FitSugar

Injury Prevention: Strong Hips = Strong Knees

FitSugar — Fri, 09 May 2008 05:30:00 -0700

We all know that men and women are different, even in how we exercise. Add to those differences the fact that women are more likely to suffer knee injuries. The difference is structural; the width of our child bearing hips angles the thigh bone (femur) in such a way that it creates some laxity and instability in the knee joint. Not to mention the ebb and flow of hormones women experience monthly can affect knee stability too.

One way to protect your knees is to strengthen your hips, or anatomically speaking your glute med – the muscle that fills in the side of your pelvis (see an image of the muscle here). Having strong glute meds helps to control the thigh bone, which then helps to stabilize the knee joint. Sounds like a win/win situation to me.

To see how to strengthen your hips, just read more.

Side Squats with Theraband

Tie a resistance band around your ankles. Start with red/medium band and work your way up to green/heavy.
Begin standing with feet directly underneath your hips.
Squat halfway down and side step to the right as far as you can manage.
Bring left leg toward right, returning to your starting position.
Step to the right 10 times, then reverse stepping to the left 10 times. Repeat for 3 sets.

Fit's Tips: This is a great exercise for runners and can help prevent patellofemoral pain, aka pain on the outside of the knee. Couple this with rolling out your IT band and you will be good to go. Preventing injuries means you log more miles and stay on the road!

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Lunge Combo: Side Lunge to Curtsy

FitSugar — Fri, 16 Oct 2009 05:50:17 -0700

When I write that Hannah, my trainer at Equinox, is kicking my behind, I mean that she's really working my glutes. No joke. Here is a move she taught me recently; it's highly effective for toning the backside. The side lunge works the muscle on the side of the pelvis, that I affectionately call the glute med, as well as the inner thighs. The curtsy move really works your glute max and the smaller booty muscles that help lift the seat.

For instructions on this lunging combination, read more.

Holding a five- to 10-pound weight in your left hand, side lunge to the right bringing your left hand to your right foot. Lower your booty as much as possible. Keep your toes pointed forward and your right knee bent to no more than 90 degrees.
Push off gently with your right foot and come into a curtsy position with your right leg crossing behind your left as you press your weight overhead. Keep your hips square and your curtsy tight. Both feet should be pointed forward. This completes one rep.
Repeat by stepping immediately into a side lunge from the curtsy.
Once you have completed 15 reps, switch sides. Do three sets total.

If lunges are new to you, don't add dumbbells to this exercise until you are comfortable with the leg positions. Remember to keep your abs engaged to stabilize your torso throughout this exercise.

My Spring Equinox Fitness Challenge: Strength Training Details

FitSugar — Tue, 12 May 2009 04:30:00 -0700

In a recent session with my trainer Hannah at Equinox Fitness I learned two important tips - details, really - on how to make a couple of exercises more effective. And, as you know, the devil is in the details.

When working your booty doing side squats with a theraband or resistance tubing, you need to step out with your heel. Stepping with the heel, as opposed to the toe, will make your glutes engage more. Take 10 steps to the right, stepping with the heel, then return to your starting place by taking 10 steps leading with your left heel. After three sets of this exercise, I could feel my glute meds (the muscles on the side of the pelvis) burn.

To see how to make any rowing exercise more intense, read more.

Rowing exercises are great for working your upper back and these moves counteract everyday slouching. When doing rows, most folks think of squeezing their shoulder blades together. Instead of thinking solely of the movement coming from your back, initiate the movement from opening your collar bone, aka your clavicle. This detail helps open the chest a bit more, allowing the upper back muscles to engage more deeply.

Multitasking Move: Side Leg With Shoulder Press

FitSugar — Tue, 05 May 2009 08:00:00 -0700

If you don't have a lot of time to work out, strength-training exercises that target more than one area of the body are essential. Here's one that will work your shoulders and your outer thighs.

Grab a set of dumbbells and read more.

Stand holding a dumbbell in each hand, with your elbows bent.
Put all your weight into your right leg. Take a breath in and as you exhale, simultaneously raise your arms until they're straight, and lift your left leg out to the side. You should feel your glute med working - that's the muscle on the side of the pelvis. Do not arch your spine or lift your hip up. Do keep your shoulders and pelvis in one straight line. Move slowly and with control in order to stay balanced. It helps to actively engage your spine for this exercise.
As you inhale, slowly lower your hands and your left leg back to the starting position. This counts as one rep.
Complete three sets of 10 to 12 reps on each side.

Multitasking Move: Side Plank Star

FitSugar — Tue, 10 Feb 2009 13:00:00 -0800

Looking for a move to target you shoulders, core, and legs? Give Side Plank Star a try. It's tough to balance at first, but once you start including this move in your strength training sessions, you'll gain stability and strength. I also love this exercise since it works the glute med, the muscle on the side of the pelvis, that is a great stabilizer when running.

To find out how to do this exercise read more.

Come into a plank position (top of a push-up), with your arms straight and your shoulders over your wrists.
Now roll over to your right side, so you're balancing on your right hand and the outside edge of your right foot. Flex both feet and lift your left arm straight in the air.
Keeping your spine lengthened and your abs engaged, lift your left leg up as high as you can. Then slowly lower it back to your bottom leg.
Do two sets of 10 repetitions on each side, but work up to doing 20 reps each side in a single set.

What's the Deal With: Sciatica

FitSugar — Fri, 21 Sep 2007 02:00:00 -0700

Did you know that the sciatic nerve is the longest nerve in your body? It runs from your lower back, through your glutes, and down the back of each leg. No wonder it causes so many long lingering problems. This long nerve controls many of the muscles and sensations in your legs. Sciatica refers to the pain you feel along this nerve. It can be described as shooting pain, tingling, burning, numbness, or weakness that travels from your lower back down the back of your leg. If you have had issues with your sciatic nerve you will know what I am talking about.

Sciatica pain isn't a disorder, but rather a symptom of a larger problem, usually a bulging or herniated vertebral disk. This is the most common cause of sciatica nerve pain, but other spinal issues such as a tumor (yikes!) or injury could also be the cause.

A condition called Piriformis syndrome, can also cause sciatica. This is when the piriformis muscle tightens spasms, putting pressure on the nerve creating pain. Active women like runners and serious walkers, and people who sit for long periods of time are especially likely to develop this condition.

How can you treat sciatica? To find out read more

Cold packs can help alleviate some of the pain in the first 2 hours by relieving inflammation.
After experiencing symptoms for 48 hours, applying heat packs to the painful areas is recommended. If you still feel discomfort, alternate between cold and hot packs.
Gentle stretching for your lower back may also help relieve nerve pressure.
If you have moderate pain, over the counter meds may help.
If your pain is more severe, prescriptions drugs may relieve pain more effectively.
Physical therapy or Pilates exercises to correct your posture and strengthen your back and core muscles can also help in your recovery.
Massage therapy may also help relieve tightness in muscles, which can cause sciatica pain.
Going to a chiropractor may also help to improve your posture and spinal alignment.
Regular exercise is still important to help combat chronic discomfort. It release endorphins, which are chemicals that prevent pain signals from reaching your brain.
Depending on your condition, your doctor may also use corticosteroid injections to help relieve inflammation.
If your sciatica is very severe, and causes extreme weakness in the lower legs, and loss of bowel control, surgery may be recommended to remove part of the herniated disk.

Fit's Tips: Pregnancy can also bring about sciatica pain. While the symptoms often disappear on their own, it can take up to 6 weeks or more. You can try the above remedies, especially physical therapy and massage, but you should definitely talk to your doctor about what may be causing your sciatica so you can get the necessary treatment.

If you have ever experienced sciatica, how did you treat it? Let me know in the comments section below.

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