FitSugar

Antibiotics Causing Tendon Troubles?

FitSugar — Tue, 08 Jul 2008 13:00:00 PDT

I thought antibiotics were beneficial in fighting infection, but it looks like some antibiotics may be causing some harm as well. The FDA is forcing companies to put a black box warning on certain antibiotics because they've been found to lead to tendinitis and ruptured tendons. Yikes! Flouroquinolone drugs, the potent class of antibiotics which include Cipro, Levaquin, Avelox, Proquin, Noroxin, Floxin, and other medications are the drugs in question.

The FDA says that if you are currently taking any of these antibiotics and are suffering from tendon pain or inflammation, you should stop usage and contact your doctor. You want to be able to fight infections, but keep your tendons intact, too.

Source

Ligaments and Tendons: What's the Diff?

FitSugar — Thu, 22 Feb 2007 02:30:00 PST

People often talk about tendons and ligaments as if they are the same thing, but these two types of soft tissue actually perform different functions for the body.

A tendon connects muscle to bone. These tough, yet flexible, bands of fibrous tissue attach to the skeletal muscles that move your bones. Tendons essentially enable one to move since they act as intermediaries between the muscles creating the motion of the bones.

I'd say the most famous tendon is the Achilles tendon (named after the character Brad Pitt played in the movie Troy) which connects the muscles of your calf to your heel. Also, if you watch the tops of your hands while you type, you can see your tendons at work. Pretty cool, huh?

So what's a ligament? If you want to know then

read more Ligaments are similar to tendons, but they connect bone to bone and help to stabilize joints. They are composed mostly of long, stringy collagen fibers creating short bands of tough fibrous connective tissue. Ligaments are slightly elastic, so they can be stretched to gradually lengthen increasing flexibility. Athletes and dancers stretch their ligaments to make their joints more supple, and to prevent injury. Here's a cool fact: The term double-jointed refers to people who have more elastic ligaments. You might have heard of some of the ligaments found in the knee since they often tear, especially the ACL (Anterior Cruciate Ligament) when skiing. In fact four ligaments connect the tibia (shin bone) to the femur (thigh bone) to provide structure for the knee.

Earn More Money By Changing Up Your Office Space

LearnVest — Wed, 08 Feb 2012 00:15:07 PST

We're thrilled to present this smart LearnVest story here on Savvy!

Most of us spend about 40 hours per week at work - in other words, the majority of our waking hours.

And nearly all of those hours are spent sitting at our desks. It’s a definite problem - and not just because we’re missing happy hour or quality couch time at home.

There’s no shortage of discouraging research pointing out the evils of a sedentary lifestyle and claiming that sitting will actually shorten our lives.

But, conversely, making a few tweaks to the way you sit - and the space you sit in - all day has been proven to make you a happier, healthier worker, busy earning your killer salary.

And, scientists say, the happier you are, the more you tend to earn.

In an effort to make the time spent at our desks as productive (and as profitable) as possible, we’ve combed the research for the easiest, most effective tips to soothe your mind and body when trapped in a cubicle . . . or corner office.

Just follow these four steps.

1. Make It Comfy

When we say “comfy,” we mean “ergonomic.” It’s an unfriendly word for a friendly concept: basically it means “intended to provide optimum comfort and to avoid stress or injury.” Friendly, right? Besides, an awkward workspace can lead to major health issues, including disorders in your joints or tendons, so a little tweaking of your cubicle can go a long way for your well-being. Line up your body correctly by following these two principles:

Your feet should be flat on the floor and your elbows should be even with your desk. This can be achieved either through adjustable chairs or - if chairs are a hot commodity at your office - a combination of step stools and pillows.

Read on for more tips.

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.

Trail or Sidewalk? The Pros and Cons of Running on Different Surfaces

Leta Shy — Wed, 11 Jan 2012 16:28:56 PST

Body-wise, running can be a high-impact sport, which can mean achy joints, irritated tendons, and other running-related injuries. Many runners use various methods to try to lessen the impact of constantly striking the ground.

For many runners, that means choosing a soft surface. But while you may think that running on soft surfaces may help lower the strain on your body, this may not always be the case. An article from The New York Times says that runners who preferred softer surfaces don't necessarily have fewer injuries than those who ran on asphalt or concrete (and may have more, since softer surfaces can lead to accident-related injuries). In fact, some studies have shown that our bodies actually adapt to different surfaces no matter how hard they are, so the type of surface that we run on may not matter as much.

While the best running surface may be a personal preference, there are still benefits and drawbacks to each type. Whether you love to run on the street or on trails, check out the pros and cons of running on these surfaces after the break.

How to Buy the Right Running Shoe

Leta Shy — Tue, 22 Nov 2011 09:43:06 PST

Buying the right running shoe takes time. Finding a shoe that works with your running style and foot usually means an in-store visit to a running specialty store for expert advice.

A good running shoe store will look at your foot type, normal running distance, past or current injuries, pronation, foot length, and instep height, along with other parameters, says Lori Shannon, owner of women's running shoe store See Jane Run. And while there are several things you can ignore when shopping for a running shoe, there are still many things that matter for keeping your runs safe and injury-free. Nothing beats a personal consultation for finding the perfect fit, but we asked Lori for guidance anyone can use when looking for a running shoe. Here are more of her tips to consider.

Pay attention to fit: Every shoe (and foot) is different, but there are a few specifics that you should look for before the cashier rings up your pair. "The overall feel and fit is often overlooked but is extremely important. Some companies will insist that you are in a certain category - [like] stability, motion control, or cushioning - but those shoes may not feel good to you," Lori says. "This is an art, not a science. If you don’t like how they feel, then they are wrong for you."

One way to help ensure a good fit? Pick the right time to visit a shoe store. "If you run in the morning, get fitted in the morning," Lori says. And try to go to the store after your normal daily run. "Your feet change size during the day and how long your run, [so] if you do long runs, you should try on shoes after a long run. This will give you a better fit and help you keep your toenails."

Read on for more tips on buying the right running shoe.

4 Important Exercises Every High-Heel Wearer Should Do

Leta Shy — Tue, 12 Jul 2011 04:03:13 PDT

There may be benefits to working out in heels, but those leg-lengtheners can also be bad news for your body. Constant heel wearing can lead to a host of problems, from inflamed nerves to long-term joint problems. Scary stuff, right? I'm a high-heel fan, but after listening to a long explanation (read: lecture) about the horrible effects of high heels from my trainer last week, I've been trying to combat a bit of the damage. Read on for three important types of strengthening and stretching exercises for anyone who is head over heels for high heels.

Calves. Hoofing it on heels leaves your calf muscles in a shortened position, which can mean weakened muscles when the heels come off. Remember to stretch out your calves after wearing heels in order to give them relief.

Find three more important areas every high-heel wearer should strengthen after the break.

How to Run a Faster 5K

Jenny Sugar — Wed, 09 Nov 2011 13:23:54 PST

You've been running regularly for some time and have completed a few 5K fun runs. But now it's time to step it up and take this distance seriously. Here are some tips to help you beat your personal record when running 3.1 miles.

During Training

Add speedwork: If you want to run a faster 5K, you have to practice running faster. Coach Andrew Kastor recommends adding 80-meter sprints into your training schedule, and here's his plan for running a faster 5K in four weeks. Remember: sprinting can be hard on the body, so make sure to start off with shorter sprints and build up to the full 80 meters, especially if you're new to speed work.
Add short uphills: Hills require strength and endurance, so if you practice them during your training, you'll develop speed and muscle power, and just as with plyometrics (jump exercises), hill sprints will increase flexibility in your muscles and tendons, which reduces your risk of injury. In your training, tackle shorter steep hills (about six to 10 percent incline). Sprint up for 10 seconds, then walk downhill backwards to avoid pressure on the knees. Repeat, eventually building up to eight 10-second sprints. It's a surefire way to stronger, faster legs.
Incorporate strength training moves that target your shins, calves, quads, glutes, and core: Running alone won't increase your speed. You need to strengthen the muscles that make you move so your actions will be more powerful and more efficient. Incorporate variations of squats, lunges, step-ups, calf raises, bent over rows, and these three booty moves from celebrity trainer David Kirsch.
Become familiar with the route: Obtain a map of the 5K course, and if the route is open (like in a neighborhood or wooded trail), practice running it to familiarize yourself with the hills, curves, and mile markers. Knowing the course in advance will give you confidence and an added advantage over runners who are running it for the first time.

Keep reading to find out what to do on race day to run a faster 5K.

3 Injury-Prone Workouts and Tips on Avoiding Harm

Anna Monette Roberts — Mon, 10 Oct 2011 12:47:05 PDT

You might avoid certain workouts because you are fearful of injury. Or if you are like me, you might migrate toward certain classes or equipment because you are trying to maintain some fitness level while recovering from an injury. I'm currently working through back and leg injuries, so when it comes to protecting my body from further damage, I've learned that proper alignment is absolutely key for prevention. If you're also dealing with an injury (or worried about getting one), keep reading to see which workouts you should be aware of and follow these simple tips to avoid injuries while doing them.

Spin: Cycling can easily lead to hip, back, wrist, and knee injuries if your bike is not properly aligned. In addition, since biking consists of a lot of repetitive motion, taking several spin classes a week can lead to a muscular imbalance. You can overexert certain muscles, especially the tops of your thighs, while deconditioning other areas like the inner and outer thighs. To avoid these problems, always ask the instructor to help you properly set up your bike and cross train with other types of workout classes that target your core and thigh muscles.
High-intensity cardio: Fast-moving, intense classes like boot camp can lead to a variety of injuries, including sprained ankles, muscle pulls, low-back pain, dehydration, and overheating. If you are new to the class or technique, it's important to trust your body and modify moves or weights depending on your level of expertise. If you don't know a particular move, try it out at a slower pace to get the feel of it. Focus on proper alignment and your strength level rather than keeping up with the pace of the class. Remember, slow and steady win the race, and with gradual training your muscles and endurance will become stronger.
Weight lifting: Lifting heavy weights can cause a plethora of injuries, including stress fractures, sprains, strains, overexertion, and muscle pulls in wrists, shoulders, knees, and backs. However, proper weight lifting does have several benefits like helping weight management and improving strength. Sign up for a personal trainer to walk you through the weight room or see if your gym offers a group training session. By using correct alignment, you will target and strengthen the right muscles as well as save your tendons, muscles, and bones from some serious, unpleasant damage.

Still worried about injury? See three alternative low-impact workouts after the break!

Are Sore Muscles a Sign of a Good Workout?

Shape — Thu, 29 Sep 2011 04:29:57 PDT

We are excited to share one of our fave stories from Shape here on FitSugar.

If your New Year's resolution to get in shape stalled out fast, you might be panicking right about now since bikini season is right around the bend. Making up for lost time with an aggressive workout routine will likely leave you sore, but begging for more once you see your thighs trim down and take form.

That burn you feel 24 to 48 hours after an intense workout is called delayed onset muscle soreness (DOMS), and it's enough to make you want to put down the Kettlebell and pick up a cocktail. But press on! We talked to fitness and nutrition expert Harley Pasternak, M.Sc., author of The 5-Factor World Diet, and trainer to celebrities like Lady Gaga, Megan Fox, and Halle Berry, about why (some) pain is good.

"The idea behind resistance training is that you're basically tearing something and creating a micro trauma in the muscle," Pasternak says. "When the muscle recovers, it's going to recover stronger and denser than it was before." So that soreness you feel the day after an upper-body workout-when you're hauling groceries into your car and you can hardly lift your arms-is good.

See Harley's tips for reducing DOMS after the break!