FitSugar

Reasons to Ditch Your Cheapo Flip-Flops

FitSugar — Tue, 25 May 2010 05:50:48 PDT

As Spring transitions into Summer, my feet crave some flip-flop action. I love to feel the air and grass on my skin, and not have to deal with hot, sweaty feet. Plus flip-flops are so cheap, you can buy a few pairs without breaking the bank. The problem is, pinching pennies with Summer footwear isn't doing your feet any favors. Here are some reasons you should skip the flip-flops and opt for more supportive shoes.

The sole is spongy and offers no arch support. The sole may seem soft and comfy, but your foot ends up over-pronating (rolling inward), especially since there's no added support for the arch of your foot. This can cause pain in the heels, arches, ball of the foot, and toes.
They make your muscles and tendons work overtime. Since there's only that little v-shaped strap across you toes, there's not much holding the shoe to your foot. As you walk, you end up gripping your toes, making the muscles and tendons in your feet do all the work. This can lead to tendinitis.
Flat shoes strain the Achilles tendon. If you're used to wearing shoes that have a raised heel, flat shoes end up overstretching the calf muscles.
There's no ankle support. Sprained ankles in the Summer are common because of flip-flop use.

To see the last three reasons,

They lead to calluses and heel fissures. All that pounding on the back of your foot hardens the skin, and since your feet are exposed to air, the skin can dry out. If it gets too dry, the callused skin can crack and bleed, which is very painful.
They can cause hip and lower back pain. When wearing flip-flops, you tend to alter your gait, taking shorter steps, which can lead to pain in other areas of the body.
They offer no protection from rocks, mud, or people stepping on them. I know when I wear flip-flops, I definitely end up with more cuts, splinters, and bruised toes.

Experts aren't saying you have to live without flip-flops completely. They're great for the beach or pool - or showers at the gym - just don't walk in them for extended periods of time. I know flip-flops are practically the definition of Summer, so tell me, does hearing all this change your mind about how often you'll wear your flip-flops?

Gear Review: Instant Arches

FitSugar — Fri, 26 Jun 2009 10:00:00 PDT

Running shoes feel great on my feet, but a woman cannot live in sneakers alone, so I have been looking for new ways to give my tired feet a little extra support. I found Instant Arches ($8), a comfy one-size-fits-all arch support. I literally stuck a pair into my flats - they have adhesive backing to keep the support in place. I wore the shoes all day, and like most days I logged a fair bit of walking miles. See how my feet felt at the end of the day when you

My feet felt much happier having worn the Instant Arches in my shoes for the 10 hours I was in my flats. I suffer from very low arches and find most fashionable shoes don't provide enough support for the arch, but orthotics are too bulky for anything but an athletic shoe (plus they can be pricey). I found these arch supports easy to install; by peeling the protective layer back only halfway, you can fiddle with placement before completely sticking the support in the shoe. This means you cannot change the support from shoe to shoe, so buy a pair of Instant Arches for each pair of shoes that require some extra support. The adhesives mean you can add arch support to sandals and flip-flops - the least supportive shoes on the planet. You can buy Instant Arches online, at a discount when you buy five or more pairs.

Health Tips: Ballerina Flats and Your Feet

FitSugar — Fri, 27 Feb 2009 10:03:49 PST

Oh the shoes...my husband wonders why women are so into shoes and I wish I could explain why we love them so much. Why they somehow seem to be the answer for all that ills us. Some ladies think that flats are the healthy answer to heels, but that is not necessarily the case.

While ballerina flats don't compromise your posture the way high heels do, they don't really help your feet out too much. They provide little if no support for the complex system that is your foot. There are 26 bones in the foot, as well as 2 distinct arches that not only help you balance, but that work as shock absorbers as well.

Most flats are very flat and provide little or no cushion for the bottom of your foot, which can be almost as rough as going barefoot. I have rarely tried on a pair of flats that have arch support, which is really important to keep you feet happy.

Fit's Tip: I wear Spenco arch supports in all my shoes. I wear the 1/2 in flats. I take the arch supports with me when I go shoe shopping. Sometimes the shoes just don't work with them and I have to pass those shoes up (which can take a lot of will power, but shoes that hurt my feet will not get worn). Sometimes I just have to buy shoes a 1/2 size bigger than usual. Check 'em out ladies...I think there is a happy medium between cute shoes and supported feet.

Amp Up Your Workout With These Balance Exercises

Susi May — Thu, 03 May 2012 02:37:25 PDT

If you're looking to amp up your fitness routine, you need to get unstable. Performing classic single-leg exercises while standing on a foam pad, like the one pictured above by Aeromat, is simple way to do this. The squishy surface forces your core and legs to work harder, increasing your strength gains and caloric burn. Standing on the soft surface also strengthens your feet and ankles, which is important if you're flirting with the barefoot running trend or plan to spend lots of time hiking hilly terrain this Summer.

To get started, try this three-exercise progression I learned from my Equinox trainer Lauren. Once you've mastered a variation, try the next level up. As you experiment with these moves, you will feel your weight shift from side to side on your foot, which means the muscles that support your arch and ankle are working. If you find your feet cramping, spread your toes wide in your shoes or try the exercise in just socks.

Learn the moves after the break.

Don't Skimp on the Cost of These Basics

Leta Shy — Mon, 23 Apr 2012 03:06:20 PDT

When it comes to your exercise clothes, there are ways to splurge and ways to save. But even if you don't have unlimited funds to spend on an outfit you just use to sweat in, spend wisely and strategically by at least investing extra money in these three pieces.

Your sports bra: Besides the discomfort of having a bra that doesn't fit or support you, regularly exercising in the wrong sports bra can lead to breast damage (they're moving in a figure-eight pattern, after all!), so make sure your bra is getting the job done by finding a brand and style that gives you ample coverage and support, especially during high-impact exercises. Here's how to pick the right sports bra for you, whether you're small-chested or well-endowed.

Your shoes: Your feet are doing a lot of work while you exercise, especially if you run, so make sure you are getting the right pair to support your arches and ankles and giving your toes enough room to move. It's not just about investing in an expensive pair, however: you should buy your shoes based on your exercise - whether it's hiking, running, or a cardio class. For example, while you can run in any kind of shoe, buying a pair that's not made for running can lead to overuse injuries. To start, we've got a video on how to pick the right running shoe for you.

Your pants: It's not that less-expensive pairs of exercise pants are bad - they're cheap and usually fit well, and you can collect a bunch to keep them in rotation. It's just that cheaper pants tend to lose shape, pill, and fade much faster than a better-constructed, more expensive pair. Plus, quality exercise pants tend to have little details, like strategically placed venting or tiny pockets to hold your house keys, which can help your performance while you work out.

Where do you skimp or splurge when it comes to your exercise clothes?

Gear Review: Adidas Adizero Rush Shoe

Leta Shy — Fri, 06 Apr 2012 02:13:42 PDT

If you're in the market for a minimalist running shoe, you may want to check out the new Adizero Rush running shoe from Adidas ($100). Each shoe clocks in at only 6.2 ounces but doesn't skimp on support. I recently tested a pair during my three-to-four-mile runs; here's what I thought of the line.

I'm a sucker for a minimalist shoe, but even I was surprised at just how lightweight the Adizero Rush felt. The largely mesh construction makes these shoes extra breathable, while the thinner soles and insoles make for a running-on-air feel. I felt connected with the road or treadmill with every step but without feeling like I was running without any support. The "sprint frame" construction of the soles supposedly offers support without the bulk, and I have to agree - as an overpronator, I always felt like I was getting the stability I needed while I ran. The shape of the shoe front also felt comfortable during my runs - having enough room to move my toes when I run has been key.

Read on to find out more about what I thought of the Adizero Rush after the break.

McDonald's Axes Cruel Caging Practices For Pigs

Susannah Chen — Tue, 14 Feb 2012 12:06:58 PST

Just a few months ago, McDonald's was under serious fire after it was discovered that its main egg supplier was committing severe animal cruelty violations. Now the Golden Arches is taking a step in the right direction by announcing its plans to handle its pigs in a more humane and sustainable way.

Yesterday, McDonald's said that it will require pork suppliers to stop using gestation crates, cages that keep individual sows in very close quarters while they're pregnant. McDonald's is one of the world's biggest buyers of pork, which is used to make bacon, ham, sausages, and McRib sandwiches.

No doubt, McDonald's is bowing to increased pressure from animal rights activists. PETA's fully supportive of the decision, as is the Humane Society, which calls it "important and promising."

The pork industry, on the other hand, is up in arms over the fast feeder's decision, defending the stalls as a "conventional" practice. Where do you stand? Since McDonald's is modifying its animal treatment practices, are you more likely to make a trip there?

4 Moves to Say Goodbye to Saddlebags

Self — Wed, 08 Feb 2012 04:54:13 PST

We are pumped to share one of our favorite stories from Self here on FitSugar!

If you're saddled with saddlebags, you probably think you got the short end of the family gene pool stick. But, lucky for you, those pesky fat deposits surrounding your hips, thighs, and butt are far easier to banish than, say, Great Aunt Hilda or your bossy big sister. "Saddlebags are largely determined by genetics, hormones, and age, but women can still affect the shape of their bodies through nutrition and exercise," says Rebekah Rotstein, a New York-based Pilates instructor who recently released the Pilates For Buff Bones DVD.

Not sure where to begin? Rotstein recommends utilizing large muscle groups rather than relying on spot training for fast results. "Pilates get results because it's a whole-body exercise program and works your muscles synergistically," she says. "Muscles aren't meant to function independently but as a team!"

Just remember to keep your expectations realistic. No workout in the world can turn you into Cameron Diaz overnight. "All women have padding at their hips, no matter how thin we are (even Diaz!)," says Rotstein. "It's what differentiates us from men and accentuates the curves you've got!"

To tone up those saddlebags fast, add these four moves to your regular workout routine. Check out the moves after the break.

Keep Running: Prevent Plantar Fasciitis With These Tips

Susi May — Mon, 06 Feb 2012 03:06:42 PST

From pounding the pavement running to spending a day in fashionable shoes that lack proper support, feet take a beating. If you're training for a race this Spring and upping your mileage, it pays to show your peds some love. You can do some preventive prehab to avoid coming down with a case of plantar fasciitis. This painful condition, which can be common in new runners and affects women more than men, occurs when the the fibrous band that runs from the heel bone to the base of the toes stretches too far and tears. These micro tears cause inflammation of the fascia and the tissues surrounding it, making every footstep painful and abruptly stalling your training schedule. If you're experiencing some unexplainable heel pain, try these methods to keep plantar fasciitis at bay.

6 Ways to Sit Less Every Day

Health — Fri, 20 Jan 2012 04:03:42 PST

We are pumped to share one of our favorite stories from Health.com here on our site.

By Sarah Kehoe

Need help being less sedentary? Here are the best ways to sit less and move more, from easiest to hardest.

Pace on the phone
Invest in a two-way speakerphone, a superlong phone-to-ear cord, or a quality headset so you can be more mobile while you chat.

Even if you simply stand while on the phone, you'll naturally shift from leg to leg.

Health.com: Little Ways to Lose Big Pounds

Putter after eating
Or take a quick walk postmeals. The fat levels in your bloodstream are highest after eating, and simply moving around afterward increases the activity of lipoprotein lipase, which spurs your metabolism.

Opt for bar seats at restaurants
Sit on the front third of the bar stool. Spread your feet just wider than hip distance, so they're supporting a fair bit of your weight, and gently roll your hips forward, arching your back slightly.

This position is called "perching" - it maintains an S-shape in your spine and distributes your weight more evenly.

Health.com: 20 Ways to Torch 200 Calories

Leave the seat at home
Whether you're going to a concert, tailgate, or park, don't bring a chair.

You'll find that if you don't have one, you stand the whole time or naturally move back and forth between your blanket and standing, says Marc Hamilton, PhD, a microbiologist at the Pennington Biomedical Research Center.

More suggestions for giving up the chair after the break.