Step aerobics without sore knees

Q. One of my favorite group exercise classes used to be step aerobics, but over time it began to bother my knees. My gym just started offering these classes again, but I’m worried about hurting my knees. Is there a right and wrong way to do step classes?

A: Step group-exercise classes were extremely popular in the past and are again becoming more and more integrated in group-exercise classes. The concept of using a “step” for cardiovascular and strength training is now being used in a combination of group exercise classes, and even though we step up and down each day as we walk through life, there are ways to ensure you are not injured during step classes.

Concerns about hurting the knees are very common in step classes. Many adults deal with achy, sore, tired knees all day, and the last thing they want to do is stress already bothered knees. To keep this from happening, you can take precautions.

•First, choose the appropriate height of risers under the step you are using. A step that is too high for your height and leg length can add unnecessary stress to your knee. Many people want a higher step to add more intensity to their workouts; however, a too-high step can cause pressure on the knee and hip, and over time can cause pain or injury.

•A proper step height would be with the knee at approximately a 60-degree angle when one foot is on the step. When starting out, you can use a lower step, but the 60-degree angle should be your maximum step height.

•Second, while stepping, it is important to step at a distance that is only one shoe length behind the step. Before beginning, place your toes touching the step and step back one shoe length. Notice how far you are from the step, and while stepping down, be sure not to step back any farther. It may take a little time to get used to this motion, but you want to make sure you are stepping up and not forward.

•Another tip is to make sure you are stepping up on the step with your heel first and making sure your whole foot is on the step without your heels hanging off the edge. Landing on the step with your toes first can keep you from standing up completely and also can put added stress on the knees.

•Be sure to speak with the step-class instructor beforehand about all of these proper stepping techniques to keep you safe. Stepping is great for cardiovascular and strength conditioning, and with proper technique, you can keep stepping toward your goals.

Always consult a physician before beginning an exercise program.