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

Begin on your hands and knees. Your wrists should be underneath your shoulders, and your knees underneath your hips.
Inhale as you tuck your toes under your heels. Then exhale to lift your hips, coming into Downward Facing Dog.
Spread your fingers wide and lower your forearms to the mat. Check to make sure you're creating a straight line between your elbows and middle fingers. Try to straighten your legs and lower your heels toward the ground as much as you can. Your heels should be slightly wider than your toes, so the outside edges of your feet are parallel with the outside edges of the mat.
Relax your head between your arms, and direct your gaze through your legs or up toward your belly button. Hold for five breaths.

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

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

Attention, Brides: If You're Wearing Heels on Your Big Day, Read These Tips

Leta Shy — Wed, 25 Apr 2012 02:28:57 PDT

For many brides, the perfect wedding-day outfit includes a jaw-dropping white gown and a princess-worthy pair of heels. But if you're donning a pair of pumps for your big day, make sure you read these tips to keep your feet happy and healthy.

Stretches and exercises are important: Wearing heels too often can lead to different ailments, like bad posture, bunions, and tendinitis (not to mention the injuries that can happen if your heels cause you to fall), so help combat these problems and embarrassing tumbles down the aisle by regularly doing exercises and stretches that strengthen your ankles, calves, and feet. Here are four types of exercises high-heel wearers should be adding to their routine.

Switch to flats: A recent study found that women who wore high heels for 40 hours a week had permanent changes in their Achilles tendon and calf muscles, leading to muscle fatigue and increased risk of injury. The best solution? Wear flats only or alternate between heels and flats - especially leading up to your big day - so your muscles aren't overused, and your high-heel habit doesn't lead to a painful injury right before your wedding. Stashing a few pairs of flats for you and your bridesmaids to wear later at the reception can be a lifesaver after a full day wearing heels.

Practice postparty relief: The vows have been said, the cake's been cut, and you and your guests have danced the night away. Soothe achy feet the day after your wedding with - you guessed it - even more stretches (not to mention a cooling trick for sore soles). Get our tricks for relieving achy feet after a long night here.

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.

Don't Forget These Stretches After a Run

Leta Shy — Fri, 13 Apr 2012 16:09:22 PDT

After your run, your legs are probably in need of a good stretch. But it's not all quads, hamstrings, and glutes. Don't forget these areas when stretching after your jog.

Hip flexors: Combat all that forward propelling (and desk sitting) with stretches that open up and loosen those all-important hip flexors. Tight hip flexors can lead to back pain and a limited range of motion, so make sure you incorporate some of these hip flexor stretches into your postrun routine.

IT band: Regular runners know that stretching your iliotibial (IT) band is very important, but if you've never had problems, it's easy to neglect the tendon that runs down the outer side of your leg. Prevent painful IT and knee problems before they happen by keeping your body loose with this standing IT band stretch.

Calves: Calves have the luxury of being among some of the most-used muscles in your body, but many people ignore them after a run, which can lead to an overly tight and inflexible pair. After you finish a run, find a curb or wall and do one of these seven calf stretches regularly.

Toe stretches: Your lower digits can use some attention too. Keep your toes happy and help prevent plantar fasciitis by doing a minute of toe scrunches after your run (or regularly throughout your day).

Besides these often-neglected areas, there are several other important stretches you should be doing to ensure you keep your muscles strong and flexible and prevent injury. Try this postrun stretching sequence after your next jog, or incorporate this yoga sequence for runners into your routine.

How to Deal With Spring Running and Shin Splints

FitSugar — Fri, 30 Mar 2012 17:57:26 PDT

When Spring weather hits, many runners can't wait to wave goodbye to the treadmill and head to the open road. All that fresh air and gorgeous scenery gives the sense of freedom, but it can also cause a painful sensation in the front of the lower legs. Shin splints are a common ailment for runners switching from the treadmill to the road, and if a runner doesn't take certain precautions, that pain can really put a wrench in their training routine.

Shin splints are small tears in the area where the lower leg muscle attaches to the tibia, aka the shin bone. The tears result from overuse, and since running on pavement taxes your muscles more than a treadmill, many runners complain of shin pain when they first begin outdoor runs. Shin splints often occur because the calf muscle becomes stronger than the tibialis anterior, the muscle on the outside of the shin. Even if the ache isn't that bad, it's still a minor injury. Pushing through the pain could result in more severe tears - an injury that could sideline your running routine altogether.

Keep reading to learn how to prevent shin splints.