“No Shoes Please” Zumba Class
A newly-certified Zumba instructor I know recently posted a new Zumba class on her schedule. It’s at a popular yoga studio and in the description, it is asked, “No shoes please!”
No shoes allowed? For a Zumba class? Really?
Kicking your shoes off at a wedding dance – we’ve all done that. But no shoes allowed for a Zumba class… All I can say is, “OUCH!”
Every Zumba instructor is different, but my classes involves high-impact dance moves like jumping and stomping. According to the article, “The Effects of Weight on Feet When Running” on Livestrong.com, when you run, each foot hits the ground with 3- to 4- times the force of your actual body weight with each step you take. In Zumba, your feet could take 2- to 4-times the force of your actual body weight with high-impact moves.
There are 26 bones in the foot. 26. Think about how small each bone has to be to fit 26 bones into your foot. Now, think about how much you weigh. Multiply that by 2- or even 4-times and imagine those 26 tiny little bones in your feet distributing 2- to 4-times your body weight for an hour long Zumba class. For me, that’s 115 pounds – 115 x 2=230 pounds to 115 x 4=460 pounds. Ouch.
Of course, one might argue barefoot running is gaining in popularity, why not barefoot Zumba? Well, to be fair barefoot running-related injuries are also becoming increasingly popular. So much so, that one article on Competitor.com calls it “The Barefoot Running Injury Epidemic.” If you do Zumba barefoot, chances are you are putting yourself at risk for foot and leg injury.
One might also think, Shakira dances barefoot, why can’t I? Well, Shakira’s dances moves are not high-impact – she usually has both feet on the floor. Shakira is obviously not a weekend Zumba warrior, she is a highly-trained dancer. Trainers and coaches most likely monitor her fitness to be sure her body, muscles, joints, and bones are able to support her dancing. She most likely has access to the best athletic trainers, physical therapists, and doctors at any given moment if any part of her body gives her pain.
If you see a Zumba class offered that requests, “No shoes please!”, I recommend looking for another Zumba class where you are allowed to wear a supportive pair of Zumba shoes.
Filed under Physical Therapy, Running, Zumba, exercise, group fitness | Tags: 26, barefoot, barefoot running, barefoot Zumba, bones, class, feet, foot, high-impact, injury, instructor, no shoes please, Physical Therapy, schedule, shoes, studio, yoga, Zumba, Zumba shoes | Comment (0)Sticky Shoes During Zumba
The most common “complaint” I hear about Zumba is about gym shoes that stick to the floor during class.
Most gym shoes are built for traction. During volleyball, I often wipe the dust off the bottom of my shoes for a better grip. Too much traction in Zumba is not necessarily a good thing…
To some, it is just annoying – you are dancing and moving, but your shoes are sticking to the floor.
To others, it’s painful – you are dancing and your shoes are sticking to the floor and your feet are sliding around inside your shoes. Either way, sticky shoes could cause you to develop blisters and other foot or ankle injuries.
I have three suggestions to prevent sticky shoe syndrome at Zumba class:
1. Pick up your feet. It might not be how you would normally dance and not what you prefer, but if your shoes or feet won’t slide and you are sticking to the floor, pick up your feet to prevent injury.
2. Wear last year’s tennis shoes. Don’t wear your newest pair of gym shoes – wear an older pair. The grips will be worn down slightly and may help you slide across the floor better during Zumba class. I often wear a pair of Nike Shox I’ve owned for about four years to Zumba class.
3. Buy dance shoes. I often wear my Capezio dance shoes from dance team in college. You can buy directly from Capezio or any major shoe manufacturer like Nike. Major shoe stores like Zappos carry athletic dance shoes. Go for an athletic-style dance sneaker to give you the support you need – if you are thinking about your shoes and feet during Zumba class, you won’t be able to concentrate on your workout!
Also see my “Best Zumba Shoes” and “Good Dance Shoes for Zumba” and “Where to Buy Dance Shoes” posts.
Filed under exercise, group fitness | Tags: athletic shoes, Dance, dance shoes, group fitness, gym shoes, injury, shoe, shoes, sticky, tennis shoes, workout, Zumba | Comments (6)