FitSugar

Cell Phone Elbow - Seriously?

FitSugar — Fri, 05 Jun 2009 12:00:00 PDT

The injuries known as tennis elbow and golf elbow I have heard of, but cell phone elbow? It sounds like a joke, but it's actually a condition filed under the category of overuse injuries.

This isn't the first time technology has led to health issues. There's carpal tunnel syndrome caused by typing; Nintendinitis, the thumb pain brought on by hours of uninterrupted Nintendo play; Wii-itis, the elbow pain from hours of Wii Tennis; and BlackBerry Thumb caused by extended amounts of texting.

Add to the list of reasons to hang up your cell phone the injury health practitioners refer to as cubital tunnel syndrome. When the ulnar nerve, which runs through elbow joint, is compressed, it loses sufficient blood supply, causing numbness and pain in the ring finger and pinky. Not limited to chronic cell phone users, cell phone elbow can strike anyone who leans on her elbow a lot to type or talk on land lines. Since about half the people on the planet have cell phones, it's recommended to switch often between which hand holds your phone, and using one of those hands-free Bluetooth headsets can prevent your elbow form bending in the first place. Do any of you think you have cell phone elbow?

Source

Renée Zellweger on Her Running Addiction

FitSugar — Mon, 02 Feb 2009 03:30:00 PST

I don't know if you were able to catch Renée Zellweger on The Late Show last week, but Dave's first comment was about how fit she looks and his follow up question was how does she do it? The answer was running, of course!

Renee runs three miles on the treadmill almost everyday and to keep herself entertained while logging the miles she watches TV, mostly CNN. However, she does admit that she has a tendency to over do it and is running even though her physician "forbid" her to. Renée has fluid on her hip joint from inflammation, but somehow, with the help of copious amounts of Advil, she manages to walk in her beautifully high Louboutin pumps as well as run. She can't give up running, claiming it's her therapy. But she might be needing some physical therapy soon because unfortunately, Renée is no stranger to injury; she suffered from plantar fasciitis, a painful foot injury, for two years.

To see how she feels about spinning, just

.
Renée does not like Spinning, the "woo" factor of group classes turns her off. We know that she seems a bit worried about turning 40, but FitSugar reader laellavita works out at the same gym as Renée and says that the movie star works hard and "seriously sprints on the treadmill." Along with her daily dose of cardio, she works with weights too.

While I understand needing to run, I hope she monitors her hip inflammation because over use injuries can seriously interfere with ~~therapy~~ running.

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Cross-Training Injury Prevention

FitSugar — Fri, 27 Jun 2008 03:00:00 PDT

Active people and athletes are all about cross-training because the variety helps burn extra calories, it keeps workouts from getting boring, and it helps to strengthen your entire body. More important, it's recommended to help prevent injuries caused by repetitive movements or over-use of muscles. Ironically though, injuries can happen when switching up your routine, either because you're new to the activity, you're not paying attention, or because your competitive edge kicks in and you push yourself too hard. So keep these in mind:

You don't have to work hard all the time. When cross-training, make sure you balance hard workouts with more relaxing, low-impact ones. It'll save you energy and give your body a chance to rest.
Don't push yourself beyond your limit. You might be able to run a mile in less than six minutes, but flexibility, is just not your thing. If you experiment with yoga and the class is all about intense hamstring stretches, don't force your body to do what it's not trained to do. You could end up tearing a muscle that prevents you from exercising at all.

To hear the other tips

Choose complimentary cross-training activities to stretch the muscles you strengthen and to tone the muscles your normal workouts tend to ignore. If you're an avid cyclist, cross-training by using the stepper machine will still be working your quads and not much else. So explore different types of activities that target all the parts of your body.
Be aware of the weakness you have. If you're a runner, then your legs may be strong, but your upper body may be lacking. So approach activities that work these weaker muscle groups with ease.

Source

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!

Source

5 Ways to Prevent a Running Overuse Injury

FitSugar — Wed, 25 Jul 2007 04:00:00 PDT

For many of us, running is our exercise method of choice, especially during the summer months. Whether you are just running to exercise or if you're running to train for an event, be sure to practice caution in order to prevent overuse injuries to your bones and joints.

Here are five suggestions from The American Academy of Family Physicians on how to prevent an overuse injury while running:

Never increase your running distance more than 10 percent per week.
Run on flat, even ground with some give to it. Asphalt is much more forgiving than concrete.
If you feel pain, stop running and ice the area. Don't resume running until the pain has subsided.
When you run particularly hard or a long distance, follow up with a lighter day of running.
Replace running shoes often -- every 500 miles -- for maximum shock absorption. Not sure if your shoes are warn out? Try the Twist Test.

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.

One Leg Is Less Flexible, Is This Normal?

Jenny Sugar — Sat, 14 Apr 2012 19:34:36 PDT

Is one of your legs always stiffer and won't stretch or move as far as the other one? You're not alone. Flexibility and range of motion differences between the sides of our bodies is very common. The problem is, this can set you up for an injury.

In general, we all have a dominant leg just as most folks have a dominant hand. If you notice one leg is more flexible than the other, it means you're overusing it, putting extra stress on that leg's muscles, joints, and the soft tissues surrounding them. This leads to tight muscles and a postural imbalance that can cause pain or a repetitive stress injury, aka an overuse injury.

Being aware of the discrepancy is the best way to start. Practicing yoga and Pilates are great tools, as they will encourage you focus on strengthening and stretching each side of your body. None of us are symmetrical, but these two forms of exercise help correct faulty alignment and posture. If you can spring for it, see a yoga or Pilates instructor for a few private sessions. A good instructor will help you understand where you're tight and where you're weak, and suggest moves to target those areas.

In the gym, one-legged strengthening exercises can help your weaker leg catch up with the one that's stronger. Try One-Legged Balancing Windmill to even out your legs, and if one of your arms is stronger, try these variations of Side Plank. Rolling out tight muscles with a foam roller might also help. And don't forget about your core. Do exercises that target the sides of your torso, like the basic Bicycle Crunch, to ensure your abdominal muscles are as balanced as possible.

Listen to Your Running

Susi May — Mon, 14 Mar 2011 14:30:50 PDT

Now that the weather is taking a slow turn toward lovely, I am all about running outside. But before you leave the treadmill behind for good this Spring, I suggest you listen to your running. Ditching the headphones for your indoor workout and using your ears to learn about your running gait could save you from developing overuse injuries. On your self-diagnostic run, you want to listen for two things: an uneven gait and heavy impact. It's much easier to hear these things on a treadmill (think of the machine as your running laboratory) than outdoors, and it's safer, too.

The sounds of your footfalls on the treadmill belt can indicate if you have an asymmetrical running pattern and are landing harder on one foot. While none of us are perfectly even, a marked difference can lead to injuries from your low back to your feet. Pay attention to the sounds of each foot striking the belt, and if you hear (and feel) one side coming down louder, then chances are high you're working one leg significantly more than the other. Altering your running gait is difficult and can lead to other injuries, so instead of tweaking your feet, I suggest your play with your pelvis. Focus on your core moving evenly through space as you run. If you imagine your pelvis being pushed from behind to propel you forward your legs will follow and hopefully they will follow more evenly.

Aside from listening to the rhythm of your feet, check the volume of your foot strikes - the lighter the better. If you're pounding into the belt, the solution to your problem is once again your core. Support your torso, lifting through your low abs, and see if you can run with stealth. Work these five core exercises into your strength-training regimen; they are great for runners and will help you decrease both the volume and impact of your foot strike.

So experiment with running sans music next time you're on the 'mill and let us know how it goes.

Attention, Brides: If You're Wearing Heels on Your Big Day, Read These Tips

Leta Shy — Wed, 25 Apr 2012 02:28:57 PDT

For many brides, the perfect wedding-day outfit includes a jaw-dropping white gown and a princess-worthy pair of heels. But if you're donning a pair of pumps for your big day, make sure you read these tips to keep your feet happy and healthy.

Stretches and exercises are important: Wearing heels too often can lead to different ailments, like bad posture, bunions, and tendinitis (not to mention the injuries that can happen if your heels cause you to fall), so help combat these problems and embarrassing tumbles down the aisle by regularly doing exercises and stretches that strengthen your ankles, calves, and feet. Here are four types of exercises high-heel wearers should be adding to their routine.

Switch to flats: A recent study found that women who wore high heels for 40 hours a week had permanent changes in their Achilles tendon and calf muscles, leading to muscle fatigue and increased risk of injury. The best solution? Wear flats only or alternate between heels and flats - especially leading up to your big day - so your muscles aren't overused, and your high-heel habit doesn't lead to a painful injury right before your wedding. Stashing a few pairs of flats for you and your bridesmaids to wear later at the reception can be a lifesaver after a full day wearing heels.

Practice postparty relief: The vows have been said, the cake's been cut, and you and your guests have danced the night away. Soothe achy feet the day after your wedding with - you guessed it - even more stretches (not to mention a cooling trick for sore soles). Get our tricks for relieving achy feet after a long night here.

Don't Skimp on the Cost of These Basics

Leta Shy — Mon, 23 Apr 2012 03:06:20 PDT

When it comes to your exercise clothes, there are ways to splurge and ways to save. But even if you don't have unlimited funds to spend on an outfit you just use to sweat in, spend wisely and strategically by at least investing extra money in these three pieces.

Your sports bra: Besides the discomfort of having a bra that doesn't fit or support you, regularly exercising in the wrong sports bra can lead to breast damage (they're moving in a figure-eight pattern, after all!), so make sure your bra is getting the job done by finding a brand and style that gives you ample coverage and support, especially during high-impact exercises. Here's how to pick the right sports bra for you, whether you're small-chested or well-endowed.

Your shoes: Your feet are doing a lot of work while you exercise, especially if you run, so make sure you are getting the right pair to support your arches and ankles and giving your toes enough room to move. It's not just about investing in an expensive pair, however: you should buy your shoes based on your exercise - whether it's hiking, running, or a cardio class. For example, while you can run in any kind of shoe, buying a pair that's not made for running can lead to overuse injuries. To start, we've got a video on how to pick the right running shoe for you.

Your pants: It's not that less-expensive pairs of exercise pants are bad - they're cheap and usually fit well, and you can collect a bunch to keep them in rotation. It's just that cheaper pants tend to lose shape, pill, and fade much faster than a better-constructed, more expensive pair. Plus, quality exercise pants tend to have little details, like strategically placed venting or tiny pockets to hold your house keys, which can help your performance while you work out.

Where do you skimp or splurge when it comes to your exercise clothes?