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,

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

read more.
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.

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.

Shoe Review: Brooks PureCadence

Leta Shy — Wed, 26 Oct 2011 15:54:49 PDT

The Brooks PureCadence ($120) is part of the company's new PureProject line of minimalist running shoes. The shoes all feature lightweight, flexible, and eco-friendly materials and are designed to improve your stride. The PureCadence, one of four PureProject models designed for different running needs, is made for the overpronator. Show me a stability shoe that's lightweight and cute, and I get excited, so I was more than happy to test out a pair Brooks sent over. If you're in the market for a pair of minimalist shoes for your dry or indoor runs, read on to learn more about the PureCadence.

If you're a regular stability shoe user, your feet will be happily surprised when you slip on these lightweight shoes. Each PureCadence shoe weighs in at 8.3 ounces, but these sneakers don't skimp on support and cushioning. My feet never felt better, whether I was on the treadmill or running in the park, thanks to the Brooks DNA gel-cushioning, which disperses or firms depending on your stride to give you the support you need. And even though I have low arches, I'm a big fan of the Nav Band that wraps around the shoe (you can see the neon green band in the middle of the shoe in the photo) - you can feel the arch support while you run. My runs felt more light and bouncy than normal, thanks not only to the minimalist design but also the small touches that help correct your stride, like split sole to under the big toe to give it room to balance and push off during your runs (see the split in the sole photo above), and a rounded short heel box helps correct your stride to be more mid- or forward-foot.

Keep reading for more about my Brooks PureCadence review.

When to Ditch Your Old Sneaks and Where to Donate Them

Jenny Sugar — Mon, 17 Oct 2011 03:47:28 PDT

You finally broke in your running kicks, and they fit as perfectly as a pair of socks. But wait, how long have you been wearing them? Is it already time to spring for a new pair? You're supposed to replace sneakers after 300 to 500 miles, but that's not too helpful if you're not keeping track of mileage and can't remember the date you bought your last pair.

Over time, running shoes lose their ability to absorb shocks, properly cushion your steps, and support your arches. If you continue to run in them, you'll increase the stress and impact on your legs and joints, which is a surefire way to develop shin splints, stress fractures, or other overuse injuries.

Keep reading to find out how to tell it's time to replace your running sneakers.

Facebook Is Killing the High School Reunion: 5 Reasons Why That May Not Be So Bad

Kristy Korcz — Fri, 20 May 2011 03:07:09 PDT

Recent reports show that high school reunion attendance is on the decline across the US. It's safe to assume that Facebook is a big contributor to this fact as more and more people are doing their post-high school catching up online, and don't need to reconnect with long lost class pals; they've already done so on social networks.

Let's face it - high school reunions are stressful. You're constantly thinking about how you'll stack up to your old classmates in the success department, and eventually run into some people you never liked in the first place. Maybe you'll even pretend to be someone you're not just to win the approval of an ancient arch-nemesis. Me? I'm totally fine with staying away from my high school reunions. Throughout the years, I've stayed in touch with the ones that really mattered, and can share a few honest reasons why I think you'll agree that the decline of high school reunions might be a good thing after all. Check out all five of them below.

Catching up - You'll never have to sit through that initial "catch up time" with a random classmate you barely remember as she talks about her wedding, her kids, and that nasty foot surgery she had last month. Offline TMI is just as bad as the online version, only you don't have a computer screen to hide behind as you laugh or roll your eyes.
Day job - No need to ask your real friends "So what are you doing these days?" since you already know via her constant "I hate my job" status updates.
Everybody in the ballroom getting tipsy - You won't have to awkwardly sit by and watch your old pals get wasted and freak dance each other. Besides, you've already seen all their drunken pics in their "Night Out" Facebook album.

See the other two reasons after the break.

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.