Ask Megan: What should I do if I'm worried about getting shin splints or other injuries from jumping during dance cardio class?
If you're a regular at my class or maybe you run or do a lot of high-impact HIIT workouts, one issue you want to always try and prevent is shin splints. Most people associate this issue with running, but shin splints can happen from doing other types of workouts like dancing or jumping if you're not wearing the right type of shoes or warming up or cooling down correctly.
It's so important to wear the right shoes that are supportive and help cushion impact (here is my favorite pair). One common form mistake I see all the time in class is that clients aren't landing with their heels down when they jump and instead land on the toes or the ball of the foot. This creates more impact on the shins and knees, which you want to prevent. It may seem a little weird at first if you've been doing it this way for a while, but once you do a few classes with keeping this form tip in mind, it'll come naturally to you soon. And you'll notice the difference when your form is better in class because you'll be working and engaging the right muscles which means better results and less chance of injury.
Something else you can do to prevent shin splints it to make sure you stretch your calves before and after class. It's always a good idea to invest a little extra time in recovery practices like foam rolling when you can.