What is the hottest exercise craze in the country right now? Why, it’s Zumba, of course; the exciting, high-energy aerobic workout routine designed around dancing to a hot Latin beat. Those who love Zumba say it’s more like going to a party than a workout, which is one of the reasons it has become so popular. Unfortunately, when you combine that kind of enthusiasm, and estimated 10-12 million Zumba lovers, with people who’ve been leading a sedentary lifestyle, foot and ankle problems are sure to develop.
Here are some of the most common Zumba foot problems from your Seattle Foot Doctor:
- Plantar fasciitis – Heel and arch pain caused by inflammation of the plantar fascia, a thick band of connective tissue on the bottom of your foot.
- Neuromas – Pain, burning, tingling, or numbness in the front of your foot, usually between the 3rd and 4th toes, caused by thickening and enlargement of a nerve in the foot as a result of compression and/or irritation.
- Achilles tendonitis – Pain caused by injury and inflammation of the Achilles tendon, which is where the calf muscle attaches to the heel bone. Zumba-induced tendinitis may also affect the posterior tibial tendon.
- Stress fractures – sometimes referred to as a “hairline fracture,” caused by a cracked or incompletely broken bone in the foot. The most common stress fractures in our Zumba-loving patients affect the heel bone or the metatarsal bones. Stress fractures are overuse injuries, caused by repetitive stress to the lower extremities and are a common cause of foot pain in people who begin a new exercise program – and who do too much too soon.
- Numb and tingling feet – Caused by too much pressure on the toes and the balls of your feet. This is very common among Zumba-lovers, as the movements required in the class require you to remain on the balls of your feet almost indefinitely.
Of course, the next question commonly asked is, “How can I prevent these most common Zumba foot problems?” The answer is two-fold – shoes and orthotics.
If you would like to continue your Zumba party workouts, without the foot problems it can cause, follow these simple guidelines:
- Shoes…Shoes…Shoes – Did we mention that shoes are important to Zumba lovers? The shoes you choose for any exercise program are critical to success, and to helping your prevent a foot injury. Zumba however presents s special challenge, due to the nature of the movements required. Both arch support and lateral stability are necessary because of the high frequency of side-to-side movements when dancing. A high quality aerobics shoe is the best choice for Zumba aficionados.
- Total contact orthotics – Or custom made and personally fitted orthotics from your Seattle foot doctor can virtually eliminate all of the foot problems you may encounter when you begin enjoying a Zumba class. Custom foot orthotics, when used to replace the insoles of your existing workout shoes, will provide all the support and stability you need to keep you pumping to that hot Latin beat, for as long as you like.
The doctors at the Foot & Ankle Center of Washington, Dr. Larry Huppin and Dr. Doug Hale, are nationally recognized experts in the use of prescription orthotics for the treatment of sports injuries, as well as the prevention of sports and exercise related foot injuries.
If you’ve already checked with your physician before beginning a new exercise program, congratulations for being conscientious. Now it’s time to make an appointment with your Seattle foot doctor, so we can help you prevent the most common Zumba foot problems.
