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Is Zumba Safe?

With many Zumba-related injuries in the news lately, some people are shying away from this exercise-dance craze. Get-Fit Guy has 3 tips to keep yourself safe while doing Zumba.

By
Ben Greenfield
2-minute read

Is Zumba Safe?

A recent article on NBCNews.com reported that there may be a rise in Zumba-related injuries, including ankle sprains, shin splints, heel spurs, plantar fasciitis, hip bursitis, muscle strains, and knee problems—even some requiring surgery!

Before you put away your dancing shoes and shiny belt, you should know that just a few precautionary measures (aside from a proper warm-up and cool-down) can keep you safer in Zumba:

  1. Stretch your hip flexors. If you’ve been sitting all day, then start to dance, step, and move with tight hip flexors, you’re setting your low back or knees up for injury. Start your session with a lunging hip flexor stretch of about 30-45 seconds per leg, and then do front-to-back and side-to-side leg swings.
     

  2. Keep your SI joint mobile. You may not have heard of it before, but your sacroiliac joint is an integral part of your hip and pelvis motion, and many people have a “locked” SI joint (hear more about that here). It may be helpful to have yours evaluated and adjusted by a good sports chiropractic physician.
     

  3. Don’t Zone Out. I’ve watched Zumba classes before, and many participants look like they’re half there—using poor posture and engaging in conversation. This results in the muscles and joints moving sporadically. So don’t zone out—pay attention to the instructor and maintain good posture. You’ll get a better workout that way anyways!

If you have questions about whether Zumba is safe, then ask away at the Get-Fit Guy Facebook page.

Fitness dance class photo from Shutterstock

About the Author

Ben Greenfield

Ben Greenfield received bachelor’s and master’s degrees from University of Idaho in sports science and exercise physiology; personal training and strength and conditioning certifications from the National Strength and Conditioning Association (NSCA); a sports nutrition certification from the International Society of Sports Nutrition (ISSN), an advanced bicycle fitting certification from Serotta. He has over 11 years’ experience in coaching professional, collegiate, and recreational athletes from all sports, and as helped hundreds of clients achieve weight loss and fitness success.