Advice on Step and flooring

[sierrastar]

Hi girls...

well I was used to doing step at the gym twice a week...and my knees never hurt...but now my knees are kind of aching..

I have being doing a Cathe tape everyday...but only the Timesaver and the High Circuit...which I do not think is too much step (maybe I am wrong on this)

Do you think doing step on my carpet in the bedroom is bad for my knees? My carpet has pretty good padding but wondering why my knees are aching...I am going to get some aerobic flooring for the garage and setup in there...

The only other thing I can think of that is different is all the free standing squats - the tapes have lots of them and I always did squats on a smith machine...and I do seem to ache a bit when I do free standing (like right now if I try to do one without any weights I ache)

I guess doing a tape everyday is quite a bit more than step twice a week...I am just babbling now...sorry its late....

I guess I better listen to my knees and lay off the step and lower body for a couple of days...

goodnight everyone!

 

[kathryn]

>I have being doing a Cathe tape everyday...but only the
>Timesaver and the High Circuit...which I do not think is too
>much step (maybe I am wrong on this)

I would NEVER do step every day. Some people might be able to with no problem, but for most people, doing the same type of exercise over and over increases risk of overuse injuries (as well as leads to muscle imbalances). In fact, no more than 4 days a week, every other day (though for me, 2-3 days works best).

Also, aside from the impact of step, there can be a torque factor. Some of Cathe's step workouts are pretty 'torquey" (especially those with 180 degree and 360 degree moves, which I modify, though even some of the transitions from working off the side to working off the back can be tricky if you don't step wide or far enough, so watch those).

Try do cut back step to no more than every other day (that would make it 4 days a week on week, 3 days a week the next, or 7 days in two weeks).

>
>Do you think doing step on my carpet in the bedroom is bad for
>my knees?

Carpet can make turns torque the knee, and is not as good as wood flooring (you can remedy that by getting some puzzle mats to put on the floor). My carpet has pretty good padding but wondering why
>my knees are aching...

If the carpet is over cement, then you are on a very jarring surface, no matter how much "padding' the carpet has (health clubs often have "floating" wooden floors that absorb shock. I've been told that the floor in Cathe's health club is almost boyant and absorbs shock really well.) Puzzle mats can help with this, too.


You have not only increased the FREQUENCY of stepping, but the IMPACT of stepping, and the possible TORQUE with stepping. All three can contribute to knee and joint problems. I'm not at all surprised that you're having knee pain!

 

[delfin]

I do step probably 5 days a week -- but I always have my step at 6". If I increase the height, I start to feel it in my knees and in my back, then I'm forced to do low-impact floor for like a week. My DH and I are thinking of getting a treadmill, so them maybe I'll throw in a fast walk workout once a week.