How To Avoid Common Zumba Injuries

She's got a unique style
Zumba is a great way to dance yourself into great shape, but according to a number of doctors, the popular fitness class can also cause a lot of damage, if done incorrectly.

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“I’m seeing a number of injuries,” says Dr. Orly Avitzur, a neurologist and Consumer Reports medical adviser who recently wrote that she’s seen an uptick in Zumba-related injuries. “There’s so much side-to-side movement that you really need to synchronize your hips, your knees, your feet and your ankles so they’re going in the same direction,” says the neurologist. “If you move in one direction and the joint doesn’t go with you in that direction, it’s a setup for injury.”

The Most Common Zumba Injuries Include:

  • Ankle sprains & fractures
  • Lower back strain
  • Shin splints
  • Torn meniscus (knee joint injury)
  • Heel spurs
  • Plantar fasciitis
  • Hip bursitis

Beginners to the high-intensity dance classes are particularly at risk, and common complaints include lower back strain. An email survey issued by the American Academy of Orthopaedic Surgeons for this post got similar responses from doctors. Some injuries can even require surgery.

“I’d say we get at least one to two Zumba-related injuries a week,” says Dr. Stephanie Siegrist, an orthopedic surgeon from Rochester, New York. “Zumba in and of itself is not a bad thing. Everybody who’s tried it loves it and wants to go back and we certainly encourage that in our patients. But you have to be safe so you can keep going back.”