I killed my knees

[mizpriz]

I'd like to know what I'm doing wrong! It was Monday or Tuesday when I last played DDR. I've been learning how to play some songs on Standard, mostly 5-footers but a couple of 6-footers. I practiced for about 2 hours and was so SORE the next day! That day I did about 15 minutes and had to quit because of exhaustion. Now my knees are still so sore, especially when I bend them all the way like crouching on the floor. I haven't played since then, but I'd like to get back on the pad again. I'm scared that I'm damaging my knees. Am I just overdoing it with how long I was playing, or maybe trying to do too much at once by forcing myself to dance 6-footer Standard songs when I wasn't really ready?

[psisar]

What kind of pad are you using? What kind of flooring do you have? When I first started playing, I lived in a basement apartment and was playing with a softmat on concrete flooring; my knees would absolutely KILL me. Once I put down carpet, the problem went away. Describe your playing conditions and we may be able to help

[mizpriz]

Ah, maybe that's the difference. We had soft pads at first but just got our Cobalt Fluxes. Carpet flooring, not too cushy but not hard either. I still play either barefoot or with socks, because I don't have comfortable sneakers. Also, that day I didn't bother putting on my knee supports, which I usually wear when I'm playing. I really regret that decision!

[xstatic]

yeah - the colbalt flux (or any other metal pad) is no good for those of us with knee problems. It just makes ddr more high impact than it already is..especially since most of us can't makeshift a bar too well at home. (it drasticly improves the conditions of impact to knee ratio)

[DDRMom]

The trick with your CF is to get really good cross-training shoes. As a "beyond 40-something" I have to watch my knees as well. I played without problems on Ignition pads for years by velcro-taping laying a plastic pad cover over them and using shoes. Never played without shoes because I need the give of good soles and the arch support. Then switched to a Flux, which even though it is metal, does have pretty good give to it, but I'm convinced the key is still the right shoes. I go through 2 pairs a year and I only use them for DDR. I can feel when they start wearing down because my arches, knees, and lower back start to ache after playing. New shoes -- no problem! You won't regret investing in the best shoes you can afford.

[mizpriz]

Thanks for the advice on shoes! Does anyone know if a good pair of dancing sneakers would be good? I prefer something flexible, I just don't like my regular tennis shoes for DDR.

[funky]

I love skate shoes, personally. They have a lot of padding in them, and just feel amazing.

I had the same problem, though. My knees would hurt so bad after just a bit of DDR, and I eventually just quit playing for a couple months.

On my time off, I started endurance training. I use small weights (5 lb) that strap on to the legs/arms. I do various exercises with these, including ones like laying on my back with feet in the air and bending the knees, standing and raising one foot at a time, etc. Nothing high impact, but after enough reps, I can definetly feel it.

I recently went back to playing DDR, and I haven't had any pain, whatsoever. It could just be a coincidence, but it's also very possible that I built enough muscle to cushion my knees better. It might work for you, too. It's worth a try, at least.

You can continue playing while endurance training. Just turn jumps off until you stop hurting. Also, playing a workout course with songs you don't need to take breaks after for 30 minutes is more beneficial than playing hard songs for 2 hours with many breaks between... And it's definetly not healthy to really work yourself for 2 hours straight.

Good luck with your knees.

[legend of croft]

after i started doing squats and calf raises/leg curls i stopped hurting from ddr. the only things that get destroyed are my pinky toes if i play barefoot.