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

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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

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.

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.

What's Your Sign, Beautiful? Gemini (May 21 to June 20)

Jaime Richards — Mon, 21 May 2012 03:32:00 PDT

Gemini isn't just one of the funnest roller coasters ever (Cedar Point for the win), but it also happens to be the third sign of the zodiac. Personality-wise, Geminis are known for their sharp wit and curious natures. And seeing that they're the sign of the twins, Geminis are therefore known for being dual-natured and complex. Think versatility and the ability to change direction to adapt to a wide array of situations. At their worst, Geminis are tense and moody, and at their best, they're lively and charismatic. Famous Geminis include: Mary-Kate and Ashley Olsen (naturally), Angelina Jolie, Venus Williams, Zoe Saldana, Courteney Cox, Heidi Klum, Natalie Portman, Ginnifer Goodwin, and Carey Mulligan.

To bring out your inner Gemini beauty: Deck yourself out in colors that are just as bold and bright as you, such as orange and yellow. Your focus area is your hands and arms, so try a fun polish or an oversized perfume ring as an accent. And don't be afraid to create a few paradoxes, pairing the bold with the tame and the muted with the vibrant. To find out more about the Gemini-themed products above, just keep reading.

An Everyday Athlete Is Still an Athlete

espnW — Fri, 18 May 2012 11:59:39 PDT

We are pumped to share one of our fave stories from espnW here on FitSugar!

By Risa Isard

On June 23, 1972, Title IX was signed into law, leveling the playing field for female athletes. To mark the 40th anniversary, espnW explore the impact of this landmark legislation.

You might not know me, but chances are you know someone like me. I'm that girl who grew up playing hoops in the driveway with my dad and brother every night after dinner. The one who played rec soccer for 10 years, starting out on a boys team. The one who persuaded her middle-school gym teacher to let her run the monthly timed mile against boys, then wrote her target time on her arm - in permanent marker. The one who took field day just a little too seriously.

The one who is thankful every day for Title IX.

Counting down the best of the past 40 years

Growing up, I wasn't an elite athlete, but I had passion to spare. I ran, jumped, threw, and kicked on a daily basis and eventually I found my calling in high school track and cross country. I was good (I earned seven varsity letters), but not good enough for the next level.

So when I arrived at Duke nearly four years ago, I found myself wondering something that had never crossed my mind before: was I still an athlete?

Answering that question was no easy task. As I read about various elite athletes, I recognized our shared pasts. Like gymnast Jordyn Wieber, I used to pull old cushions into the middle of the family room and do cartwheels, somersaults, and front handsprings. Like many WNBA stars, I was the only girl in neighborhood basketball games. I lacked their natural ability, but I came to realize that we are connected through dreams and experiences. We all began by thinking of ourselves as athletes and scheduling our lives around sports at a young age. That doesn't just go away.

Read on for more.

Overlooked and Underappreciated: How to Use the Rowing Machine

Leta Shy — Wed, 16 May 2012 13:25:42 PDT

The rowing machine can be intimidating, but once you get the hang of it, it's an effective way to spice up your cardio routine. But while the rowing machine, also called an ergometer, is a calorie buster (about 280 calories in 30 minutes for an 130-pound woman) and a good leg and core workout, improper form can lead to back injuries if you're not careful. Read on for our tips on proper rowing form.

Before you start, there are a few things to note about using the rowing machine. Make sure you wear formfitting clothes, otherwise you risk getting fabric caught in it while working out. Don't set the resistance too high - experienced rowers generally use the rowing machine at 3-5 during their workouts, so setting the machine at 2 or 3 is perfect for a beginner. Keep your strokes per minute somewhere in the low- to mid-20s as well.

There are different ways to measure your workout, so use the change display button on your machine to track your strokes per minute, calories burned, kilometers traveled, or your split (how many minutes it takes you to travel 500 meters).

Beginning Position

For your first row, set the resistance low while you figure out your form, then slowly ramp it up on subsequent rows.
Secure your feet on the pads with the straps tight enough so your feet don't move around as you slide.
Bring your knees up and slide to the top of the machine. Grab the handle using an overhand grip, but don't hold too tightly.
Pull the handle with you as you slide to the end of the machine. Your legs should be straight, but knees should still have a slight bend in them so they aren't locked. Lean back slightly and pull your hands up to your chest, holding the handle so it is right below your breasts, with elbows pointing down against your sides. This is the position where you should begin your workout, and it's also your ending position once you complete a full stroke (see below).

Keep reading for the rest of our tips for proper rowing machine form.

3 Ways Walkers Can Benefit From Going Barefoot

Jenny Sugar — Thu, 10 May 2012 13:57:41 PDT

If you're into running, there's no doubt you've heard the buzz about barefoot running. It's become trendy for a reason: running barefoot can help you have better form and technique, preventing injury and pain. Runners aren't the only ones who can benefit from ditching their footwear. If walking is your exercise of choice, here are some reasons you'll want to try going barefoot.

Active and engaged muscles: Slipping on shoes may protect your feet from dangers, but it also means the muscles in your feet don't have to work as hard. The cushioned sole of a shoe absorbs all the sensations and pressures, which means your feet have become more passive over time. Because weak muscles are more prone to strain, pain, and injury, walking barefoot allows you to engage your body more, making feet stronger and better able to handle workouts.
Better walking form: One way a walker can have incorrect form is by roughly pounding the ground with each step. Cushiony sneakers absorb the force, so you're not even aware that you may be walking incorrectly. Remove your shoes and you'll instantly walk lighter, causing less jarring impact on your joints. Even though walking is considered a low-impact sport, it's still hard on your feet. Improving form means less risk for injury.
Busting through the walking plateau: Walking the same way, day in and day out, means using identical muscles every time you head out for a walk. Your body quickly strengthens the muscles in use, easily adapting to the demands placed on them. Without the opportunity for new challenges, muscles won't become stronger and can actually become injured from overuse. Walking barefoot forces your body to use other muscles not normally used when walking with sneaks, which helps you achieve a more effective and different type of workout. You'll especially feel the difference when walking barefoot on different surfaces.

Keep reading to learn how to start barefoot walking.