FitSugar

Knee Health & Running: Roll Out Those IT Bands

FitSugar — Tue, 17 Apr 2007 15:45:00 PDT

Running is one of my favorite ways to get my heart rate up, but let's face it - running can be hard on the knees. A very common injury for runners is the Iliotibial Band (ITB) Syndrome (for more on the ITB see The Skinny on: The ITB) - the ITB is a band of fascia that runs down the outside of the thigh. If you are experiencing pain on the outside of your knee or knees when running, it might just be this syndrome, which occurs when the ITB is too tight and disrupts proper knee function.

Here are the main symptoms to look out for:

Pain on the outside of knee that increases when running, especially running down hill, and the pain disappears soon after you stop running.
Tenderness when you touch the outside of the knee, with signs of inflammation.
As the syndrome progresses there may be a sharp stinging pain, or burning on the outside of the knee.

The best way to deal with the ITB syndrome is to prevent it before it starts. I find that releasing the ITB with a foam roller is the best and most direct approach. It can be a little uncomfortable (that is an understatement) at first, but if it is super painful you really need to roll it.

To learn how to roll out your ITB

read more
Folks with excessive pronation are prone to ITB syndrome, so if you pronate and run look into getting a pair of orthotics (podiatrist made insoles) or supportive running shoes like Axiom 2 by Brooks designed to decrease pronation. When I talk to folks that have been running for years, they tend to give me unsolicited advice and a lot of them tell me to take care of my knees. So roll those ITBs out, even if you don't have knee pain since prevention is often the key to staying injury free.

Spring Running Tip: Prevent Knee Pain

FitSugar — Fri, 13 Apr 2007 03:00:00 PDT

Whether you are hitting the treadmill or the trails outside, knee pain or injury is always on a runner's mind. Here are some preventative tips:

Warm up!! Stretch and do some warm-up exercises like Sun Salutations before you run. If you run in the early morning, take a hot shower first to help warm up your muscles.
If you run outside opt for a dirt path. The softer terrain is easier on your joints.
Avoid running downhill if you can, since running down an incline can really do damage to your knees and shins. If you do indeed find yourself running up a hill (which is great), run down the other side in a switch back, zig-zag pattern. Going diagonally decreases the stress to the knee joint.
Make sure your sneakers are appropriate for your foot type. If you have high arches or are flat-footed, you'll need more support.
Make sure your sneaks are not too old or worn out. If you can't remember when you bought your last pair of kicks, chances are, it's time for some new ones. You can also do the twist test.

Want to see what else? Then

If your knees are hurting you right now, you may have some microscopic tears in your muscles or tendons. Take a little break from running. To keep up your cardio routine, swim, walk, or hop on an elliptical trainer.
Stretch out your hamstrings, quads and calves before running hard (jog for about 5 minutes and then stretch) and after running. If these muscles are tight, they'll put pressure on your knee.
When you're not running, trade your high heels in for some supportive flats.

Strike a Yoga Pose: Warrior 1

FitSugar — Mon, 09 Apr 2007 08:45:00 PDT

The last pose we need to learn for Sun Salutation B is Warrior 1. It is a powerful and grounding pose that strengthens your quads, calves, booty, and the muscles in your feet. Working these muscles together helps to build knee joint stability.

Depending on how you do this pose, if you actively arch your back, this pose increases flexibility in your lower and upper back. If you work on keeping your spine straight, this pose will strengthen the muscles in your belly and your back. Both ways will strengthen your shoulders and the muscles in your neck.

You can get into Warrior 1 from Downward Facing Dog.
Step your right foot forward between your hands, turn your left heel in, press into your feet, and lift your torso up.
You want your right foot to be slightly to the right (not directly in front of) your left heel, so that your hips can be parallel with the front of your mat. You can place your hands on your hips, and gently direct your right hip back and your left hip forward - this is called squaring your hips. Once your hips are square, lift your arms up, and press your palms together. Draw your shoulder blades down towards your hips and gaze up towards your hands. Stay here for 5 breaths. You can come back to Downward Facing Dog and then step your left foot forward to do Warrior 1 on the other side.

YOGA CHALLENGE: Standing Half Bound Lotus

FitSugar — Thu, 15 Mar 2007 04:00:00 PDT

Hey folks. Ready for the new yoga challenge? It's called Standing Half-Bound Lotus. You can practice with Tree pose first, and then you can work on this pose. It really opens up your hips, one at a time, while challenging your balance. When you reach your arm behind you, you'll also feel a stretch in the chest and front of the shoulders.

Don't forget to get those cameras ready. Go to the YOGA CHALLENGE group. On the left-hand side, click on "Create & Share!" Then click on "Blog." Add a title, some keywords, and then under "Body" click on "Add Image" to upload your picture. Add some words if you'd like and then click "Submit." How easy is that? Getting into the pose in the first place will be the tough part. Can't wait to see your photos!

Begin in Mountain pose. Shift weight into your left foot, grounding firmly, and then bend your right knee. Grab onto your right foot with both hands, and gently pull it up in front of your left hip. If this feels okay, let your right knee drop down. Hold onto your right foot with your left hand and then reach your right arm around your lower back.
You can grab onto the front of your elbow and stay here, or work on grabbing onto your toes with your right hand. Stay here or keep reading to see the real challenge.

Want to see what else you can do? Then

Carefully fold forward, reaching your left hand down towards the ground. If it's too much strain on your left hamstring, you can bend your left knee slightly. Tuck your chin in towards your chest, and just breathe. How's that for opening your right hip and left hamstring?

Don't forget to switch sides and definitely don't forget to send your photos in. You can check out all the yoga challenge photos under "Latest Photos" in the It's a STRETCH group.

Strike a Yoga Pose: Pigeon

FitSugar — Tue, 30 Jan 2007 09:34:09 PST

Everyone can benefit from opening their hips - whether you are a runner, biker, a mom-to-be, or someone who sits at their desk all day - stretching out your hips can help prevent lower back pain, or knee or hamstring injuries.

Our hips tend to be really tight because our everyday activities require hip strength, but not hip flexibility. Not only does it feel good physically to stretch them out, but it is said that people hold a lot of stress and tension in their hips, so it is emotionally opening as well.

There are tons of great poses and exercises that open your hips and hip flexors (the front of your legs, just below your hip bones). Wide Squat, Dancer, Camel, Airplane (when you're on the top), and Wide-Legged Split are just a few.

But Pigeon pose is my absolute favorite. You can stay in it for a while, and as your hips begin to open, you can adjust the level of intensity to open them even further - it's relaxing yet effective.

Want to know how to get into it? Then

From Downward Facing Dog, step both feet together and bring your right knee forward between your hands so your outer right leg is resting on the mat.
If your hips are more open, inch your right foot away from you. Make sure your left hip is always pointing down toward the mat. If it begins open up toward the ceiling, draw your right foot back in toward your body.
Stay here with your hands resting on your right leg or walk your hands out in front of you, allowing your torso to rest over your right knee.
Hold here, breathing into any areas of tightness and tension for at least five breaths.
Then place your hands on the mat in front of you, tuck your left toes and step your right foot back. Take a vinyasa, then step your left foot forward and repeat Pigeon on the left side.

Fit's Tips: I like to get into this pose and work each side separately for about five minutes each. Obviously adjust the time if it becomes too intense for you, but the longer you hang out in this pose, the more time you'll allow for your body to settle in and really open up. After doing both sides, you'll be walking differently. Try it and see what I mean.

You Can Turn Work Stress Into a Good Thing

Emily Co — Wed, 15 Feb 2012 03:05:42 PST

We're all about having a healthy work-life balance, but it's inevitable to have ups and downs. If you're struggling to cope with workplace stress, you might be cheered by this Harvard Business Review article, which says you can make your stress work to your advantage. Shawn Achor, HBR writer, says:

"Stress can cause the human brain to use more of its capabilities, improve memory and intelligence, increase productivity, and even speed recovery from things like knee surgery. Research indicates that stress, even at high levels, creates greater mental toughness, deeper relationships, heightened awareness, new perspectives, a sense of mastery, a greater appreciation for life, a heightened sense of meaning, and strengthened priorities."

We hear all about the negatives of stress but rarely hear about some of the better effects. Not to mention, it's easy to tap into the benefits of stress - you just need to view it as enhancing rather than debilitating.

The results of this research don't mean that we should all strive for more stress at work. Instead, we should try to channel that energy into something that will have a more productive outcome. For example, if work issues are weighing you down, clean your house as a way of harnessing the energy of your frustrations and putting it to good use. Other great outlets include exercising and organizing your clutter.

Minka Kelly Shares Her Heart-Healthy Fitness and Diet Tips

Fitness Magazine — Tue, 14 Feb 2012 04:02:38 PST

We are excited to share one of our fave stories from Fitness Magazine here on FitSugar!

Esquire magazine once named actress Minka Kelly the “sexiest woman alive," so walking in the Heart Truth’s Red Dress Fashion Show to raise awareness for women’s heart health should be a breeze, right? Not quite. “I’ve been nervous all week!” Kelly said when we got the chance to chat with her on her new ambassador title with Diet Coke. We caught up with the brunette bombshell hours before showtime to get the scoop on how she lives a heart-healthy lifestyle, the exercises she swears by, and more.

Tell us about your partnership with Diet Coke and Heart’s Truth Red Dress Fashion Show. What made you decide to get involved?

Before I started working with Diet Coke as an ambassador, I wasn’t even aware that heart disease is the number-one killer for women. I figured this would be a chance for me to use my voice and let other women know how important it is to eat right and exercise to keep your heart in good health.

How do you manage to stay in shape, especially with such a busy schedule?

I try to do yoga every morning at 7 a.m.; it’s good to get your workout out of the way early. I also work out with my trainer Gunnar Peterson two days a week on top of that. I owe him a lot of credit for the shape I’m in because I love to eat! I have to work out extra hard to balance my love for food out.

Keep reading to learn how Minka Kelly is trying defying gravity.

Rachel Roy Tells Us How to Mix Prints and Colors

Allison McNamara — Mon, 13 Feb 2012 17:27:19 PST

Rachel Roy knows how to make clothes that are both fashion forward and wearable. From knee-grazing leather skirts to intricate tweed dresses and luxe fur in vibrant shades, there is something for everyone in the Rachel Roy Fall collection. Rachel told us the secret to mixing prints like a pro, and she also revealed a surprising hidden talent! Watch today's Fab Flash to see more. On Allison McNamara: H&M blouse, Urban Outfitters jacket.

Carolina Herrera Fall 2012

Chi Diem Chau — Mon, 13 Feb 2012 15:08:19 PST

Carolina Herrera delivered her quintessential elegance in brilliant red gowns, shimmering red-carpet-worthy dresses, and refined separates for her Fall collection. Pleasing both the celebrity clientele and polished working women, Herrera displayed her magnitude for the classics and modernity in one graceful swoop. Classic ballgowns were sharpened with angles and diaphanous silk dresses were swept with artistic brush-stroke prints, most of which were cinched in with Japanese obi-inspired belts. Meanwhile, for the working class, Herrera paired knee-length wool skirts with an array of sparkly, fur, and feathered sweaters, cropped jackets, and wrap coats doused in one of our favorite color combos: navy and black. More details from the collection below.

Trends: Black and navy color combos, full skirts.
Colors: Black, navy, red, gray, purple, mauve.
Key Piece: We can't wait to see one of the architectural ballgowns on the Oscars red carpet.
Accessories: Wrap obi belts, wedge pumps, long leather gloves.
Who Would Wear It: Michelle Obama would look amazing in the skirt suits, and we'd like to see front-row attendee Renée Zellweger in one of Carolina's magical ballgowns.

Tommy Hilfiger Fall 2012

FabSugar — Sun, 12 Feb 2012 21:39:25 PST

Tommy Hilfiger set the mood for his collection this evening at the Park Avenue Armory creating an Autumnal park paradise complete with wooden benches, pretty Fall trees, The Beatles playing in the backdrop, and even gravel to sink our booties into. As expected, the designer showcased his classic American style, but this time, interjected a completely modern spin to his mix via silk cable-knit printed dresses, luxe leather riding pants, and plenty of Glen plaid suits to go around. The classic pea coat was treated with a brilliant patent finish and trench coats received a smart colorblock detail on the sleeves. There were also plenty of quilted pieces, suede shirtdresses, A-line skirts, and tailored hunting jackets emoted a regal equestrian feel. Hilfiger exemplified the perfect mix of old and new - and we're loving every bit of it.

Trends: Plaid, patent leather, wrap skirts, military, quilting.
Colors: Olive green, brown, burgundy, black, purple, mustard yellow.
Key Piece: We loved Hilfiger's silk cable-knit printed dresses.
Accessories: Knee-high boots, quilted messenger bags, pony hair bags, equestrian riding hats.
Who Would Wear It: Girls who crave classic style with a twist like front row attendee Charlize Theron. We can also see Reese Witherspoon and Cate Blanchett in some of these pieces.