FitSugar

Are You Guilty of the Flip-Flop Shuffle

FitSugar — Mon, 23 Jun 2008 03:00:00 PDT

When temperatures rise, folks start sporting their favorite flip-flops. Once relegated to the role of beachwear or a shower shoe, flip-flops have become a fashion mainstay – a fact that might give Anna Wintour hives. In fact, the simple shoe gives physiologists and podiatrists more than just hives. The thong sandal has become fodder for research.

Two biomechanists from Auburn University studied the effects wearing thongs has on how people walk. They noticed two important changes: the first being a shortened stride length. Taking shorter steps translates into more wear and tear on the legs joints over time, since it takes more steps to reach any destination. Secondly, the researchers also noticed that flip-flop wearers chronically scrunch their toes to keep the thongs on their feet. This constant toe contraction turns off the ability of the toes to lift, which they should do with each step. The end effect is the "flip-flop shuffle," which is not a very efficient way to get around.

Thongs, like everything else in life, are fine in moderation and are great for walking across hot sand at the beach or showering at the gym. They just shouldn't be your main summer shoes. How often do you wear flip-flops? Tell me in the comments section below.

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Running: Treat Your Feet Right With Quality Sneakers

FitSugar — Thu, 09 Aug 2007 10:15:00 PDT

One of the reasons I love running is that it really requires no special gear. You just need a body and a desire to run. Then again, you might not need a racquet or clubs to go for a good jog, but I would suggest quality running shoes.

If you are taking up running, good quality running shoes can seriously make this habit stick. Old shoes, tennis shoes, cheap shoes often don't provide enough cushion to protect your feet, ankles, and knees which can lead to injuries and prevent you from learning to love running. Since shoes are really the only important gear needed for running, I wouldn't skimp on them. You don't need to pay out the nose for some newfangled shoe, but generally what you pay for is what you get. Expect to pay around $100. Which may sound like a lot, but can you really put a price on your knees? Plus, maybe the guilt of an expensive gear purchase will motivate you to run.

Look for a well cushioned shoe that fits your foot, matches your foot type and gait pattern. The best place to start this endeavor is a running store since they tend to employ people obsessed with running. Therefore they should be able to help you figure out your gait and point you toward the shoe for you. The American Council on Exercise recommends shoes with greater shock absorption for runners with high arches, which may make you more prone to ankle sprains. On the other hand (or foot I could say), if you have low arches look for a shoe with greater support and heel control. Here is a list of running shoes rated by the The American Academy of Podiatric Sports Medicine. It should help you figure out what brands could be good for your needs.

Fit's Tip: Buy a shoe that’s as wide as possible across the forefoot without slipping in the heel.

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Applied Kinesiology: It's All About Your Muscles

FitSugar — Tue, 03 Apr 2007 15:45:00 PDT

The other day my friend said "My chiropractor used applied kinesiology to discover that I had too much mercury in my body. They did some tests on my muscles to find out." Huh? This was news to me and I was intrigued, so I went home and hopped on the beloved internet to find out more about it.

Applied Kinesiology is a newcomer to the field of healing, but its roots can be traced back through centuries of ancient Chinese medicine. It involves studying a person's movements as a way to examine how his or her body is functioning (or not functioning).

Using muscle testing, they assess your posture, your gait (the pattern of how a person walks), and test your body's range of motion. If they find a muscle that is unbalanced, they'll work to figure out why it's not functioning properly.

This information is analyzed along with standard methods of diagnosis such as your clinical history and laboratory tests. The hope is that by studying the WHOLE person, the doctor can then determine the best form of treatment for you.

Treatments include joint manipulation or mobilization, various myofascial therapies (this involves gentle sustained pressure to injured or inflamed muscle tissues), cranial techniques, meridian therapy (like acupuncture and reflexology), evaluation of environmental factors, and nutrition.

This is definitely considered an alternative approach to healing. Only people trained in applied kinesiology are allowed to perform it. Many chiropractors, naturopaths, medical doctors, dentists, nutritionists, physical therapists, massage therapists, and nurse practitioners are becoming trained to complement their current practices, so if you are interested in having a session, ask around to find out who is the most qualified.

I'd like to think that since your muscles are part of your body, there has got to be some truth to studying them in order to encourage healing. Of course, many people think applied kinesiology is just a bunch of pseudoscience garbage, but it's worth a shot, right?

Listen to Your Running

Susi May — Mon, 14 Mar 2011 14:30:50 PDT

Now that the weather is taking a slow turn toward lovely, I am all about running outside. But before you leave the treadmill behind for good this Spring, I suggest you listen to your running. Ditching the headphones for your indoor workout and using your ears to learn about your running gait could save you from developing overuse injuries. On your self-diagnostic run, you want to listen for two things: an uneven gait and heavy impact. It's much easier to hear these things on a treadmill (think of the machine as your running laboratory) than outdoors, and it's safer, too.

The sounds of your footfalls on the treadmill belt can indicate if you have an asymmetrical running pattern and are landing harder on one foot. While none of us are perfectly even, a marked difference can lead to injuries from your low back to your feet. Pay attention to the sounds of each foot striking the belt, and if you hear (and feel) one side coming down louder, then chances are high you're working one leg significantly more than the other. Altering your running gait is difficult and can lead to other injuries, so instead of tweaking your feet, I suggest your play with your pelvis. Focus on your core moving evenly through space as you run. If you imagine your pelvis being pushed from behind to propel you forward your legs will follow and hopefully they will follow more evenly.

Aside from listening to the rhythm of your feet, check the volume of your foot strikes - the lighter the better. If you're pounding into the belt, the solution to your problem is once again your core. Support your torso, lifting through your low abs, and see if you can run with stealth. Work these five core exercises into your strength-training regimen; they are great for runners and will help you decrease both the volume and impact of your foot strike.

So experiment with running sans music next time you're on the 'mill and let us know how it goes.

From the Community: the Best Exercise You Aren't Doing

Fit Community — Mon, 23 Jan 2012 01:10:46 PST

FitSugar community member (and fitness instructor) livinginthin has shared a how-to on an overlooked exercise that everyone should be doing.

Running, cycling, squatting, jumping, curling, crunches, and lunging - you do it all, right? Well, the one move you aren’t doing is probably the one that can keep you doing all those things (and more), pain and injury-free for a lifetime.

What is it? Dorsiflexion. In layperson’s terms, dorsiflexion is the action of the foot that occurs when you pull your toes back toward your shin, engaging the foot and ankle muscles (the tibialis anterior, extensor hallucis longus, and extensor digitorum longus).

Weak muscles in this part of the leg can cause everything from muscular imbalances to an impaired gait and even tripping and falling (as we age, we lose even more strength in this area, which makes it harder to step properly), says Dr. Yoav Suprun, PT, Dip. MDT, a certified personal trainer, physical therapist, and owner of SOBE Spine in Miami Beach, FL.

Learn what exercises you should be doing to combat these muscle strains, after the break!

From Beginner to Expert: 4 Ways to Become a Better Runner

Leta Shy — Mon, 09 Jan 2012 17:42:26 PST

Have you got the running bug? If you've recently committed to a running program, it may seem like there's not much prep involved, except downloading your favorite playlist. Running is a popular pastime because it doesn't require much know-how to start - just pick out your shoes and go. But that doesn't mean that there isn't technique. Whether you're starting out or never thought twice about your regular runs, read on for tips on how to become a better runner.

Learn the basics: The barriers to entry may be low, but that doesn't mean running isn't a skill. If you are a beginner runner, pay attention to how you run. Listen to your gait - you shouldn't be running unevenly or hitting the ground hard. Read more tips on analyzing your running style here. And remember that mid- or forefoot-striking is best (as opposed to heel striking) for helping prevent injuries.

Read more tips on proper running after the break.

10 Tips to Improve Your Running Technique

Shape — Thu, 07 Apr 2011 04:58:44 PDT

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

Don’t Run Heels First. Avoid striking the pavement with your heels - save that for your power walks. "When you walk, you keep one foot in contact with the ground, while running has a moment of weightlessness in the stride," says Alex Figueroa, a running coach and creator of Priority1 Wellness in Miami Beach. Running with a heel landing can contribute to back and knee pain.
Do Land on the Midsole of Your Foot. Landing on your forefoot (instead of your heels) allows your muscles to catch the weight of your body in flight, reducing the effects of impact on the joints and bones, says Figueroa.
Don't Use a Long Stride. Leaping forward while you run is inefficient and an energy drain. Instead, stand tall and lean forward, and when you feel like you are going to fall, step forward just enough to catch yourself. This should be the length of your stride. It takes less energy to fall than to reach your foot in front of you.

Read on for seven more tips to improve your running technique.

A Look Back at the Barefoot Running Trend

Leta Shy — Mon, 05 Dec 2011 03:06:55 PST

Are we better runners when the shoes come off? That's the question more runners are asking, thanks to the growing popularity of barefoot running, one of this year's biggest running trends.

It's not a new trend, however. Serious runners have been braving the asphalt sans shoes professionally for decades (some have even competed in the Olympics without them!), but the movement started gaining even more traction with the 2009 publication of the book Born to Run, in which author Christopher McDougall explores how members of a Mexican Indian tribe have learned to run hundreds of miles continuously, injury-free, wearing only thin sandals on their feet. The book's promotion of barefoot running has led to a marked increase in runners who decided to ditch their heavier running shoes for minimalist pairs, or nothing at all!

It may not be new, but 2011 was definitely the year of the minimalist/barefoot running trend. Here at FitSugar we got a jumpstart by trying it out for ourselves late last year. Turns out, barefoot running is comfortable (especially on a treadmill over asphalt) and correcting; see for yourself how much your gait can change with this video comparing minimalist running with normal running shoes.

Celebs love barefoot running too! Read on for more about the trend after the break.

Shoe Review: Mizuno Wave Prophecy

Leta Shy — Fri, 06 May 2011 04:04:15 PDT

I've been a fan of Mizuno's running shoes since my first pair of Alchemy shoes, so I was excited when I heard I'd be able to test out the newest offering from the company, the Mizuno Wave Prophecy ($200).

The Wave Prophecy is the result of over seven years of research to improve the company's signature Wave technology. This model debuts the full-length Infinity Wave Plate, which runs along the entire length of the sole. The Wave Prophecy uses the two stacked plates to provide runners with performance-enhancing technology like optimal energy disbursement and what Mizuno calls a "dynamic feel" for your whole foot.

The new technology sounded enticing, but since the Wave Prophecy isn't a stabilizing shoe like my Alchemy faves, I was curious to see how they'd feel on my overpronating feet. I tried them out on the treadmill and outside on hills and in the park. Want to know what I thought? Read my review after the break.

Scarlett Johansson Is a Minimalist Runner - Are You?

FitSugar — Tue, 12 Apr 2011 18:12:00 PDT

Scarlett Johansson took to the streets in a pair of bright pink Vibram FiveFingers during a run with beau Sean Penn and friend Owen Wilson. The threesome made their way through a Los Angeles neighborhood together, and Scarlett demonstrated that like Reese Witherspoon, she is a midfoot striker. Striking the ground with your midfoot provides greater shock absorption than heel striking, and it puts less strain on your calf muscle and Achilles tendon. One of the benefits of running barefoot or with a minimalist running shoe is that it encourages you to improve your gait and posture. Looks like it might be working for Scarlett!