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Q: Is step aerobics hard on your lower extremities?



A: Research examining common injuries among step training instructors suggests that most injuries are low-grade and tend to be related to muscle soreness. Compared to running and traditional aerobic dance, step training is associated with a lower risk of serious injury. It appears that overall step aerobics does not pose a greater injury risk than other forms of weight-bearing aerobic exercise. However, to avoid placing yourself at risk for injury, you should adhere to the following bench-stepping (a.k.a., step aerobics) guidelines:
  • Warm up for a few minutes by performing some arm movements and step patterns without the bench.
  • To avoid knee injury, don’t set the bench so high that you have to bend your knees more than 90 degrees at any point while stepping up. Note: The compression loads on the knee are directly proportional to the amount of knee flexion that occurs. At 90 degrees of flexion the knee is loaded with slightly more than three times body weight, and at 60 degrees of flexion the load is approximately equal to body weight.
  • Stand no farther than a distance of one foot from the bench, to minimize stress on your Achilles tendon and the arch of your foot.
  • When you step off the bench, place your foot on the floor toe first. Then, lower your heel to the floor before taking the next step—this practice will distribute your weight over the sole of your foot and reduce the level of stress placed on your foot.
  • Limit lunging movements. Those repeated, small leaps off the step increase the intensity of the workout, but also increase the impact stress on your joints.
  • Look straight ahead. Staring down at your feet can cause neck and back pain.
  • Stop exercising if you feel any pain in your joints. Be especially cautious if you’ve had previous knee pain or injury.
  • Cool down after you exercise by walking or cycling for a few minutes. Then stretch.
Cedric X. Bryant, Ph.D., is ACE's Chief Science Officer. Prior to joining ACE, Dr. Bryant served as a senior vice president for StairMaster Health and Fitness Products Inc., where he was responsible for research, development and design of all StairMaster product lines.


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