instruction: hi doctor I have been doing zumba for six months three times a week a month ago my instructor significantly increased the intensity of 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 should I just slow down and avoid some moves like jumping should I switch to pilates
output: hello I have read your query I would suggest you to 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 the higher intensity every day please have a look below for more informations start with warm up exercises or low intensity zumba dance before starting with high intensity zumba dance take frequent brakes between the high intensity dance you may simply stand or sit for two to five minutes in every 10 15 minutes of dance you may use shin support braces during the dance this may reduce the pain you get after the dance dip your legs in warm water for 10 15 minutes after going home or take hot pack on the shins rest in between the high intensity dance shin supports or braces while practicing zumba try the above suggestions and see if you still feel the pain let me know you may later opt for pilates instead of zumba