Aerobic exercise is a strenuous physical activity in which injuries to the feet, ankles and lower legs are very common. Taking proper precautions such as warming up, stretching and cooling down will help you to prevent injuries from aerobic exercise. The American Academy of Podiatric Sports Medicine also recommends wearing sports-specific shoes that provide sufficient cushioning, shock absorption and stability for side-to-side, twisting and turning motions. If you experience foot or leg pains for more than 24 hours after exercise, see your health care provider.
Shin Splints
The term shin splints is used to describe pain felt along the shinbone, the large bone located in the front of your lower leg. According to the Mayo Clinic, the pain is caused by overload on the bone and connective tissues that attach the muscle to the shinbone. Treatments for shine splints includes ice, rest and activity modifications. Proper stretching before exercising and strengthening your shins is helpful in preventing shin splints.
Plantar Fasciitis and Heel Spurs
Plantar fasciitis is inflammation of the tissue band, or fascia, which connects your heel bone to the base of your toes. This inflammation causes pain and swelling under the heel bone. If plantar fasciitis continues over an extended period of time, you may develop a heel spur. A heel spur is a calcium deposit that forms where the fascia connects to the heel bone. Treatments for theses conditions include rest, stretching exercises and wearing heel-pad inserts. Avoid plantar fasciitis and heel spurs by properly warming up and performing stretches for the fascia before doing aerobic exercises.
Calf Pain
Regularly rising up on your toes during aerobic exercise can lead to calf pain and stiffness. Performing stretching exercises for your calf muscles before and after aerobic exercise will help alleviate this pain and stiffness. Perform a standing calf stretch by placing your hands at eye level against a wall. Extend one of your legs behind you, keeping the heel flat on the floor. Slowly bend your front knee until you feel a gentle stretch in your calf. Hold for 15 to 30 seconds. Switch legs and repeat.
Stress Fractures
Stress fractures are one of the most common injuries in aerobics due to repetitive force on hard surfaces and overuse. When the muscles of weight-bearing bones of the lower legs and feet become too fatigued to absorb additional shock, the stress is then transferred to the bone causing tiny cracks. Symptoms of stress fractures are pain and swelling. To prevent stress fractures from aerobics, wear shoes with sufficient shock absorption and ease your way into new exercise routines.
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