I just started doing aerobics and step. I love it, but my ankles now feel sore. Please help. I am pretty fit.

--donfree

Hi Donfree. There can always be some initial soreness when trying a new exercise or movement. The best advice I can give you is: warm up your ankles before class!

1. Sit on the floor with one leg straight in front of you.
2. Cross your other leg over your thigh with your knee bent so that your shin is resting on your thigh, perpendicular to it.
3. Hold your foot with the hand closest to it and manipulate it in every direction possible, keeping your ankle completely relaxed. Make sure to do the reverse movement, too.

You can also sit in a chair, raise your foot off the floor and trace the alphabet in the air with your big toe. The first warm-up is an old wrestling warm-up, the second is an ankle strengthener.

By the way, if you're as fit as you say, and you got that way by running, cycling, walking or some other cardiovascular activity which uses the legs, you'd better stretch your calf muscles. Tight calves limit the mobility of your feet, and this can contribute to ankle soreness, or even injury.

One last thing: If you started taking class wearing old shoes, get some new ones. Running shoes are definitely not for aerobics. A mid-cut aerobic, tennis or basketball shoe is best suited for handling the lateral forces and deceleration of aerobics and step classes.

Get help with your fitness routine on the Tone Up Your Body message board!