Hey Sweathearts,

Many of you have hit the DM’s weekly asking for tips on how to do Zumba with bad knees. There is a lot of jumping, squatting, and dancing in my Zumba classes, but there is a way for you to sweat and have a powerful workout with bad knees.

My knees have not always been the best and if you have followed me for quite some time then you may have heard me talk about my knee injury. A few years ago I tore my meniscus, so I know all about sore joints and painful knees. I want you to be able to dance with me, but in a way that is safe and comfortable for your body.

WARM UP IS EVERYTHING

Take a deep breath and stretch your arms above your head. This will loosen up your arms, back, and shoulders by allowing oxygen to flow. Loosen up your core for at least two-three minutes by standing hip circles (slow and steady). Loosen up your legs by marching in place for a few minutes. Warm up your body approximately 5 minutes before dancing. A safe warm up gradually increases the body temperature and help avoid injuries.

 

MODIFY THE WORKOUT

It’s not a competition and the only person you are up against is the old you, so if high-impact moves and sudden changes in direction add stress on your knees reduce it by modifying moves. Stay on the ground and avoid jumping. March in place if sudden changes aggravate your knees. Avoid squats!! This will prevent further damage to your knees. Take it at your own pace!

 

CHANGE YOUR SHOES

Running shoes are NOT for Zumba. They are made to grip the ground and not for fluid movement. If you have the wrong shoes it can cause joint pain. Do not let the wrong shoes hinder your workout.

 

 

Now grab your things and catch my next class if you are local and if not check out my Instagram page and bust a few of the moves that I post every week.

You got this!!