In the challenging sport of aerobics, injuries are common and often involve the foot, ankle and lower leg. U izazovnoj sporta aerobic, ozljede su zajedničke i često uključivati stopalo, gležanj i potkoljenica. The knee and back can also be involved. Koljena i natrag može također biti uključeni. Medical professionals agree that most injuries occur from using improper footwear, inappropriate surfaces, poorly chosen movements, too fast tempos and simple overuse injuries. Medicinski profesionalci slažu da većina ozljeda nastati korištenjem nepravilne obuće, neprikladnim podlogama, loše izabrao pokreta, prebrzo tempos i jednostavno overuse ozljede.

If you are attending a high impact class and the impact is too much bring it down a bit for some low impact segments. Ako su prisutni visoki učinak klase i utjecaja je previše dovest ga malo za neki niski utjecaj segmentima. If the instructor does any movements that cause you pain, first check your form and if that doesn't help modify or choose another movement. Ako se instruktor ne bilo koje pokrete koji uzrokuju bol vas, prvo provjerite vaš oblik i ako to ne pomogne modificirati ili odabrati drugi pokret.

Unfortunately, tempos are being conducted way too fast in most aerobics classes. Nažalost, tempos se način provodi se prebrzo u većini aerobic klase. If you find yourself shortening your steps, not going through the full range of motion or feel like you might trip switch to a slower class. Ako otkrijete sami skratiti vaše korake, a ne prolazi kroz cijeli raspon pokreta ili se osjećati kao da bi putovanje prebaciti na sporije klase.

The surface you train on is very important. Površina vas na vlak je vrlo važno. The best aerobic's surface is a hardwood suspended floor which still has a little give to it. Najbolji aerobik's površina drveta je suspendiran kat koji još uvijek ima malo dati na njega. There are poured urethane gym floors that also offer some support. Postoje izli urethane teretana etaže koje nude neke podrške. The worst floors are concrete or wood on concrete. Najgore etaža su betonske ili drveta na beton. Carpeting no support and can actually slip a little. Tepih ne podržavaju, a čak može izmigoljiti malo. Mats can provide too much cushioning leading to a twisted ankle. Tepisi mogu pružiti previše cushioning vodeći na svinuti gležanj.

Avoiding injuries in aerobics requires proper footwear. Izbjegavanje ozljeda u aerobic zahtijeva pravilnu obuću. Look for a shoe especially made for aerobics or cross training. Potražite cipela posebno izrađen za aerobic ili cross trening. These will give you the lateral support needed for side to side movements and good cushioning for impact forces. To će Vam dati podršku potrebnu za bočne strane na strani pokreta i dobre cushioning za utjecaj snage.

Common aerobics injuries include the following: Zajednički aerobic ozljede uključuju sljedeće:

*Plantar fascitis (arch pain). * Tabani fascitis (nad bol). Arch pain is caused by stressing the bottom part of the foot. Arch bol je uzrokovan ističući na donji dio stopala. The plantar fascia is a fibrous band running from the front to the back of the bottom of the foot. U tabani opšav je vlaknast bend izvodi s prednje na stražnju stranu dnu stopala. If you have rearfoot or forefoot instability, with severe pronation, the fascia can become inflamed causing great pain. Ako ste rearfoot prednja noga ili nestabilnosti, s teškim pronation je opšav mogu postati upaljene nanošenje velikih bolova. Make sure your shoes have proper arches or see a podiatrist for special inserts. Provjerite da li ste pravilno cipele lukova ili vidjeti podiatrist za posebne umetcima.

*Shin Splints. * Shin longete. Shin splints are probably the most common lower extremity injury. Shin longete su vjerojatno najčešće donji ud ozljede. Pain is usually felt along the shin muscles (front, middle or back) and is a result of high impact forces or training on improper surfaces. Bolovi se obično zajedno opipa i penjati se mišići (front, middle i back) i rezultat je visok utjecaj snage ili trening na nepravilne površine. Strengthening the muscles of the shin before your workout is helpful and icing them afterward will reduce inflammation. Jačanje mišića i penjati se prije svog rada je koristan i glazura im poslije će smanjiti upalu.

*Heel spurs. * Visina Ostruge. Heel spurs occur when calcium deposits build up on the bottom of the heel bone. Visina Ostruge doći kad kalcijeva depozita izgraditi na dnu se Peta, kost. These take a long time to grow. Te se dugo vremena rasti. Stretching the bottom of the foot before class is helpful. Istezanje dnu stopala prije nego što je korisno klase.

*Achilles tendinitis. * Ahil tendinitis. During aerobics we spend a lot of time on our toes. Tokom aerobic smo potrošili dosta vremena na našim nožnim prstima. This creates pain and tightness in the back of the calf. To stvara bol i zatvorenost u leđa tele. Stretching the calf before and after class is helpful. Tele istezanje prije i nakon klasa je koristan. Also, remember to bring your heels down. Također, zapamtite da bi vaš peta dolje. You should not always be up on the balls of your feet. Ti ne bi trebao uvijek biti na lopti u nogama.

*Stress Fractures. * Frakture zbog naprezanja. Stress fractures, like shin splints, are caused by improper footwear, hard surfaces and overuse syndromes. Stres frakture, kao i penjati se longete, su uzrokovane nepravilne obuće, tvrdi površina i overuse sindroma. Women usually get fractures in the lesser metatarsal bones. Žene obično frakture u manjoj metatarsal kosti. See a podiatrist right away to avoid a truly debilitating injury. Pogledajte podiatrist odmah kako bi se izbjeglo zaista debilitating ozljede.

*Sesamoiditis. * Sesamoiditis. The sesamoid bones are just beneath the large metatarsal bones. U sesamoid kostima samo su pod velikim metatarsal kosti. These bones take incredible forces during aerobics because, as mentioned before, we spend too much time on the balls of our feet. Te kosti uzeti nevjerojatne snage tijekom aerobic, jer, kako je spomenuto prije, smo potrošili previše vremena na kugli naše noge. Practice bringing the heel down. Praksa dovesti peta dolje. If a fracture occurs see a podiatrist. Ukoliko dođe do loma vidjeti podiatrist.

When paticipating in various types of aerobics you need to be cautious and responsible. Kada paticipating u razne vrste aerobika moraš biti pažljiv i odgovoran. There are good aerobic programs and there are bad ones. Ima dobar aerobik programi i tamo su one loše. Look for things like choice of shoe, the surface you train on, the moves the instructor chooses, speed of movement, and above all how you feel while exercising. Potražite stvari kao što je izbor cipela, površine li na vlak, potezi instruktor odabere, brzine kretanja, a prije svega kako se osjećate dok vježbanje. You need to be responsible for listening to your body and exercising good common injury sense. Morate biti odgovorna za slušate svoje tijelo i ostvarivanju zajedničkih ozljede dobar osjećaj.

Sustainable Living Articles @ http://www.articlegarden.com Održivi Stamb Članci @ http://www.articlegarden.com