FitSugar

How to Avoid Sports Injuries

FitSugar — Mon, 15 Oct 2007 02:30:00 PDT

I think it is safe to say that no one enjoys being sidelined by an injury. If you have ever sat on the sidelines and watched your team play, you know how sitting out can hurt almost as much as the injury. On that sad note, here are a few ideas on how to avoid those sports related injuries that put you off your fitness track.

Warm up: Take 10 minutes to bring your heart rate up to your target zone while gradually priming your muscles and connective tissue for action. Warming up improves your overall mobility and coordination.
Cool down: Cooling down works like your warm up, but in reverse. By taking 10 minutes to bring your heart rate safely back to normal, you also help your muscles flush any build up of waste products from your muscles. This helps decrease post workout stiff joints and sore muscles.
Stretch: You should definitely stretch after every workout; just include it in your cool down (see number two). Keeping flexible reduces your chances of pulling a muscle or straining a ligament.
Good Technique: There is often a reason for "technique" and it is not usually an aesthetic one. No! Good technique helps to protect the body. Form is very important when it comes to working with weights. If you find that you are lifting sloppily, stop and evaluate the weight you're lifting and your form. Using control is always a good idea when strength training.
Good Shoes: Good shoes go a long way. Most athletics shoes are highly engineered to protect your feet and your body from the impact often associated with running. Plus, sneakers are designed to handle the specific demands of different sports. Playing tennis in running shoes is practically a twisted ankle waiting to happen.

Hopefully these tips will keep you playing all season, no matter if your sport is soccer, running, or step aerobics!

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Dispel These Common Complaints and Start a Love Affair With Running

Jenny Sugar — Wed, 02 May 2012 02:27:29 PDT

You want to love running, you do, but every time you head out for a run, you end up hating it even more. Check out some of the most common complaints below, and find out how you can turn your relationship with running around for the better.

"My Knee, My Back, My Feet - Everything Hurts"
Pounding the pavement is not easy on the body, and one reason for aches and pains is poor running form. Here's a body checklist to make sure you're running properly and efficiently. Sneakers that are old or unsupportive can also lead to joint pain, so here are tips to help you find the perfect pair of running shoes. Be sure to replace shoes every few hundred miles or every few months (whichever comes first). Also, don't run every day - including other types of exercise is a must in preventing repetitive stress injuries.

"It's Boring"
Running is the definition of repetition, so if you're on a treadmill, make it more exciting by watching your favorite TV show, listening to a new audiobook or CD, running next to a chatty friend (just make sure to keep your gaze forward), or "racing" an unknowing treadmill runner. If none of that seems appealing, bring your runs outdoors. The beach or the woods are full of natural obstacles to keep you on your toes, and the fresh air and scenery are sure to lift your spirits. Choose a different location every time to keep workouts exciting, and bring your dog along. It's also fun to track your workouts using a heart rate monitor, GPS watch, or an inexpensive running app like one of these.

Keep reading to find out how to deal with other running complaints.

Know Your Basics: How to Do a Lunge

Leta Shy — Tue, 01 May 2012 03:07:30 PDT

Lunges are a quintessential exercise; you can do them anywhere and the effects can be seen in no time, in the form of shapely, toned legs and backside (just in time for bikini season!). If you're planning on incorporating lunges into your routine, however, make sure you're not doing more harm than good. Find out how to do lunges correctly below.

The basics: It's important to do lunges properly so you don't put unwanted strain on your joints. Here's how to perfect your form:

Keep your upper body straight, with your shoulders back and relaxed and chin up (pick a point to stare at in front of you so you don't keep looking down). Always engage your core.
Step forward with one leg, lowering your hips until both knees are bent at about a 90-degree angle. Make sure your front knee is directly above your ankle, not pushed out too far, and make sure your other knee doesn't touch the floor. Keep the weight in your heels as you push back up to the starting position.

Challenge your muscles: Now that you have the basics down, you can modify your lunge workouts in many different ways in order to work different muscles. For example, Crunch gym personal training manager Tim Rich recommends reverse lunges (stepping back instead of forward) as a good way to complement the forward movements in your daily life. "We always move forward," Tim says. "Moving in a reverse direction requires more skill and helps regain some balance and athleticism." Here are more recommended lunge variations to try:

Do a bicep curl with dumbbells while you lunge to work your upper body while you strengthen your legs.
Do this walking forward lunge workout to further challenge your balance.
Change it up with side lunges so you can work your lower body muscles in a different way than you normally do. Find out the correct way to do a side lunge here.

Injury prevention: Even though lunges are one of the best ways to work your lower body, some people tend to avoid lunges because it can put too much strain on the knees. If you feel pain, Tim recommends you take smaller steps as you lunge. "Reducing the range of motion will still develop good strength and alignment," Tim says. Slowly increase your lunge distance as your pain gets better. Some people also find that doing a reverse lunge instead of a forward lunge also helps reduce knee strain.

Do you like doing lunges?

Things to Never Do While on a Short-Distance Run

Jenny Sugar — Tue, 24 Apr 2012 13:14:00 PDT

With last week's Boston Marathon kicking off marathon season, there's been a lot of talk about how to tackle long-distance runs and how to recover from an endurance run once it's over. All great advice, but for many of us, a 30- to 40-minute run is all we want to handle. For all you short-distance runners out there, here's a list of things to never do during your workout.

Skip the warmup: Even though you're not running for very long, you still need to warm up your cold muscles. Walk briskly, do some jumping jacks, or run up and down your stairs for five minutes to get your blood flowing and to prepare your muscles and joints for the workout ahead. Skip the warmup and you might as well sign yourself up for a pulled muscle.
Carbo load: Depending on how much you weigh and how fast you're moving, a half-hour run burns 300 calories, more or less. Compare that to someone burning 1,200 on a two-hour run and you'll see that it's not necessary to carbo load beforehand with a huge spaghetti lunch. Follow these tips for choosing an appropriate pre-workout snack, don't eat a thing during your workout, and when you're run is complete, nosh on one of these low-cal post-workout snacks.

Keep reading to find out more short-distance running mistakes to avoid.

Get to Know Your Iliotibial Band

Susi May — Tue, 17 Apr 2012 15:04:32 PDT

Many a runner has been sidelined by knee pain caused by the iliotibial band (aka the ITB). But knowing how to deal with this long band of fascia, which runs down the outside of the thigh from the pelvis to just below the shin, can help keep an injury at bay. Knowledge is power, and we want to help keep you on the road.

First off, fascia is a stiff connective tissue (like tendons and ligaments) that surrounds muscles, bones, and joints, providing both support and protection. It's like shrink-wrap; once fascia becomes tight it tends to stay tight, causing pain and injuries. When the ITB shortens, usually due to poor biomechanics (like losing your running technique when tired), it can pull the knee cap out of alignment. The faulty alignment creates inflammation in the joint and pain when bending the knee. This injury, known as iliotibial band syndrome, occurs more in women than men, most likely due to the wider female pelvis.

To avoid overuse injuries, it's important to keep this thick band of fascia flexible, especially if you're training for a race and upping your weekly mileage. Keep reading to learn how.

The 3 Most Common Mistakes Runners Make

Jenny Sugar — Fri, 13 Apr 2012 02:22:09 PDT

Running is one of the most popular forms of exercise, because besides burning major calories and toning your tush, it costs pennies compared to other sports. If you're a runner at heart, be sure to avoid these three most common mistakes.

Wearing Sneakers For Too Long
Your trusty old pair was there for you when you shaved two minutes off your 10K time and later conquered your first half, but that doesn't mean you should wear them forever. The lack of cushion and shock absorption that comes from wear and tear can result in foot pain or a more serious injury - make sure to retire an old pair every 200 to 350 miles (about four to six months, depending on how much you run). You could always buy the exact same pair you know and love, but if you're looking for a new sole mate, here are tips on how to find the perfect pair of running sneakers.

Skipping the Postrun Stretch Session
It's hard enough squeezing in a run during your busy day, but stretching those muscles you worked so hard is a must. Increasing flexibility in often-tight hamstrings, calves, shins, and quads can prevent shin splints and runner's knee, as well as lower back pain. A good stretching session can also prevent tomorrow's soreness. Try this yoga sequence to loosen tight hips and hamstrings.

Being Married to Running
You love running. We get it. And even if you're training for your first marathon, running as your sole form of exercise is a big no-no. Since overusing the same muscles can cause repetitive stress injuries, incorporate other forms of exercise into your routine. Biking, swimming, yoga, and strength training are perfect complements because they'll strengthen other muscles, which will make you a faster runner with better endurance. Not to mention, taking a break from running makes you love it even more.

Nip Slips and Other Things That Can Ruin a Yoga Class

Jenny Sugar — Wed, 11 Apr 2012 14:33:35 PDT

Just as you can have a bad day at the gym, you can also have a rotten time at the yoga studio. To make sure you always have an awesome experience on your mat, make sure to avoid the following mistakes in your next class.

Excuse me, I think your boob fell out of your shirt: No one is paying much attention to your outfit, but it will cause a scene if a too-loose shirt causes a bit of indecent exposure. Make sure your outfit is made of fabric that fits well, offers coverage, and doesn't have annoying tassels, seams, or extra material to get in the way of your movements. Futzing with your outfit when you're trying to focus on your breath (while also trying to hold intricate positions with your body) is sure to get in the way of a blissful experience.
Puddles on your mat: Sweating in a hot yoga class is all part of the fun, but if you sweat too much on your mat, it's a fall waiting to happen. When wet, some mats are slicker than others, so if you tend to sweat a lot, choose a mat with a grippy surface or place a yoga towel on top. Also bring along a hand towel so you can quickly wipe off your face and get back to your practice. Here are a few of our favorite slipless yoga towels.
That burrito you ate for lunch: Eating right before class means your gurgling stomach may be louder than your breath. Avoid pains and bloating by finishing meals at least two hours before heading to the studio, and if you need a pre-workout snack, choose something light, easy to digest, and low in fiber such as a banana. Check out these tips for choosing the right pre-workout snack.

Keep reading to find out other things that can ruin your yoga class.

How Celeb Trainer Gunnar Peterson Keeps Sofia Looking Hot

Leta Shy — Mon, 09 Apr 2012 10:48:31 PDT

Whether she's hamming it up in front of Saturday Night Live cameras or going glam on the red carpet, Modern Family star Sofia Vergara always looks the part. But the self-described gym hater also works hard to keep fit. We spoke to her trainer Gunnar Peterson (whose clients have also included Kim Kardashian, Jennifer Lopez, and Angelina Jolie), to learn more about how Sofia stays fit. Read his tips below.

Make it fun: How does Gunnar keep his celebrity clients sticking to their routine? "I try to keep it fun. I try and put a little bit of levity in it, but at the same time, I don’t sacrifice the work. We may goof around and stuff, but we’re definitely going to goof around while we’re working." A boring workout is one you won't want to stick to, so read our tips on how to keep a workout fun.

Whole-body workout: Gunnar doesn't like to waste time with isolated moves. Burn more calories and work more of your body at the same time instead. "I don’t do that many isolation movements, like single joint stuff," Gunnar says. "I do bigger movements. If we’re going to do a lunge, we’re probably going to add an upper body component to it, like a lunge with a wood chop, a side lunge with a wood chop, or a rear lunge with a lateral raise, or a forward lunge with a front raise." Try it yourself: incorporate this medicine ball wood chop the next time you do lunges, and check out Gunnar's cutting-edge double-duty gym equipment here.

Read on for more tips from celebrity trainer Gunnar Peterson.

Avoid Getting Hurt! Don't Make These Mistakes When Running Outdoors

Jenny Sugar — Thu, 08 Mar 2012 11:51:48 PST

Warmer Spring weather inspires many to ditch the gym and run outside in the fresh air and on open roads. Before you make the switch from treadmill to street, avoid these common mistakes that could lead to injury.

Doing Too Much Too Soon
Between the steep hills, wind factor, uneven or slippery terrain, and not having a belt propelling you forward, running outside is harder than running on a treadmill. And since it's more taxing on your muscles, you are more prone to shin splints and other pains. Start off with shorter distances on flat roads or trails, and as your endurance improves, gradually increase your mileage and hill work. If you experience shin pain, take a few minutes to walk and stretch out your lower legs. Don't run through the pain because it may cause further injury, preventing you from running at all. When you're not running, strengthen your shins with this exercise.

Keep reading to find out other outdoor running mistakes that may cause injury.

Tell Us: What Exercises Do You Avoid Doing?

Anna Monette Roberts — Fri, 06 Apr 2012 14:32:57 PDT

Everyone has 'em: those dreaded exercises that you quickly run through or pass over entirely. There are those areas you know need a little extra TLC, but it can be so tough to fight the discomfort! It's fun to commiserate, so dish which floor exercise you tend to avoid. Keep in mind, part of going to the gym is strengthening your trouble zones. Here are a few questions you can ask yourself to help you overcome any excuses.

Does the exercise cause you severe pain or discomfort, or does it flare up an old injury? To keep you pain-free, ask a trainer to correct your technique or ask them for an alternative exercise that works the same muscle groups. If the pain is severe, see a doctor to find out how you should best take care of yourself.
Do you save the exercise for last and conveniently run out of time? It's empowering to face your fears at the onset. Tap into your energy, and tackle the hardest moves first. You'll feel proud of yourself for overcoming any resistance, plus it will be over with before you know it.
Do you not have enough room at your gym? During a gym's happy hour (aka from 5-7 p.m.), floor space is pretty hard to come by. Before you leave your house, complete any floor reps at home, or, as an alternative, hit the gym at a less busy hour.