FitSugar

Running Debate: Where Your Foot Should Strike

FitSugar — Wed, 01 Apr 2009 10:00:00 PDT

Whether you're new to running or have been running for years, you want to do all you can to prevent foot pain, pulled muscles, shin splints, and runner's knee. Although running may seem like an innate skill we're born with, fine-tuning your technique is essential for avoiding injuries.

Experts may tell you that preventing pain and discomfort is as easy as running "correctly." There's a huge debate about where to land on your foot - the heel (called heel striking), the ball of your foot (also called the midfoot), or the toes (also called forefoot). There are pros and cons to each so to see how they compare,

Got Bunions?

FitSugar — Wed, 19 Sep 2007 02:00:00 PDT

Bunions! If you have them you know where they are. That bump on the joint growing just south of your big toe. While you might want to blame your shoes for your bunion, it would be more accurate to blame your parents (they are such excellent scape goats aren't they). Bunions are most often caused by "faulty foot" structure that is an inheritable trait. Certain foot types increase the risk of bunion growth, although ill-fitting shoes can and do worsen the pain, but they are actually caused by a change in your bone's structure. This causes your big toe to grow at an angle and bump into your second toe, instead of pointing straight. The bones in your foot go all out of alignment, which causes pain and that bump to form on the inside of your foot just below your big toe.

There are certain foot types, such as flat feet, that are more susceptible to developing bunions. Some pregnant women tend to develop bunions too, because hormones can loosen the ligaments in their feet, causing them to flatten.

Shoes do contribute to the pain of a bunion, by rubbing and pressing on the bone growth. So those pointy brown stilettos really are just adding to pain. High heels are terrible for bunions, because they push weight into your toes, cramming them even more. Standing on your feet for long periods of time can also aggravate symptoms.

Fit's Tips: If you are prone to bunions, try to wear shoes that have big toe boxes such as shoes made by Keen or Earth Shoes.

Source

Bone Quiz: Hand vs. Foot

FitSugar — Mon, 02 Jul 2007 13:30:00 PDT

I'm sure you've realized that there are A LOT of bones in your hands and your feet. So I was wondering if you knew ...

What's the Deal With Charley Horses

FitSugar — Wed, 30 May 2007 03:00:00 PDT

Ever been awakened by an excruciating cramp in your calf? Your foot? Both at the same time? If you have experienced one of these nocturnal muscle cramps poetically known as a Charlie Horse you will know exactly what I am talking about.

While no one has yet to pin point a single cause for these cramps there are many theories as to why they happen, what actions (or inactions) contribute to them, and there are many steps you can take to prevent them.

A Charlie Horse could be caused by overexertion of the muscles, structural disorders like flat feet, prolonged standing on concrete, prolonged sitting, inappropriate leg positions while sedentary (another reason why crossing your legs is really a no-no), or dehydration. Some alternative health practioners believe magnesium and/or calcium levels are too low and that leads to the cramping.

No matter why you get them, you want to know what you can do to avoid them. I suggest staying well hydrated (if you're interested in seeing how much water you should be drinking daily check out the Fit calculator) and stretch your calves regularly throughout the day, before you got to bed and especially if you were wearing high heels for an extended period of time. Light exercise before bed can also help, as can keeping your blankets loose at the foot of your bed since the tight sheets can force the muscles of the foot and calve to engage and then cramp.

Interested in knowing what to do when you get a Charlie Horse? Then

read more Here are a few ways to ease the cramping and the pain:

Walk on or jiggle the affected leg and then elevate it.
Stretch the calf by straightening your knees and flexing your foot toward your knee.
Increase the stretch by actively pulling your toes upward toward your knee.
Take a hot shower or warm bath, or apply an ice massage to the cramped muscle.

Sure do hope these help and just try to remember to breathe while you are in the throes of a Charlie Horse.

Bone Up on Bones: Foot vs. Spine

FitSugar — Mon, 21 May 2007 13:30:00 PDT

Our bones have many important jobs. Not only do they give our bodies shape and structure, they also protect some vital organs. Not only that, but bones also store minerals like calcium and release it into our blood stream when needed. Did you know bone marrow also manufactures blood cells?

With all this in mind, I was wondering if you know...

Reflexology

FitSugar — Tue, 02 Jan 2007 02:17:03 PST

Everybody loves a good foot massage now and then, but did you know that some people believe it can heal certain diseases?

Reflexology, an alternative healing practice, looks a lot like massage from the outside, but the practice involves stimulating areas on the feet and hands that correspond to glands, organs, and other body parts. Stimulating these reflexes properly can have therapeutic effects. Check out this video.

Some western doctors feel that Reflexology is nothing more than stress-relieving massage and that there is no no scientific proof that Reflexology actually cures anything.

But in parts of Asia, Reflexology is a widespread practice. Cobblestone Special reflexology paths have been built in in parks, spas, condominium complexes and country clubs for people to walk barefoot on several times a day. The practice is known as stone stepping or cobblestone-mat walking and is supposed to provide health benefits.

While it is true that stress can lead to many health problems, a foot rub or hand massage that relieves tension also has got to do the body good. I am still not convinced it will heal all that ails you.

How Supermodel Miranda Kerr Got Her Prebaby Body Back

Self — Wed, 15 Feb 2012 04:17:28 PST

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

Sure, your chances of becoming a Victoria's Secret model may be as remote as winning the lottery, but looking like one is an entirely different story. When Miranda Kerr needed to tone up fast after giving birth to son Flynn with actor Orlando Bloom, she turned to FITiST celebrity trainer Andie Hecker to whip her back into supermodel shape.

"She came to me shortly after Flynn was born so we needed to I focused on pulling her abs back to Victoria's Secret model-flat and strengthening and toning her arms so she could easily and safely tote her growing baby around," says Hecker, founder of LA-based dance studio Ballet Bodies.

Their workout routine consists of Pilates fused with ballet techniques, a fat-blasting combo that burns 300 to 500 calories per workout. "Ballet Bodies is a classical ballet-based workout," she explains. "It's actually a workout that utilizes true ballet fundamentals placed atop Pilates, traditional personal training, and various cardiovascular activities such as jumping and kicking."

To do Kerr's postbaby arm workout at home, incorporate these four moves into your regular workout four to six times a week. Add one- or two-pound hand weights for "optimum muscle exhaustion and results." Get the workout after the break!

50 Insanely Chic Street Style Snaps Straight From NYFW

Hannah Weil — Tue, 14 Feb 2012 13:54:57 PST

Even before you step foot inside Lincoln Center, you can see it plainly - FW is in full force outside the tents. The bi-annual style stampede that descends on NYC every Fashion Week is in full force as we head into day six. This season is already bringing out a range of creative ensembles from our favorite fashion insiders with the chicest plays on Winter style - forget the predictable; this crew delivers a slick mix of leather, fur, bold color, and killer accessories. As always, the inspiration is seemingly endless - click through to feast your eyes on 50 of our favorite snaps from NYFW so far.

How to Keep Your Run Pain-Free

Leta Shy — Mon, 13 Feb 2012 12:54:30 PST

Sometimes, you start your run with the best intentions, only to be thwarted by recurring cramps and a headache that zaps all your energy. If you've experienced these nagging annoyances when you run, here are some tips for preventing pain and coping with it when it happens during your workout.

Headache: Often, a pounding headache that comes on during a run is due to inadequate water intake. Your body loses a lot of fluids while you're sweating it out on the treadmill, so before you even begin, make sure that you've had enough water throughout the day. During your run, sip water slowly, about five to 12 ounces every 20 minutes (or sip a sports drink with electrolytes if you are running for more than an hour), but don't drink so much that you feel all of it sloshing around in your stomach - that can lead to cramps or nausea.

More tips for pain-free running 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.

Foot-strike	Pros	Cons
Heel	Stretches the calf muscles. Feels natural for many people.	Could result in a knee injury, shin splints, or a pulled calf muscle, hamstring, or Achilles tendon. Results in slower-paced running since your heel acts as a brake every time it lands.
Midfoot	Good shock absorption. Less stress on calf muscle and Achilles tendon.	Doesn't come naturally for people.
Toe	Less stress on knees and ankles. Great for running fast.	Results in bouncing up and down more, which uses up energy. Keeps calf muscles contracted, which may cause shin splints. Can lead to plantar fasciitis.