Am I too tall?

[Katy2600]

I've been stepping for about 6 years, diligently for about 3. My knees are the first to get achey (well.....besides my feet, I work in retail) I consider myself to be pretty strong, so I thought I was ok with protecting my knees by having strong quads.
BUT, when I get more vigorous in stepping they are quicker to hurt. Like the 360 hamstring hops and hopping moves like that. Lastly, I'm 5'8 and 145lbs.
Are there any moves you think I should flat out avoid in step workouts? And, are there any tips on how to help, or protect my knees so I don't have knee surgury in my future?
If Cathe is reading this-(this is my first time on here...) you are such an inspiration to me. I am soooooo happy to have found your series of workouts. They are miles, YOU are miles above all the others, and I know because I've bought all the others. I was stupidly only searching on Amazon and Yahoo. Thank God for Google search. There you were. Thanks so much for your dedication.
Katy

 

[kathryn]

It's always a good idea to check with a PT or doctor if you feel recurrent pain in the knees, but here are some ideas:

I find that for me, 360-degree moves and some 180-degree moves done at high speed (the speed of Cathe's later workouts) are apt to put some torque in my knee area, as it's difficulty to make the shift in direction that quickly. I don't seem to have problems with impact itself as much (I've seen several other people with the same comments at videofitnes.com). You might want to take the turns out of some of those moves and see if that helps.

You don't say what step height you use, but try taking out a riser and see if that helps.

How many days a week do you do step? I personally try to not do the same type of workout two days in a row, so I switch between step (which I don't do as often anymore), kickboxing and rebounding.

If it's the impact that bothers your knees, you can substitute some larger range of motion moves (high knee ups, for example) for some higher impact moves (power sevens or 15's).

You could ice your knee after working out, to avoid swelling in the area.

 

[Katy2600]

Thank you Kathryn, what you wrote is very helpful. Sorry I left out some obvious details. I use 2 risers and workout 5-6 times a week. Thanks again!

 

[Aquajock]

In addition to Kathryn's excellent questions and comments, I'd like to add that hamstring strength is vital to knee stability.

If your quads are overstrengthened in relation to the strength of the hamstrings that can be very hazardous to knee stability. I'd have to double-check myself on this with a recent ACE newsletter that I got, but I believe that hamstring strength should be at least 60% of quad strength (hams are expected to have a bit less force production capability than quads).

If you are not already doing so, please consider bringing in some targeted isolation hamstring work. Cathe's Pyramid Lower Body, I believe, has some great hamstring work that is different from standard squats and lunges, using supine hamstring bridge techniques on a stability ball (you can also do bridges on a more fixed surface like the seat of a chair).

Also consider the workout floor surface, and make accommodations if that surface (usually carpet) doesn't lend itself to easy pivots on the foot for turning or lateral moves.

Also consider your footwear for your retail job. Bad footwear when you're spending your working day on your feet can be murder on all of the joints and muscles of the lower body, not to mention the spinal column as well.

Hope this helps -

A-jock

 

[Katy2600]

Thank you A-jock! I didn't even think of my hamstrings. I could strengthen them to help the situation. Thanks so much!
Katy:7

 

[gelfling]

Hi Katy,
I don't think you're too tall!! I have no idea how much I weigh but I am taller than you and I have been doing step workouts off and on since 1991 without problems. Our ceiling is high enough not to matter so the only trouble I have is with the light fittings, which are too low once I'm on the step. I can do those moves without knee pain (I used to work in retail until I switched to a deskjob in '98) and I second Kathryn and Annette's recommendations to make sure you get your knees looked at. Retail is hell on your legs and as I'm sure you already know, it's so important to stretch out your leg muscles during the day. I used to wear smart trainers (actually I still do) to work even when I was told not to! However, I realise that might not be an option depending on the type of store where you work.
ATB,
- Lisa