HomeAnswersPhysiotherapystiff shin muscleHow will reducing high intensity Zumba dance help in shin pain?
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My shins get hurt after Zumba dance session. Should I continue it?

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The following is an actual conversation between an iCliniq user and a doctor that has been reviewed and published as a Premium Q&A.

Answered by

Amrita Patro

Medically reviewed by

Dr. Vinodhini J.

Published At March 3, 2020
Reviewed AtJanuary 9, 2024

Patient's Query

Hi doctor,

I have been doing Zumba for six months, three times a week. A month ago, my instructor significantly increased the intensity of the choreographies, and my shins started hurting after dancing. They hurt all along the tibia, all the time. It is not extremely painful but quite annoying. I would like to continue exercising, but I am scared of potential long-term consequences. I have experienced shin splints for a duration of approximately three weeks. Should I simply slow down and avoid some moves (like jumping)? Should I switch to Pilates?

Kindly help.

Answered by Amrita Patro

Hello,

Welcome to icliniq.com.

I have read your query. I would suggest you reduce the intensity or time duration of Zumba, if possible. Do some warm-up exercises before starting with high-intensity Zumba dance. You can also do some low-intensity Zumba dance before moving into higher intensity every day. Please have a look below for more information.

I hope your query got resolved. Please feel free to reach me again, in case of further queries.

Thank you.

Treatment plan

The treatment plan includes starting with warm-up exercises or low-intensity Zumba dance before starting with high-intensity Zumba dance. Take frequent breaks between the high-intensity dance. You may simply stand or sit for two to five minutes in every 10 to 15 minutes of dancing. You may use shin support braces during the dance, as they may reduce the pain you experience afterward. After going home, dip your legs in warm water for 10 to 15 minutes or use a hot pack on the shins.

Preventive measures

The preventive measures include taking rest in between high-intensity dance sessions and using shin supports or braces while practicing Zumba.

Regarding follow up

Try the above suggestions and see if you still feel the pain. If the pain persists, let me know. You may consider switching to Pilates instead of Zumba later on.

Same symptoms don't mean you have the same problem. Consult a doctor now!

Amrita Patro
Amrita Patro

Physiotherapy

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