Step aerobics challenge your cardiovascular system and give you a toned and sculpted lower body. But overuse of joints and muscles during step aerobics can cause repetitive motion injury, including damage to the hip. Many of the sources of hip pain during step aerobics can be eliminated by making a few simple adjustments.
Hip Biomechanics During Step
The hip joint is a ball-and-socket, with the head of the femur, the ball, resting inside the acetabulum of the pelvis, which forms the socket. The structure of the joint allows it to move in multiple directions. The hip joint is surrounded and held in place by numerous muscles, tendons and ligaments. At the top of the femur, a broad, flat area of bone called the greater trochanter anchors several large muscles and is surrounded by bursae, pads that cushion the joint and prevent bones from rubbing together. Inflammation of the bursae, known as bursitis, is a common and painful form of overuse injury from step aerobics.
Step Height and Bone Length
When used in a biomechanically efficient way, the complex structures of the hip joint work together to produce powerful movement. But when forced into mechanically disadvantageous angles, the structures wear against one another, much as parts in your car become worn when they are out of alignment with one another. During step aerobics, it is common for individuals to arrange their steps at a height that is too high for their individual anatomy. Because of the multi-directional nature of step choreography, the structures of the hip working on a step that is too high are abused from many angles. To determine the maximum step height for your body, stand in front of your step and place one foot flat on top. If the pelvis shifts so that one hip is higher than the other and the knee is at less than a 90-degree angle, your step is too high.
Foot Placement and Stepping Technique
Poor foot placement and stepping technique can also place unnecessary stress on the hip joint. When you step up, place the entire foot on the step and push up through your heel, not your forefoot. Lower yourself back to the floor in a controlled fashion and step down close to your step. Avoid loaded torsion movements like pivoting. Always extend the hip and knee fully at the top of your step. Plyometric movements like power lunges are effective for challenging your cardiovascular system, but the impact can be punishing to joints. Ask your instructor about appropriate footwear, and replace worn shoes frequently.
Rest and Recovery Time
Adequate recovery time that allows the joints and muscles to rest and heal is an important part of any exercise program. Allow at least 48 hours of recovery time between step aerobic classes. Consider balancing your workouts by alternating with rehabilitative exercise like yoga, Pilates or tai chi. It is not uncommon for step aerobic students to skip out on the stretching segment at the end of class. A well-designed class includes deliberate stretches that target muscles that could potentially cause imbalances at the joints if not stretched. Stretching should be an integral part of your exercise program.
