Thoughts from the Dance Floor: What I've Learned About Injuries, Movement and Listening to Your Body

One of the things I've noticed recently while teaching my classes has really made me stop and think.

Over the last few weeks, more and more people have been arriving with something they're managing.

A frozen shoulder.

A sore knee.

A rotator cuff injury.

A stiff hip.

An old back problem that occasionally flares up.

Almost every conversation starts in a similar way.

"I'll just do what I can today."

And my answer is always the same.

"Perfect. That's exactly what I want you to do."

Just think "I'll just do what I can today."

You Don't Have to Be Perfect to Keep Moving

There's a common belief that we have to wait until we're completely pain-free before we can exercise again. Of course, there are times when rest, treatment or following the advice of your GP or physiotherapist is the right thing to do. But for many people, once they've been given the go-ahead to move, the challenge isn't physical...It's confidence.

People worry they'll hold everyone else up, they worry they'll look silly or more likely they worry they'll make their injury worse.

The reality in my classes couldn't be more different.

Every Body Moves Differently

If you stood quietly at the back of one of my classes, you'd notice something.

No two people move in exactly the same way.

Some lift their arms high, others keep them lower, and some might only move one arm at all.

Some take bigger steps, and others keep everything small and controlled.

Some avoid twisting, others simply leave out one particular movement.

And that's absolutely fine, in fact, I encourage it.

Movement isn't about copying the instructor perfectly.

It's about moving your body in the safest and most comfortable way for you.

The Power of Small Movements

One conversation recently really stayed with me.

A class member with a frozen shoulder told me she'd noticed her range of movement had gradually improved. Not because she'd forced it, not because she'd pushed through pain.

But because she'd been gently repeating smaller movements within a comfortable range.

Another person recovering from a shoulder injury shared a similar experience.

Others with ongoing knee problems have discovered that adapting the choreography means they can still enjoy the music, keep active and leave class feeling better than when they arrived.

These are their personal experiences, and everyone's recovery is different.

But they all tell me of something important, and that is that a gentle, appropriate movement can be incredibly valuable when it's done carefully and within your own limits, especially when guided by the advice of your healthcare professional.

Listening to Your Body Is a Skill

One of the biggest lessons I've learned after years of teaching is this:

Listening to your body isn't giving up.

It's being wise.

Some days your body feels energetic, bu other days it asks you to slow down.

Both are perfectly acceptable, because fitness isn't about proving something, it is about building a lifelong relationship with movement.

The people who stay active for years aren't usually the ones who go the hardest, they're the ones who adapt.

There's No Gold Medal for Keeping Up

One thing I often say in class is:

"Nobody is watching you. They're all too busy trying to remember what comes next!" It's true.

Nobody minds if your movements are smaller.

Nobody minds if you leave something out.

Nobody minds if you pause for a drink.

The important thing is that you're there, you are moving and importantly you are looking after yourself.

My Philosophy as an Instructor

As a GP Exercise Referral Instructor working with adults of all abilities, I've learned that movement should never feel exclusive.

It should be welcoming, encouraging and adaptable.

In my classes, I don't expect everyone to move the same.

I expect everyone to move in the way that's right for them, because every body has a different story.

Every person arrives with different strengths, different challenges and different experiences.

That's what makes every class so special.

If you've been away from exercise because of an injury or you're worried that you're "not fit enough", remember that you don't have to do everything.

A Final Thought from the Dance Floor

Watching people adapt rather than give up has been one of the most inspiring things I've seen recently.

They remind me that progress isn't always about jumping higher or moving faster.

Sometimes progress looks much quieter.

A shoulder that lifts a little higher than it did last month, or a knee that feels more confident.

The courage to come back to class after an injury and the confidence to say,

"I'll just do what I can today."

Because sometimes...Doing what you can is more than enough.

Thinking of Returning to Exercise?

If you've been away from exercise because of an injury or you're worried that you're "not fit enough", remember that you don't have to do everything.

You just have to start somewhere.

My Zumba Gold classes are designed to be welcoming, supportive and adaptable, with plenty of options to help you move at your own pace.

Or if you feel that cardio is too much, you can find a gentle alternative at Lift & Laugh classes, going at your own pace, and with some one to one from me to help you find your level of ability.

Always seek advice from your GP, physiotherapist or healthcare professional before starting or returning to exercise following an injury or medical condition.