FitSugar

Injury Prevention: Flexible Feet to Avoid Plantar Fasciitis

FitSugar — Thu, 16 Oct 2008 03:30:00 PDT

Runners, walkers, bikers, and hikers rely heavily on their feet. Feet allow us to do the things we love, but all that stepping, jumping, and pounding can cause damage to the plantar fascia. It's a thick band of tissue that covers and protects the bones on the bottom of your feet. When put under too much stress, these tissues can tear, causing a painful condition called plantar fasciitis. The tears cause inflammation and scar tissue, which can make your feet even less flexible. To prevent this problem in the first place, it's a good idea to stretch your plantar fascia regularly, so you can keep doing the activities you love.

Stretching your feet is one of the best preventative activities you can do. To see a foot stretch I like to do when barefoot before and after a run, just

Sit down on a chair or bench. Bend your right leg and place your right ankle on your left knee.
Hold onto your right toes with your right hand and gently press your right toes to the left, so your foot is pointing. Stay here for a few seconds. Then use your hand to pull your right toes to the right, flexing your foot.
Repeat this stretch 10 times and then do it with the other foot. Complete this stretch at least three times a day to experience the full benefits. If you suffer from plantar fasciitis, research shows that 77 percent of sufferers can return to full activity within three to six months of doing this stretch regularly.

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Avoid Shin Splints With Heel Walks

FitSugar — Mon, 23 Jun 2008 09:18:54 PDT

One of the dreaded side affects from starting a new walking or running routine is shin splints. The pain down the outside of your lower leg may be caused by a variety of issues, but the calf muscle tends to get stronger before the muscles on the front of the shin. While stretching the calves is intuitive post run, strengthening the opposing muscles on the front of the shin is not. A simple exercise to do just that is heel walks.

The exercise name describes the action quite well. Walk about 20 yards on your heels with toes lifted off the ground. Take small steps and keep your toes, even though they are up off the ground, pointed forward (don't let your toes rotate outward). You can do this exercise barefoot or in your sneakers.

Fit's Tip: This is a great exercise to incorporate into your dynamic warm-up.

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Injury Prevention: Strong Hips = Strong Knees

FitSugar — Fri, 09 May 2008 05:30:00 PDT

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

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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Yoga Series For Runners

FitSugar — Fri, 11 May 2012 08:58:17 PDT

We love running and yoga. We actually find that these two forms of exercise are quite complementary. Yoga is perfect for stretching out all those muscles worked, and often overworked, while pounding the pavement. To ensure that your body can handle all the miles, Kimberly Fowler, founder of Yoga For Athletes, suggests adding these five yoga poses to your weekly fitness routine. This short series is great for lengthening shortened hamstrings and opening tight hips - both side effects of running. A little attention to your overworked muscles is a great form of injury prevention. And if you only have time for one stretch, Kim will tell you what to do. Press play and get ready to stretch.

3 Ways Walkers Can Benefit From Going Barefoot

Jenny Sugar — Thu, 10 May 2012 13:57:41 PDT

If you're into running, there's no doubt you've heard the buzz about barefoot running. It's become trendy for a reason: running barefoot can help you have better form and technique, preventing injury and pain. Runners aren't the only ones who can benefit from ditching their footwear. If walking is your exercise of choice, here are some reasons you'll want to try going barefoot.

Active and engaged muscles: Slipping on shoes may protect your feet from dangers, but it also means the muscles in your feet don't have to work as hard. The cushioned sole of a shoe absorbs all the sensations and pressures, which means your feet have become more passive over time. Because weak muscles are more prone to strain, pain, and injury, walking barefoot allows you to engage your body more, making feet stronger and better able to handle workouts.
Better walking form: One way a walker can have incorrect form is by roughly pounding the ground with each step. Cushiony sneakers absorb the force, so you're not even aware that you may be walking incorrectly. Remove your shoes and you'll instantly walk lighter, causing less jarring impact on your joints. Even though walking is considered a low-impact sport, it's still hard on your feet. Improving form means less risk for injury.
Busting through the walking plateau: Walking the same way, day in and day out, means using identical muscles every time you head out for a walk. Your body quickly strengthens the muscles in use, easily adapting to the demands placed on them. Without the opportunity for new challenges, muscles won't become stronger and can actually become injured from overuse. Walking barefoot forces your body to use other muscles not normally used when walking with sneaks, which helps you achieve a more effective and different type of workout. You'll especially feel the difference when walking barefoot on different surfaces.

Keep reading to learn how to start barefoot walking.

3 Reasons to Work Your Back in Time For Summer

Leta Shy — Wed, 02 May 2012 01:17:24 PDT

When it comes to looking your best on the beach, it's not all about how to build a six-pack or which exercises make your backside look the best in a bikini. In fact, having a healthy and strong back can make you feel your best on the beach in more ways than one. Here are some essential back exercises and why they will help you rock a swimsuit with confidence.

Stand tall and slim: Wanna look five or 10 pounds lighter without dropping a number on the scale? Stand correctly! Having bad posture pushes out your belly and rounds out your shoulders, making you look shorter and fatter in an instant, so it's important to add posture-building workouts to your bikini-ready routine. Stand tall with this standing reverse fly exercise and these eight back and shoulder exercises and stretches to combat any workday slouching.

Help banish the muffin top: While all the spot-training in the world won't melt away your muffin top, doing specific workouts that target your torso and upper back will create a slimmer, more toned look. If you're dreading showing off any of the extra padding you've accumulated around your waistline, try a few of our back-strengthening exercises to help you tone, like this video of how to do the Superman exercise and these exercises that will help you get rid of your muffin top.

Stay injury-free: A strong back helps keep you injury-free by preventing imbalances and unnecessary strain. If you're looking forward to an active Summer burning calories outdoors, start working on your back muscles to make sure an injury doesn't sideline your fitness fun. Get more bang for your buck with this butt-lifting, back-strengthening single leg dumbbell row or try these four spine- and torso-stabilizing exercises to keep your back healthy and strong.

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.

Preventative Exercises Every New Runner Should Learn

FitSugar — Thu, 05 May 2011 01:55:05 PDT

If you've got a spring in your step because of the nice weather, you may want to enjoy the fresh air by starting a new running hobby. But being a runner isn't just about lacing up fancy new kicks and hitting the pavement. By incorporating a few exercises into your workout routine, you can help prevent some injuries that are common in the running world. Here are a few of them to start doing now.

Strengthen those quads. Running is a great way to work out your hamstrings, so working on your quads is key to keeping your leg muscles balanced and for preventing injuries like runner's knee. To strengthen your quads, try adding squats to your routine.
Stretch your IT band. If you've talked to regular runners, chances are you've heard them complain about IT band injuries or knee pain. Be proactive about these injuries by making sure you stretch out your IT band regularly, even if you aren't feeling any pain. Use a foam roller on the outside of your quads or do this standing exercise after a run to ensure you keep your IT band loose.
Move laterally. Counteract all that forward-moving motion you're doing with exercises that get you moving side to side. Exercises like side lunges and side planks help strengthen stabilizing muscles, which are important for ensuring you're running correctly and efficiently. Doing skater's lunges are also beneficial.

Read on for three more important exercises for runners after the break.

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?

Anything Wrong With Working Out First Thing in the Morning?

FitSugar — Sat, 28 Apr 2012 18:50:30 PDT

With work and family responsibilities, and feeling drained in the evening from a long, busy day, often the only time you can squeeze in your workout is to set your alarm for four, five, or six in morning to sweat it out then. Early morning workouts are a great way to start the day and relieve any pre-work stress. Plus getting it done first thing in the morning means you don't have to worry about fitting it in during the rest of your crazy day. With that said, there are some things you need to consider if you choose to exercise in the a.m.

Since you're getting up pretty early, make sure you're not compromising on getting enough shut-eye. Most people need about seven to eight hours every night, so be sure to hit the hay early enough to get your sleep quota. While getting in regular exercise can help you lose or maintain your weight, not getting enough sleep can actually slow down your metabolism and cause your body to store fat, undoing the good you're doing by making time to work out.

Also, because you've been without food for at least eight hours, you'll need to eat a little something to give your body enough fuel to work out. Exercising on an empty stomach causes your body to hold on to fat and target your lean muscles for fuel instead, breaking down the muscles you're working so hard to build. Your lean muscles also help to boost your metabolism, so you definitely don't want to lose them. Eat a little something that includes easily digestible carbs and protein. If you're not sure what's appropriate, here are tips on how to choose the right pre-workout snack.

Before hitting your cardio workout at full speed, make sure you warm up for at least five minutes first. It'll make your body and mind more alert, which will help prevent clumsiness that can lead to injury. Stretch and hydrate after your workout, and refuel with a healthy post-workout snack or light breakfast that includes protein and carbs.