And next time you are ready for new kicks definitely look for less tread.
I know this is an old thread,but a good one. I have no ACL in 1 knee & I've torn the other in the past.Plus have RA...I really love Zumba,but it IS hard on the knees! I have to modify,but it bumms me out-really love when instructors limit the jumps! But everyone is cool-you do what you can-I have a great instructor!
"It's not the mountains ahead that wear you out-it's the grain of sand in your shoe"-unknown
Pounds lost: 6.0
Fitness Minutes: (14,750) Posts: 761 9/12/10 9:07 P
I've got a patella that likes to slide in and out of place, which creates an issue for me with some of the steps, like the reggaeton bounce in particular. I have a special brace for my knee, but it limits my movement, so I've been trying out using an ACE bandage to keep my kneecap where it needs to be, and that seems to be working out pretty well.
Ugh, i know how you feel. My knees have just started giving me trouble. I have to remember to stretch my quads far more frequently. You should too! Also, keep an eye on how the majority of people or the instructor places their feet for certain movements. It's very helpful.
Hang on traveling woman - Don't sacrifice your plan Cause it will come back to you - Before you lose it on the man
Pounds lost: 42.0
Fitness Minutes: (111,745) Posts: 2,251 7/13/10 7:50 P
On of the greatest things I love about Zumba is how you can adapt it for your ability. I have knee problems also, but when they are really bothering me I don't drop as deep into the lunges or squats. I also know when we do any twist to only go so far. I also know that I have to watch how I do my squats or I will aggravate it. Keep icing it, and try modifing the steps that seem to bother it and let us know how it is going. Carol in KS
I have knee problems too. One thing you can do is to go see your health care provider and tell him/her what's going on. A good provider will help you figure out what the exact problem is, and how to minimize damage/recover function.
I have to wear a brace that limits lateral (side-to-side) movement. I can still twist and jump, but it prevents my knee from going further to the side than I want it to.
Sandy is exactly right, it is really, really easy to damage your knee with squats if you aren't keeping your knee behind your ankle. Good luck, and I hope you can keep going to Zumba!
You may have to just modify the twist part. I have a few students (who have had knee surgeries) who do 2 steps or stand in place and clap rather than twist. They just join back in when the twist part is over.
Try modifications...it beats giving it up altogether!
WEBSAM, I am probably doing it wrong because I'm afraid of my weight pulling me back and falling..lol..However I do thing it has a lot to do with the twisting and jumping. I don't know I just want it to go away. I refuse to give up Zumba but I don't want a major injury either.
When you bend your knees for squatting moves, are you squatting properly? That means that your butt goes back and down, and your knees should not extend over your toes...in fact, they should be immediately over top of your ankles, and your knee and down should be as straight up and down as possible.
I've been doing Zumba for about a month now. After the first class I was hooked sometimes taking the class twice a day. Just last week my knees started being in pain and I did some research and it seems to be very common in Zumba. I've tried resting my knees and all types of ointments. Bought new sneakers and I went back today to Zumba and had to leave half way through the class. Does anyone have any suggestions.
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