FitSugar

How to Save Your Achy Party Feet

Leta Shy — Thu, 22 Dec 2011 14:34:56 PST

If the holiday parties have you living in heels, you've probably got some unhappy feet on your hands. Wondering how to beat the suffering? Here are some feet-relieving remedies to help you out.

Prevent injuries by keeping your ankles and leg muscles strong. After all, who wants to make a wobbly party entrance? Take a few minutes a day to add some ankle-friendly exercises to your routine, like tiptoe walking, heel walks, and balance exercises. Find out the four important exercises you should be doing if you wear heels here.
Don't stop there. If your feet are achy after a night of dancing on stilettos, relieve them while combating the muscle-shortening effects of sporting heels for an extended amount of time. Be sure to stretch them out with these seven stretches for high-heel wearers.
Feet still achy? Find more relief with these five things you can do to treat your achy feet, and try to alternate wearing heels with flats to give your feet a rest!

Start Now to Prevent Achy, Tired, and Sore Feet This Summer

FitSugar — Wed, 18 May 2011 01:23:55 PDT

Whether your feet are sore from a long run or a night on the dance floor, there's one thing for certain - achy, throbbing feet can put a damper on your day, not to mention your workout. With Spring in full swing and Summer fast approaching, chances are you'll be using your feet more and more, whether it's a steady stream of weekend hiking or enjoying the outdoors with longer runs. But before you break out the sandals, check out these tips for making sure you are taking care of those oft-neglected body parts.

Roll with it. Use an ice-cold water bottle or a fuzzy tennis ball (or buy a Rubz ball) to roll on the bottoms of your feet for the perfect remedy after a long hike or run, or even just from standing for too long. Doing this along with a regular stretching routine will help prevent any overuse injuries.
Stop the flop. With the weather warming up, you may find yourself reaching for your flip-flops, but reserve them for the gym shower. Flip-flops lack support for your arches and Achilles tendon, and they also cause your muscles to work overtime in an awkward way. Toes need some air? Check out these feet-friendly sandal options.
Heal your heels. Dry heels can lead to painful heel fissures, which can prevent you from being able to exercise the way you want to (no one wants to endure painful cracked heels while they run!). Summer is prime time for cracked heels since our feet are more exposed to the dry air, so take time and develop your heel healing routine before it's sandal weather.
Groom correctly. Long toenails aren't just gross to look at, they can cause problems while you're running by cutting into skin around it, but short nails can be a hassle too - they can become ingrown and painful, which also limits your exercising capabilities. Make sure you groom your nails carefully before you have to deal with these issues.

Relax Anywhere: Achy Feet

FitSugar — Fri, 30 Apr 2010 11:41:04 PDT

I've been way into hiking and running lately, and my feet are taking the burden. My achy tootsies could use daily foot massages, but unfortunately my hubby doesn't agree. If you're suffering from sore feet, whether it be from exercising or being on you feet all day, give this technique a try. All you need is a tennis ball or racquetball.

Here's what you do: While seated, place a tennis ball under the ball of your foot. Roll the ball back and forth under the arch of your foot several times. Pay special attention to the areas that hurt, and don't forget to massage your heel and the ball of your foot. Use as much or as little pressure as is comfortable for you. I usually do about a minute under each foot.

That's it. I promise it will ease those tired feet. Also, if you know you're going to be walking a lot on your next vacation, throw a tennis ball in your suitcase. Feet ache after a long day at work? Keep a tennis ball in your desk for a mid-day massage. Try it and let me know what you think.

Got Achy Feet? Try This

FitSugar — Fri, 22 May 2009 03:30:00 PDT

Everyone has suffered from sore or painful feet. Whether you've been standing all day working, or you're feeling it after a long run, here are some ways to get relief.

Soak your feet. Fill a big bucket with hot water, sit in your favorite chair, relax with a good book, and let the heat ease your pain.
Massage. Rub your feet, shins, and calves with moisturizing lotion. This will bring nourishing blood to the achy area, which helps ease pain. Or place a tennis ball under the arch of your foot. Move your foot up and down as you apply gentle downward pressure. As the ball rolls, it'll massage your feet for you.
Use arnica. It's a homeopathic remedy that can greatly reduce pain and inflammation. It comes in a topical cream, so rub it on your feet to relieve soreness and discomfort.
Stretch your feet. Do this foot stretch to stretch the soles of your feet, and do Kneeling Shin Stretch or Sleeping Hero to stretch the tops.
Ice and elevate them. If your feet are swollen or in pain, place a bag of ice or cold pack in a big sock and then slip the sock on. Ice for no more than 20 minutes.

If you have any other remedies for sore or achy feet, please share them below.

Source

5 Things: Easing Achy Feet

FitSugar — Mon, 24 Mar 2008 12:30:00 PDT

Everyone has suffered from sore or painful feet. Whether you've been on your feet all day working, or you're feeling it after a long run, try these suggestions.

Check your shoes. Are they old, unsupportive, too tight, or too loose? Your footwear has a lot to do with how your feet feel so make sure you're wearing appropriate shoes for the activity you're doing.
Stretch your feet and calves. Press the ball of your foot against a wall so your foot is at a 45° angle. Hold for 15 to 30 seconds and then do the other foot. Repeat on both sides for a total of three times.
If your feet are swollen or in pain, ice and elevate them. Place a bag of ice or cold pack in a big sock and then slip the sock on. Ice for no more than 20 minutes.
If your feet are just sore, either hop your entire self into a hot bath or fill a big pot with hot water, sit in your favorite chair, relax with a good book, and let the heat ease your pain.
Give yourself a massage (or find a kind friend who will do it for you). Rub your feet, shins, and calves with moisturizing lotion. This will bring nourishing blood to the achy area, which helps ease pain.

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

Pregnant in Heels: These Celebs Can't Give Up Their High Heels While Pregnant

Rebecca M Gruber — Mon, 06 Jun 2011 15:41:30 PDT

Maybe celebrities don't get swollen feet and achy backs when pregnant? Judging by the shoes they wear on the red carpet, or even when out running errands, Hollywood's mamas-to-be appear just as comfortable in sky-high heels as the flats and sandals many expectant mamas prefer in the final months of pregnancy. Just this weekend, Kate Hudson, who's in the final stretch of her second pregnancy, attended a charity dinner in a pair of heels that many of us would teeter in on a good day! Take a look at other moms-to-be who've slipped into heels that help them reach for the stars!