Using Your Step Bench Safely

September 26th, 2008 · No Comments

Using your step bench safely and properly is extremely important in injury prevention. Vigorous stepping provides the cardiovascular benefits of running but stresses the joints little more than walking. Even with this in mind, there are still individuals who should not opt to use the step bench. There are also guidelines that one should follow to ensure they are using their step effectively.

1) When using the bench platform, the knee should be at no more than a 90 degree angle. Over angling the knee can cause ligament stress and possible knee injury.

2) The entire foot should be placed on the step platform while stepping or lunging on or off the step. Never step by just placing the ball of your foot on the edge of the step. If you do this, you will soon find out why you shouldn’t!

3) Never use homemade step benches. These can be slippery and also slide out from under neath you while stepping causing injury. You should always use step benches specially designed for stepping. Benches I recommend are the Reebok Step System or The Original Health Club Step.

4) Beginners and individuals who are less fit, should begin with a low step. The platform should be on the floor with no risers underneath or using only one riser per side. As you advance and feel more comfortable, you can add additional riser height. More advanced individuals, can add height up to 12 inches. Always be conscious of the position of your knee while stepping ensuring you are not passing a 90 degree angle. Pay attention to how your knees feel while stepping or lunging on and off the step.

5) As you step off the platform, stay close to the bench. If you step too far away, you will miss your next step up. Not only will this hurt, it would be extremely embarrassing if your are in gym.

6) Obese people should not begin their fitness program using the step bench. If you are over-weight, it would be much harder to lift your body vertically and there would be too much stress on the knees, ankles and quadriceps. I would suggest that obese individuals begin with a level walking program and weight resistance program focusing on strengthening their ankles, knees and quadriceps. **PLEASE NOTE: If you are considered obese or have been inactive for some time, consult you health care provider before beginning any exercise regime.**

7) Individuals with chronic knee pain or arthritic conditions, should be cautious using the step. Using the step bench could aggravate such conditions.

Following these safety guidelines can ensure an effective safe workout. Keep it simple and safe when learning the process of bench stepping. Soon with your persistence and efforts, you will be reaping the benefits of a more fit body you desire.

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