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5 Things: Icing an Injury

FitSugar — Fri, 20 Mar 2009 11:00:00 -0700

If you've ever pulled a muscle, you know it can hurt like crazy and interfere with future workouts. One of the best, easiest, and cheapest ways to treat a muscle strain is with ice, which reduces both the pain and the inflammation. Ice is also a great treatment for chronic, nagging pain like runner's knee. But although it's a simple process, it's very important to do it right. Here's how:

Start icing ASAP. Icing is most effective if you do it immediately after the injury and continue over the next 48 hours.
Do not apply ice directly to your skin; instead, wrap it in a towel or place it in a cute ice pack.

To see the rest, read more.

No cute ice pack? Bags of frozen veggies, such as corn and peas, make great ice bags. Not only are they already packed and frozen, but they also conform easily to the body.
Ice for no more than 20 minutes at a time. If your tissue gets too cold, it can cause further damage, so be sure to warm up for at least 45 minutes between icing sessions.
If you're training hard for a marathon or other big event, icing after workouts can prevent future soreness. You might even try an ice bath if you're prone to full-body aches.

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Stop Hating Exercise and Start Loving It: Part IV

FitSugar — Thu, 18 Oct 2007 09:30:00 -0700

Recently I asked you guys to tell me all the things you dislike about exercising so that we can find ways to turn that hate into love. One thing that came up a lot is, "I don't like the muscle soreness that I get two days after working out."

Agreed - feeling sore can be a big downer and make daily practices, such as sitting on the toilet, a painful experience. The thing is that sore muscles are totally normal and totally temporary. Typically called delayed onset muscle soreness (DOMS), DOMS usually occurs 24 to 48 hours after an activity and typically lasts about 24 to 48 hours. Since it can be an uncomfortable 24 to 48 hours, here are a few ways for keeping the soreness under control:

Progress slowly, don't overdo it.
Warm up and cool down.
Stretch daily, especially after exercising.
Ice the sore area for 15 to 20 minutes/day.
Hit the hot tub or bathtub.
Take anti-inflammatory drugs (ibuprofen).
Massage sore muscle or roll it out.
Avoid strenuous activity.

Personally, I look at being sore as a reminder of the fact that I worked out and pushed myself. I may not have those washboard abs yet, but a mildly sore midsection means that those abs have been worked. A little soreness feels good once in a while, so try not to let it discourage you from exercising.

Fit's Tip: If you experience pain that lasts more than four days, you may have actually injured yourself and should consult a doctor.

Beat the Heat During a Marathon

FitSugar — Fri, 12 Oct 2007 02:30:00 -0700

This year's Chicago Marathon turned out to be a complete disaster due to the extreme heat because while most marathoners plan for the distance, they don't always plan for mother nature to decide your marathon day is a good day for it to be unseasonably warm. In light of this, The New York Times has a list of things to think about before heading out to your marathon, no matter where it is. There are some things that even I may not have considered, and I am a pretty thorough chick. Here are highlights:

STAY COOL. “The day before a race, you want to stay inside, stay in the shade, stay in the air-conditioning,” Greg McMillan, an Arizona exercise physiologist and running coach, said.
PACK ICE. The bronze medalist Deena Kastor wore an ice vest before the Athens 2004 Olympic marathon. The next best thing is a bag of ice. Pack some under your cap and in your shorts, suggests ultrarunner Dean Karnazes of California, who has battled 120-degree temperatures at the Badwater Ultramarathon, which starts in Death Valley.

There are more great ideas for beating the heat during a marathon, so read more

SEEK WIND AND WATER. “Normally you hate wind, but on a hot day it helps with the cooling,” said Mr. McMillan. So don’t run behind, or draft, another racer; run into the wind. Look for misting stations, soaking sponges and cups of water.
KNOW WHEN TO SAY WHEN. You will probably feel pain and fatigue; this is a marathon. But if you start experiencing dizziness, headaches, clammy skin, chills or goose bumps, stop at the nearest medical station. “You’ve trained, you’ve paid that huge hotel and air bill, you’ve got your friends back home you want to talk to and say ‘I ran the race,’” David E. Martin, a heat expert and emeritus professor of physiology at Georgia State University, said. “But your training has never gone to waste, it’s maintaining your fitness for the next banana.”
SLOW DOWN. Matthew Moran, an exercise scientist and collegiate running coach at the State University of New York at Cortland, said: “In an incredible heat environment, blood is pushed away from the muscles as a cooling method. It’s harder for your muscles to get oxygen, so you have to adjust your pace. That’s the hardest thing - you have a goal in mind and you’re making a conscious decision to run slower.”
Once the temperatures start climbing above 70 degrees with humidity, most runners should slow their pace by 30 to 90 seconds per mile, Mr. McMillan suggested.

Mike Smith, a 2:19 marathoner from Flagstaff, Ariz., who plans to run the Olympic trials in Manhattan on Nov. 3, said that if he hears a forecast for the 70s, he’ll discard any minutes-per-mile or final goal and focus on simply finishing the race.

Which Drink Has MORE Calories?

FitSugar — Fri, 08 Jun 2007 13:30:00 -0700

I don't know about you, but when the warm weather sinks in, I'm suddenly in the mood for margaritas! There's an amazing Mexican restaurant near me that has the highest quality frozen margaritas and margaritas on the rocks. So I want to know...

Source and Source

Favorite Excuse for Not Working Out: I Don't Like to Be Sore

FitSugar — Tue, 01 May 2007 03:30:00 -0700

I was listening to my favorite fitness pod cast Dr. Monte's Fitness Rocks when a guest speaker/personal trainer, Charles Staley, said that most folks quit their exercise regimen, especially when they are new to working out, because they don't like being sore. They just didn't like the post workout soreness that can come on as late as 48 hours after the workout. Ahhh...the gradual build of muscle being reformed.

I have heard this too, at the Pilates studio. So if this is your favorite excuse to not workout, at least you will know you are not alone. I am here to tell you that muscle soreness, however, is a good sign. It means you worked. You created just a little bit of healthy cell damage to your muscles. The muscles are going to repair themselves, getting stronger so they can meet the next challenge you throw their way. Being sore means you are getting stronger. I always take it as a good sign, I like to be pleasantly surprised by where I am sore the next day after yoga, Pilates, running or weight training.

Now, if you go overboard and do 75 push-ups on your first day of boot camp, you are no doubt going to be sore, but your arms are going to be undoubtably stronger. In case you get sore past your comfort zone, here's how to deal with the pain:

Take an OTC anti-inflammatory drug, such as Advil (ibuprofen) or my favorite Aleve (naproxen sodium/naprosyn).

There's more relief so read more

A light aerobic workout can actually help relieve the pain, since moving around will bring blood to the sore area and new blood helps promote the healing process. Try walking or biking.
Drink lots of water - water helps everything.
Gentle massage and gentle stretching can also promote healing. When you are sore, you really need to stretch to ensure that the new muscle being created is long and flexible (not bunched and tight). So stretching would be a great activity to do after your light aerobic workout.

So revel in the pain, it means you are getting stronger. If you know you are adverse to pain and being sore will make you quit, take a slower approach as you build your weight routine and your cardio exercise. Mixing it up is a good way to avoid over taxing the same muscles over and over again.

If your post workout pain persists for over 7 days, you should consult your physician. If you are feeling pain around a joint, you should ice the area.

P.L.O.W. (Play List of the Week): Engagement Songs

FitSugar — Sun, 25 Mar 2007 10:00:00 -0700

Today kicks off engagement week across the Sugar sites and in its honor, today's play list is themed. Even if you don't have a diamond, you're sure to be sparkling after working out to this play list. Want to hear it? Then read more

Total Plow = This one's over an hour long, giving you lots of time to tone up for an upcoming wedding!

*To listen, click on the green play button on the play list.

Kitewing: A Sport For All Seasons

FitSugar — Tue, 13 Mar 2007 17:35:00 -0700

Snow may be long gone soon, but there are still some variations on snow play you all might be interested in. Kitewing, or "the wing" for short, gives you the wings to fly. Check it out. It's like windsurfing, but you can use it with skis, snowboards, ice skates, or in-line skates - so you can use it when all the snow has melted. All you need is some wind and a big open space to soar.

Most riders learn to use the wing within 30 minutes. You can glide along gently, but are capable of hitting speeds of up to 62 mph. You can also use the power of the wind to help you jump and hit heights of up to 15 ft high and 120 feet long.

What's great about this sport is that all you need is you, the kitewing, something on your feet, and the wind of course. That's it. You don't need any assistance to get you going. Plus, it's easy to assemble, disassemble, and transport (once broken down, it's about the size of a ski bag).

Fit's Tips: If you're interested in purchasing one, you can find a dealer near you on their website. Or check Tahoe Demo Center. They have the Kitewing on sale for $1,99.99. Or you can check out Super Dairy Boy website for cheaper models that are between $809.99 - 1.999.99.

How Can I Prevent Shin Splints?

FitSugar — Fri, 09 Mar 2007 03:00:00 -0800

Chances are, if you are a runner, you've experienced the pain of shin splints. It basically refers to the condition called Medial Tibial Stress Syndrome (MTSS).

When you overwork the muscles in the shin, the muscles exert a great amount of force on the shin bones (tibia and fibula) to keep your foot, ankle, and lower leg stable. This excessive force can partially tear the tendons away from the bone (the tibia, which is the one on the inside of your leg). Shin splints aren't caused by running, but rather by the impact force associated with it.

Here are some tips to prevent shin splints.

Before going out for a run, warm up and do some gentle calf stretches, which will prevent injury.
If you are new to running, start off slowly. Too much too soon will cause shin splints or other injuries.
Along the same lines, if you've taken a break from running, gradually work your way up to where you were.

There's plenty more tips, so read more

Avoid running on hard surfaces like concrete whenever you can.
Avoid running on uneven surfaces - it makes your tendons work harder to stay balanced and keep your bones stable.
Avoid running downhill if you can - try running on a diagonal instead of straight down. You can also try doing the grapevine down the hill. Imagine you are Rocky practicing your foot work.
Run with correct posture - don't lean forward or backward as you run, make sure your toes are pointing forward and not out to the sides.
Wear sneakers specifically made for running - they have extra support and shock absorbers.
Your sneakers should fit you well, keeping in mind whether you have high, low, or no arches, or wide or narrow feet.
Get a new pair of sneaks every every 350-550 miles. Use the twist test to see if your kicks have had it.

Fit's Tips: If you are experiencing shin splints, don't run through the pain. You need to rest, apply ice to reduce inflammation, stretch, and rehabilitate your lower legs first. If you choose to run with shin splints, you could further injure yourself.

Here are some great stretches for your shins and calves to help prevent shin splints.

View 4 Photos ›

Ice-Ice Surfing

FitSugar — Tue, 20 Feb 2007 16:40:00 -0800

Ice surfing, also called Ice Sailing or Snofering, is a lot like windsurfing, but you ride ice instead of waves. It's a hybrid sport mixing the speed of snowboarding with the agility and power of wind surfing.

The board is similar to a skateboard, with ice blades in place of wheels. You're propelled across the ice with a windsurfing sail, and you steer with your feet.

What makes Ice Surfing so much fun is the amazing play between the sail and the wind. The continual and direct balance between your body weight and the pull on the sail induces a tremendous sensation of speed and motion.

If winter is a bitter and miserable time for you, you've got to get out and embrace it. There are so many fun and incredible things to do on snow and ice, and this just might be the thing that gets you hot for winter.

If you're in the Ontario, Canada area any time soon, you can take a lesson on Lake Simoce. It's one of the windiest lakes in the area, and it's cold enough for the lake to be frozen 1-3 feet thick.

Snowkiting - Wind and Ice Unite

FitSugar — Fri, 02 Feb 2007 10:45:00 -0800

Imagine being able to snowboard or ski without the mountain or the chairlifts. It's possible when you're snowkiting, holding onto a kite and using the power of the wind to propel you. It is the snowy version of windsurfing.

The wind pulls you along at amazing speeds and you can get lifted and jump and spin in the air like you're flying. You can lean your weight and adjust the position of the kite to help direct where you're going. It's an incredibly fast and weightless feeling like no other.

Look for free snowkiting demos at a frozen lake near you, where you can get a 3 hour lesson for about $85. All you need to start is what you already own if you ski or snowboard, and they'll provide everything else you'll need from the knees up.

Fit's Tips: You may want to check out the Stormboarding Kitestorm happening on Feb 24-5 on Lake Champlain in Burlington, VT.

You can also take a snowkiting lesson through the Boulder Outdoor Center on Lake Dillion in Frisco, Colorado. A beginner lesson costs $249, but it's 4-5 hours long and if you love it, 15% of that price can be applied to purchasing your own snowkite.

Want to see another video? Then read more