FitSugar

Strike a Yoga Pose: Quarter Dog

FitSugar — Mon, 14 Mar 2011 11:30:04 PDT

If you love the way Downward Facing Dog stretches out your hamstrings, calves, and lower back, but don't love the wrist pain the pose can cause, then here's a variation to try. With your forearms on the ground, the quarter dog variation takes the weight out of your hands and wrists. Even though this pose seems relaxing, it's not as easy as it looks. This pose will not only intensely stretch the backs of your legs, but it's also a workout for your arms, shoulders, and upper back.

Sanskrit Name: Catur Svanasana
English Translation: Quarter Dog Pose
Also Called: Dolphin or Puppy

To learn how to do this pose

Stretch It: Foot and Hip Flexor Wall Stretch

FitSugar — Fri, 04 Dec 2009 09:00:18 PST

Whether you run on the trail or the treadmill, your feet and hip flexors become so tight it can be uncomfortable to walk. To ease the tension, here's a stretch you can do that will not only target your tootsies and the front of your hips, but will also stretch out your tight calves.

Kneel on the ground and place your right toes on the wall as high as you can with your heel on the floor.
Place your hands on the ground on either side of your front thigh and step your left leg back, coming into a low lunge with your left knee on the floor. Keep your left foot flexed so you can stretch out this foot as well.
Gaze forward and press your hips forward to increase the stretch in your right foot and left hip flexor.
Hold for 30 seconds and then switch sides.

Stretch It: Calf and Shoulder Stretch Against a Wall

FitSugar — Thu, 19 Jun 2008 10:00:00 PDT

I've been working on running up hills because it's so good for my booty, but my calves have been getting super sore too. I've been doing this stretch daily since it also stretches my shoulders.

Stand in front of a wall with your feet together. Place your hands on the wall shoulder-width apart.
Rock your weight back on your heels without locking your knees, so your toes get pulled off the ground. Reach your bum out as far as you can by lengthening through your spine. Tuck your chin to feel a deep stretch in the back of your neck.
Stay here for thirty seconds and then shift your weight forward, placing your toes back on the ground.

Stretch It: Calves

FitSugar — Fri, 11 Apr 2008 09:30:00 PDT

The calf muscles get worked from just about every activity, from wearing killer heels to running. It pays to know multiple ways to lengthen tight calves and here are five of my favorite stretches.

Source

Stretch It: Calves

FitSugar — Fri, 28 Sep 2007 04:00:00 PDT

Tight calves can be an unwanted side effect of such opposite activities as running or wearing high heels. Many people neglect stretching their calves! Since you have two layers of calf muscles, you need to do two stretches to ensure you are reaching both.

So try these stretches after your next run or after a night of dancing in your Jimmy Choos.

Gastrocnemius Stretch

Place your hands on a wall, or if you are outside, on a tree!
Step your right foot back, bending the left knee (don't let the knee bend forward past the ankle).
Keep your right toes pointing straight ahead (people tend to turn their toes out to the side) and reach your heel into the ground.

Hold for 30 seconds

Soleus Stretch

Continue to keep your hands on the wall, but move your right foot in three to four inches.
Bend you right knee slightly and really anchor your right heel.
Shift your weight over your left foot and keep reaching down with your right heel to increase the stretch.

Hold for 30 seconds

Repeat both stretches on the left side. Stretch each side two to three times.

Fit's Tips: It is important to do these stretches in the above sequence. You need to stretch the bigger calf muscle before working deep to the soleus. Both these stretches are great for preventing plantar fasciitis.

Foot & Ankle Institute

High Heels Can Give You Barbie Feet

Jenny Sugar — Thu, 26 Jan 2012 12:41:45 PST

High heels. You either love them or hate them, but you can't deny they are chic. We love the height boost and illusion of longer legs they offer, but we do realize they're not the best things for our feet. Unfortunately, recent research shows that these lovely shoes may be worse than previously thought.

In a study of longtime high heel wearers, published in the Journal of Applied Physiology, researchers found wearing heels actually shortens the fibers of the calf muscle, making the Achilles tendon stiffen instead of flex when walking. High heels keep feet in a pointed position, so even when habitual high heel wearers (those who wore heels at least 40 hours a week) slipped off the pumps, their feet were so used to walking with the heels raised that it became the new norm for their muscles and joints - think permanent Barbie feet. The constantly engaged calve suffers from serious muscle fatigue, but switching abruptly from heels to flat shoes, like sneakers, puts stiletto wearers at a greater risk for injury.

Keep reading to find out what you can do to heal your heel-wearing legs.

From the Community: the Best Exercise You Aren't Doing

Fit Community — Mon, 23 Jan 2012 01:10:46 PST

FitSugar community member (and fitness instructor) livinginthin has shared a how-to on an overlooked exercise that everyone should be doing.

Running, cycling, squatting, jumping, curling, crunches, and lunging - you do it all, right? Well, the one move you aren’t doing is probably the one that can keep you doing all those things (and more), pain and injury-free for a lifetime.

What is it? Dorsiflexion. In layperson’s terms, dorsiflexion is the action of the foot that occurs when you pull your toes back toward your shin, engaging the foot and ankle muscles (the tibialis anterior, extensor hallucis longus, and extensor digitorum longus).

Weak muscles in this part of the leg can cause everything from muscular imbalances to an impaired gait and even tripping and falling (as we age, we lose even more strength in this area, which makes it harder to step properly), says Dr. Yoav Suprun, PT, Dip. MDT, a certified personal trainer, physical therapist, and owner of SOBE Spine in Miami Beach, FL.

Learn what exercises you should be doing to combat these muscle strains, after the break!

RX For Shin Splints: Ice Massage

Susi May — Fri, 20 Jan 2012 11:39:21 PST

Shin splints are the bane of many new runners. The tight calves that accompany mileage increases can spell pain for the lower leg. If running causes any discomfort, take time off to allow your shin splints to heal. But you need not sit idle on the sidelines while you recuperate: ice massages help, too. A serious runner, my Equinox trainer reminded me of the healing combo of ice and massage to decrease the inflammation around the tibia (anatomy speak for shin), caused by this overuse injury. The technique is simple, but first you need to make the ultimate tool: the icing cup!

Make Your Own Icing Cup
Used in gyms and physical therapy clinics, an icing cup protects your fingers from freezing and provides a perfectly sized contact point for massaging troubled spots. Take six Dixie cups, fill them with water, and freeze. When it comes time to ice, peel back the paper and begin the massage.

The Massage
Starting by your foot, place your icing cup on the outside of your shin, on the tibialis anterior muscle. Making long strokes toward your knee, massage the muscle with an amount of pressure that feels good. Mix up your massage strokes and try small circular patterns, once again starting at the ankle and working up toward the knee. After five minutes of massaging, finish your 20-minute icing cycle with 15 minutes of static icing by placing an ice pack (or frozen peas or corn) on your shin. Aim to massage and ice twice a day.

If you're not up for an ice massage, you can always show your shins some foam roller love. Do keep stretching your calf muscles, and once the pain diminishes try these easy exercises to strengthen the tibialis anterior.

Seven Calf Stretches

FitSugar — Mon, 04 May 2009 08:00:00 PDT

The calves are one of the most overused muscles in the body, and tight ones can lead to overuse injuries. If you wear heels, run regularly, or both, stretching your calves is a must. Here are some great stretches for the calves. Try them all. Pick your fave. Then do it daily.

Source

Your Winter Workout Woes - Answered!

Fitness Magazine — Tue, 10 Jan 2012 04:09:05 PST

We are excited to share one of our fave stories from Fitness Magazine here on FitSugar!

Baby, it's cold outside! But for those of us training, sans gym membership, or just yearning for some fresh air, we can't let the chilly weather keep us from an outdoor workout. If you find your morning runs too cold, have achy joints, or just want to make it through a run without wiping out, we hear you! That's why we asked Dr. Scott Weiss, clinical director and owner of Bodhizone Physical Therapy, your burning cold-weather workout questions. Read on below to see how you can have a successful workout no matter what the weather.

The cold weather makes my joints hurt! What stretches can I do before a workout to stop constantly feeling sore?

If cold weather is making you sore, the worst thing to do is go and stretch since you're more likely to pull a muscle or tear some cartilage. In the cold weather, the key is total body warmth. Spend a little more time warming up, by adding 5 to 10 minutes to your normal warm-up routine. Stretching while your joints are warm will then enhance flexibility and range of motion while also reducing your chance of injury.

Sometimes when I go for a run in the Winter, my toes lose feeling. Why is this happening and how can I fix it?

Most of the time numb toes are a minor circulatory or footwear issue. Try making a fist with your toes, or do some calf raises to get the blood pumping. Once you get home, be sure to elevate your feet to relieve the pressure. If tingling persists, it could be something more serious (like frostbite), and you should contact a physician.

I'm terrified of black ice. What are some tips to avoid it?

Make sure you stay focused on the heel contact portion of the running cycle in icy conditions. Oftentimes, we don't think about how we are landing our feet, and if even slightly unbalanced while landing on ice, you risk falling. If you live in an especially icy area, consider trail shoes, which have a better grip.

Read on for more Winter workout solutions from Dr. Weiss.

More from FITNESS:

• Oops-Proof Your Workout

• Immunity-Boosting Tips to Stay Cold-Free This Winter

• Get the 2012 Best Body Ever Plan