FitSugar

Sneakers, Feet, and Fitness

FitSugar — Thu, 19 Jun 2008 04:30:00 PDT

When you work out, I'm sure you're on your feet most of the time whether you're running, walking, hiking, biking, or using a machine. Without your sneaks, your feet wouldn't be able to work your body as hard as they do, so take this quiz to see if you know about these important tips.

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5 Things: Happy Hiking Feet

FitSugar — Thu, 11 Oct 2007 09:30:00 PDT

Autumn is my favorite time to go for a hike. I always try to take a trip somewhere to catch some mountain views of colorful foliage. I pack some food, plenty of water, and some extra layers and head out early so I can get to the summit by noon for lunch.

This kind of hike takes about five hours, and it can wreak havoc on your poor feet. Here are some tips to keep your trotters pain free.

Buy hiking boots that cover your ankle. This will keep your ankle stable and prevent it from turning or twisting. Also make sure they fit properly and have a rugged sole that will grip on wet and uneven terrain. Break in your new hiking boots with shorter hikes before committing to a day-long hike.

Give yourself a pedicure before your hike. What I mean is to make sure your toenails are cut short and square. Long toenails can bruise or cut into the skin.
Wear wicking socks to prevent your sweaty feet from staying moist and causing blisters.
Pack band-aids or moleskin pads in your lumbar pack just in case you feel a blister forming.
Rest your feet. When taking breaks for water or lunch, take off your boots and socks and let your tootsies air out. You can also elevate them to help reduce swelling.

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Know Your Enemy: Poison Ivy!

FitSugar — Fri, 01 Jun 2007 02:30:00 PDT

'Tis the season for Hiking and trail running. There's a lot of beauty in these woods, but you got to be careful and avoid the poison ivy that lurks at the edges of the forest. Yes, it pays to know your enemy.

First off, it is the uroshiol oil on the plant that is the culprit and creates the horrible itchy, blistery skin reactions associated with poison ivy. While some people don't have a reaction to the oil, others may be hospitalized because their reaction is so severe. You should also know that even if you've been exposed to poison ivy and had no reaction, you are not necessarily immune to it. People can develop reactions at any time of their lives, so it is best to avoid poison ivy at all costs.

You will experience symptoms wherever the oil makes contact with your skin. First you will get a red, itchy spot on your skin, that develops into blisters. Once you wash your skin with soap and cold water, the rash won't spread. If you pop the blisters, the rash won't spread either, but the wounds could become infected so it is best not to pop them.

Many plants can look like poison ivy, so pay close attention whenever you're walking in moist areas. The rule "Leaves of 3, Let it be," doesn't always work. It can grow in groups of 3 leaves, with a larger middle leaf, but it can also grow up to 9 leaves in a group.

Want to know what to look out for, then

Poison ivy needs light to grow, so often you'll find it lurking on the edge of woods, roads, parking lots, and fields. In the deep woods, poison ivy can't get enough light, so watch out for moist places that get enough sunlight.
Poison ivy generally grows in a cluster of low weed-like plants, but it can also be a vine that climbs up trees.
The edges of the leaves have tiny "teeth."
The leaves aren't always green - they are reddish in the spring, green in the summer, and yellow or orange in the fall.
The berries are typically white.

Fit's Tips: To avoid getting poison ivy, wear long pants and shoes that cover your entire foot if you are going to be trekking in the woods. If you know you've been exposed to poison ivy, rinse the area immediately with COLD water - hot water will open your pores and let the oil in, which could make your reaction worse. Here are some more pictures of poison ivy: poison ivy in the spring poison ivy in the summer poison ivy in the fall climbing poison ivy Fit's Tips: Poison ivy grows everywhere in the U.S. except in the far west, deserts, and high altitudes. a poison ivy bush Source

You Asked: How Do I Break in New Hiking Boots?

FitSugar — Tue, 29 May 2007 12:30:00 PDT

Dear FitSugar,

Your recent hiking post reminded me of a problem that I am having with my new hiking boots. I am trying to break in the shoes in preparation for the Half Dome hike in Yosemite next month. Unfortunately, I got terrible blisters on the back of my feet (under the Achille's tendon area) after hiking the first day. Desperately needing to break in the boots, I just bandaged the already punctured blister and went hiking again the next day with 2 pairs of socks, even though it was quite painful. After the second day, the blister got bigger and even more painful. Should I ignore the wound and keep hiking or wait until the blister heals before wearing the boots again? Is this common when breaking in new hiking boots or is there something wrong with my boots?

That's a great question since it is hiking season and lots of people are shopping for new boots. The key to breaking in new hiking boots is to take things slowly. Different kinds of boots will require different amounts of time to break in. Lightweight models might not need much breaking in time at all, while the heavier, stiffer, all-leather boots could take weeks to soften up and form to the shape of your feet.

Want to hear my advice? Then

read more The boots you buy should feel snug with 1 pair of socks (preferably ones that wick). It sounds like since you could wear 2 pairs of socks, that your hiking boots might be too loose. They will stretch out slightly as they break in, so you don't want to start off with a loose boot - if your foot can move around with each step, that friction will definitely cause blisters. If your boots do feel good and snug, start breaking them in by wearing them inside for short periods of time. Be sure to wear the kind of socks you'll be wearing on the trail. If you feel pinching, rubbing, or pain right away, take those boots back. If they still feel good, wear them out and about like to the grocery store, or for a short walk. Gradually increase the distance and time you wear your new boots, until eventually you can go for a long hike with a pack on your back. It does take a while to break in your boots, but it's worth it since they'll last you for years to come. Fit's Tips: If you have a blister or a sore spot that is getting rubbed, Dr. Scholl's Moleskin Plus Padding is great. You can cut a piece to fit the area you need covered, and it's self-adhesive, so it'll stick to your skin and offer more padding than a regular band-aid.

STIs Explained: Genital Herpes

FitSugar — Thu, 03 May 2007 17:15:00 PDT

They say love is free, but having unprotected sex in this day and you might be paying the price forever. Did I get your attention? Well I am talking about some serious business since as I learned in high school - Genital Herpes is FOREVER. There is NO cure, so it's really important to take all precautions to prevent getting it.

STIs like Genital Herpes, Chlamydia and Gonorrhea are 100% avoidable, and having no sexual contact would be ideal. Since that might not work, before becoming sexually active with anyone - make sure you and your partner get tested for all STIs before having unprotected sex.

Using latex or polyurethane condoms when having sex is also a great idea, but since a condom can't cover all the infected areas, it's no guarantee that you are 100% protected. Being in a mutually monogamous relationship with someone you know is uninfected is also a great way to keep yourself safe.

Want to hear all about Genital Herpes? Then

STI	Symptoms	How do you test for it?	Treatment
Genital Herpes	Small, painful blisters - these can go away after 1-3 weeks but another outbreak can occur weeks or months after Itching or burning before blisters appear	Blood test, or fluid is taken from the blisters and tested	There is NO cure, but antiviral medications can shorten or prevent outbreaks. Although it's rare for a pregnant woman to pass Genital Herpes onto her baby during delivery, a C-Section is usually performed.

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Simply Fab: Band-Aid Blister Block Stick

BellaSugar — Thu, 26 Apr 2007 15:44:33 PDT

Band-Aid Activ-Flex Blister Block Stick, $7, is the latest and greatest invention for blister prevention! It's the end all be all excuse for buying ridiculously expensive and uncomfortable shoes. Ahh, and this also happens to be great for your wedding day because let's face it: you can't really break in your wedding shoes without running the risk of getting them dirty!

This new product is an invisible shield that you swipe over the areas on your feet where you would normally get a blister. It actually looks kinda like a deodorant stick. The emollient coats and protects the skin from being rubbed raw by the friction of your stiff shoe. And, because it's invisible, it's safe to wear with open toe shoes and it isn't messy so it won't damage your shoes.

Be Your Best at Every Workout With the Right Prep

Leta Shy — Tue, 24 Jan 2012 15:49:17 PST

When it comes to exercising, the more you do it, the better you get at it - as in, you become stronger, faster, or more flexible, and not only that, you are able to exercise longer (and losing inches isn't anything to sneeze at either). But no matter how long you've been committed to fitness, make sure you know how to prep to be your best at every workout.

A plan: You've suited up, stuffed your bag in your gym locker, and made your way to the floor only to think, "I wonder what I should do today?" Don't waste your time with an ineffectual workout or halfhearted commitment. Figure out an exercise plan before you start with our tips on how to build a workout routine.

A happy belly: Cramping or a grumbling stomach can make a workout a complete misery. Keep your stomach happy by fueling up with a small snack before you exercise or by giving yourself a few hours to digest a big meal before working out. Find out which foods you should be eating (and when) before you work out.

Read on for more ways to be your best at every workout.

Running Tip: Tie Your Shoes Properly!

Kristen Hawley — Wed, 30 Mar 2011 14:00:06 PDT

You wouldn't buy a pair of running shoes that didn't fit quite right - whether slightly too snug or just a little too loose, ill-fitting shoes can cause painful blisters. Thing is, so can running in shoes that fit, but aren't tied properly. Tying your shoes in what Runners World refers to as a "granny knot" can actually change the fit of the shoe, leaving your feet open to blisters.

There's a great how-to video on the Runners World site, but essentially the way you wrap your shoelace in the last phase of shoe-tying is the most important. Crazy to think about, right? So, for example, I start tying by crossing the right lace over the left. I then make a loop with the right side first. So it follows that in the next step of shoe-tying, I need to make sure and wrap the lace around the front of the loop. Wrapping around the back would make the laces off-balance, causing them to twist and potentially loosen. Depending how you start your knot dictates which direction you'll need to wrap, so take a look at this helpful chart to determine your style.

I promise, you'll never think so much about tying your shoes ever again!

Don't Let Blisters, Achy Muscles, or Bruises Halt Your Workout Routine

Heather Dale — Fri, 23 Sep 2011 10:55:29 PDT

You give all you've got to your workout, pushing yourself right up until the very end, and what does your workout do for you? It leaves you with bruises, sore muscles, and a couple of bad-looking blisters - thanks, workout! But don't let that bubble of skin interfere with your next sweat session! Keep reading for tips about how to cope with common workout wear and tear annoyances.

Blister Prevention Tips From FitSugar Readers

FitSugar — Wed, 26 May 2010 07:00:57 PDT

Blisters can be a real pain in your heel. They can certainly put a damper on your fitness routine. Many of you recently shared some great tips for avoiding this painful side effect of running and I wanted to pass them along. Check out these tips:

"I find proper socks and the right pair of trainers makes all the difference." - mandiesoh
"I use Body Glide. It comes in a deodorant-like stick. It is clear, odorless and works like a charm. It also works for under arm chafing or sports bra chafing. I use it for my running shoes and my cute shoes. It is great to put on your usual 'hot spots' when you get a new pair of heels to break in. I keep a mini one in my purse just in case my shoes start to bother me during the day." - econinsf
"I have had the worst time with blisters, but recently I found seamless running socks online that wick away moisture and are seam-free. I haven't had a blister since I started wearing them!" - res54682

There are tons more great tips, so keep reading.