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A Pain in the Toe: Ingrown Toenails

FitSugar — Tue, 28 Oct 2008 13:00:00 -0700

In my experience, not being able to run because of an ingrown toenail is so uncool. There is absolutely zero glamour to it, not that any injury is glamorous, and ingrown toenails can be easily avoided. If you have never experienced this annoying problem let me explain — an ingrown toenail occurs when the corners of one of your toenails grows into the soft skin of your toe. This unorthodox nail growth pattern, usually on the big toe, causes the skin to become red, swollen, and can cause an infection. Aside from just plain hurting, if left untreated, an ingrown toenail can infect the underlying bone and lead to a serious bone infection. Yikes!

To find out how to prevent an ingrown toenail

Fit Tip: Got Knee Pain? Run Downhill Backwards

FitSugar — Tue, 21 Oct 2008 11:00:00 -0700

If you love to run but hate running downhill because of knee pain, give this technique a try. Run downhill backwards to take pressure off your knees. Step slowly and with control to avoid smacking your feet down, which will prevent your joints from jarring. Not only will it relieve discomfort in your knees, but working your muscles differently will make your legs stronger and also help prevent overuse injuries in other areas of your body. Just be sure to alternate looking over both shoulders so you don't strain your neck.

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Treadmill + No Incline = Shin Splints

FitSugar — Fri, 17 Oct 2008 08:00:00 -0700

When running on a treadmill, I believe you should keep the incline set to at least one percent. The added incline helps make up for the lack of environmental resistance indoors, such as wind, making your workout a little tougher. Another reason to set your treadmill incline to at least one percent is to avoid every runner's nemesis, shin splints. Running downhill can create shin splints due to the extra stress placed on the shin bone. A zero incline on a treadmill can mimic a slight downgrade; a negative incline, if you will. To avoid this problem, run with at least some incline when on a treadmill.

Fit's Tip: If you have recently increased your mileage on a treadmill, say because of the shortened days due to the seasons changing, be careful. A treadmill surface is constantly the same whereas roads and trails vary, even when they are flat. On a treadmill every stride is the same, which can lead to overuse/repetitive injuries like shin splints.

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Injury Prevention: Flexible Feet to Avoid Plantar Fasciitis

FitSugar — Thu, 16 Oct 2008 03:30:00 -0700

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

You Asked: Pulled Calf Muscle?

FitSugar — Fri, 10 Oct 2008 05:30:00 -0700

You're asking and I am answering . . .

Dear Fit,
I overdid it running on the treadmill a couple of nights ago. I ran hard and was in a rush so I didn't stretch or cool down. Then I put my heels back on to go to a cocktail party. When I got home, my right calf was aching. It hurts a bit when I walk and feels really tight. I think I pulled it. What can I do to help it heal quickly? Do I ice it? Do I heat it? I haven't worked out in a couple of days and I miss the exercise.
Thanks,
— Kink in My Calf

Ouch! I hate exercise injuries and feel your pain, though I usually injure my hamstrings. I think it is good that you're staying off your calf. To see how I think you should treat this injury, just

4 Exercises for a Healthy and Strong Back

FitSugar — Tue, 30 Sep 2008 05:30:00 -0700

More than 5.7 million people suffer from back or spinal problems, making back pain the second most common reported health condition in the US. The American Council on Exercise (ACE), America's nonprofit fitness advocate, suggests performing these four exercises involving muscle endurance and stability to protect against and prevent future back troubles.
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What's the Deal With: Ice Baths and Injuries

FitSugar — Fri, 26 Sep 2008 14:30:00 -0700

It's a known fact that immediately after an injury, whether it be from hammering your thumb instead of a nail, or heading the soccer ball with your nose, ice is the answer. An ice pack or frozen bag or peas applied to the area helps reduce pain and swelling, but have you ever heard of an ice bath? Sounds chillingly unbearable if you ask me, but if you're into long-distance running or training for a marathon, it may be just the thing you need to prevent injury that could result in time off.

According to Runner's World, ice baths are a method of cryotherapy or "cold therapy." After long runs, a soak in ice water constricts blood cells and decreases metabolic activity, which reduces swelling and prevents the breakdown of tissues. After you come out of the freezing water, the tissues begin to warm up and your blood flows faster. This helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body. So not only does a soak in an ice bath help prevent inflammation, but it also flushes harmful metabolic debris out of the muscles.

Many athletes swear by these post-workout ice baths. Dotting your body with ice packs is an option, but full-on immersion in ice water is much more effective. You only need to be in the chilliness for 10 to 20 minutes to prevent injury. I was wondering if any of you have ever used ice baths. If not, would you ever consider it, or does it seem too intolerable to bear?

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Running Tip: Take a Hot Shower Before a Run

FitSugar — Mon, 22 Sep 2008 13:00:00 -0700

Autumn starts today, and you may notice that your early-morning runs are cooling off. Moving tight muscles in frigid temps is a great way to pull a muscle, so here's a little tip I picked up from my running buddies. Before a long run in the cold, warm up your muscles with a hot shower. I know it may seem a little weird to take a shower before you get all sweaty, but it really works. You can do some gentle stretches in the shower while the hot stream massages your neck, shoulders, lower back, and legs. It doesn't have to be long, just five minutes or so, then you can dry yourself off, put on your gear, and head out the door feeling warm and refreshed.

Fit's Tip: If it's really chilly outside, don't wet your hair before your workout since that'll make you cold.

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Avoid Shin Splints with Heels Walks

FitSugar — Mon, 23 Jun 2008 09:18:54 -0700

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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Summer Fit Tip: Stay Injury Free This Summer

FitSugar — Tue, 17 Jun 2008 03:00:00 -0700

From volleyball to water skiing to mountain biking, outdoor Summer activities are fun, but can cause major injury.

To avoid this there are three main precautions you can take to prevent injuries from our favorite outdoor recreational activities. They are:

"There are three Ps of prevention," Arlene I. Greenspan, a senior scientist at the CDC's National Center for Injury Prevention and Control, said. "These are preparation, planning and problem anticipation. If you follow some simple guidelines, you will decrease your risk for injury, and if an injury occurs, you will be better able to take care of it."

First, know your skill level and your limits, Greenspan said. Also, you need to have the right equipment, and you need to make sure that all the equipment is in good working order, she said. You also need to maintain a level of fitness.

"You want to plan what you are going to do. So, you want to make sure that other people know where you're going," Greenspan said. "In addition, you want to anticipate problems that could happen. You may want to bring a first-aid kit. You may want to bring a two-way radio."

This doesn't mean you can't have fun, just that it pays to be cautious. So if you've never stepped foot on a wake board, don't be trying to jump the wake your first time up.

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Injury Prevention: Strong Hips = Strong Knees

FitSugar — Fri, 09 May 2008 05:30:00 -0700

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

Avoid Runner's Knee

FitSugar — Fri, 02 May 2008 05:30:00 -0700

If you are new to running you definitely want to be wary of developing runner's knee, an overuse injury that is twice as likely to occur in women than men. Known in the medical world as patellofemoral pain syndrome (PPFS), runner's knee causes pain in and around the knee cap (or patella). The pain is caused by tracking issues with the knee cap that irritate the bony groove the knee cap actually sits in. While there can be many reasons for this annoying and common problem that most often strikes newbies, it is most often caused by tight hamstrings and calves (the muscles in the back of the leg) coupled with weak quads (the muscle at the front of the thigh).

You don't need to avoid running to prevent runner's knee, but you should try to run on accommodating surfaces like dirt paths and asphalt, not concrete. Uneven terrain and hills can aggravate knee tracking problems, so be wary of hills if you are experiencing tenderness around your knee caps. Be proactive and strengthen your quads. And to see how, just

Stop Shin Splints in Their Tracks

FitSugar — Mon, 17 Mar 2008 02:30:00 -0700

If you run, chances are you have suffered through shin splints and it is no fun. There’s the physical pain to contend with as well as the pain of having to take time off when you are on a roll. To prevent as well as treat shin splints you need to do two things – stretch and strengthen the area. Here’s what you do.

Stretch: Keep your calves, feet and ankles flexible. Stretch them daily, even if you don't run that day.
Strengthen: To strengthen your shin muscles, lean your back against a wall with your feet flat on the floor, 8 to 10 inches from the wall and lift toes up towards shins and slowly lower down. This works the shins and calves. RunnerGirl.com cautions that you never do this strengthening exercise before you walk or run. The best time to do it: after your workout or just before bed.

Fit's Tip: If you are training for a long race and starting to increase your mileage, do this exercise. Most injuries occur when the weekly mileage starts to increase. Take care of your shins and they will take care of you.

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Tips to Prevent Runner's Knee

FitSugar — Wed, 27 Feb 2008 12:30:00 -0800

Runner's knee — pain around the kneecap, especially when walking down stairs — is no fun at all and can really put a damper on your exercise routine. There are several things you can do to help prevent runner's knee from happening, such as:

Take time to get your body in good condition before performing activities that stress the knees.
Try to lose weight. Being overweight puts additional stress on the knees.
Always warm up and stretch your legs before you exercise. Remember to stretch after your workout, as well.
Increase activity gradually. Trying to do too much before your body is conditioned for it can cause injury.
Wear supportive running shoes that absorb shock well. Try to run on somewhat softer surfaces. Check out On the Surface of Things: Where to Run.
Practice good form when running, leaning slightly forward and keeping your knees bent.

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Another Reason to Lift Weights: Reduce Neck Pain

FitSugar — Mon, 25 Feb 2008 08:45:00 -0800

It is no joke that sitting at a computer all day can be a pain in the neck. Any monotonous and repetitive action can contribute to neck and shoulder tension. Good news though if you have neck pain, the remedy might be as easy as lifting some weights.

Chronically tight upper traps (officially known as the trapezium), the muscle that runs across the top of the shoulder and up into the neck, often translates directly into serious neck pain. A new study found that lifting weights helped relieve neck pain caused by having tight upper traps. The amount of relief was found to be 70 percent improvement. Targeted weight lifting provided more relief than general aerobic exercise. Muscles benefit from strength training since the activity boosts the metabolism of protein in muscle, which is believed to help repair painful muscle tissue. Plus, the stronger the muscle the more workload it can bear, and this might help prevent further problems.

Neck pain can arise from many problems, but if you are experiencing tightness and tenderness across the upper back and shoulders, these are clues that the pain stems from the upper trap.

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Run For Your Life: Joint Pain and Running

FitSugar — Fri, 01 Feb 2008 08:30:00 -0800

Do you love to run, but worry about the future of your knees? You are not alone. If you take care of your body, it should take care of you and keep you running for life. Here are a few suggestions on how to make sure you are keeping your knees in top condition for life.

Don't run through joint pain. Listen to what your ankles, knees and hips are telling you! Deal with injuries quickly to prevent long term damage. Make sure to allow any injury to thoroughly heal before upping your running regimen.
Stick to soft surfaces whenever possible. Choose asphalt over concrete and grass over asphalt.
Wear supportive running shoes. Check out this list of running shoes ranked by podiatrists. It should steer you toward a shoe made for your foot and gait.
Replace your running shoes when they wear out. It is recommended that you replace your sneakers every 300 to 350 miles. Give those shoes the twist test to see if they are still supporting your feet.
If you are training for a long race, respect your rest days. Give your muscles and joints time to repair themselves from the wear and tear of your training.
Keep the muscular strength of your legs balanced and keep your hamstrings, quads and calves flexible. Tight leg muscles can put unnecessary pressure on your knees and create misalignment issues.

I sure do hope these tips keep you running for life!

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Why Is Flexibility Training Important?

FitSugar — Mon, 05 Mar 2007 14:15:00 -0800

You all know how much I love yoga and Pilates, and one of the reasons is the flexibility training. It is built right into many of the poses, moves and exercises. Ahhhh...stretching is so good for the muscles and the joints.

If you are not stretching daily (the doctors of my new "bible" You on a Diet recommend 5 minutes a day. Just 5 minutes a day...that is the length of two commercial breaks), here are a few reasons why you should.

If you do any strength or resistance training you are building new muscle. You want the new muscle to be long and lengthened and not tight. If it is tight it can interfere with the range of motion (ROM) of the joint. So stretch after you train.
Maintaining and gaining flexibility decreases risk of injury from sports or basic activities in life (reaching into the back seat to get your fashionable, yet over sized purse).
As we age our tendons and ligaments lose their elasticity, so it is important to stretch to maintain the ROM of your joints. Plus stretching helps bring nutrients to the joints.
Stretching can improve your coordination. This is beneficial to sports but can help you out walking on rough terrain - a trail or a city street littered with potholes.

Just remember - Don't bounce when you stretch. Hold the stretch for at least 30 seconds and it is best to do deep stretching after you are warmed up a bit. If you vacuum vigorously, why not stretch your hamstrings afterward. Here are 5 different way to stretch the backs of your thigh. The photo above is a classic stretch for the quads, and it is great to do after running, walking or swimming.

That Aunt Flo Ruins Everything

FitSugar — Fri, 08 Dec 2006 03:00:00 -0800

Ever blown out your knee while boarding (or skiing) on the snowy slopes? Turns out that your menstrual cycle may be as much to blame as your skills.

According to studies done by researchers at the University of Vermont, women are more likely to injure their knee's anterior cruciate ligament (ACL) during their preovulatory phase of their cycle, which is the first half of the menstrual cycle that begins on the first day of menstruation and continues for about two weeks.

So you may want to plan any ski trips accordingly.

The Skinny On: Stretching

FitSugar — Tue, 07 Nov 2006 13:35:00 -0800

You push yourself to your limits when doing cardio, but do you stretch yourself to the limit afterward? Many trainers agree that people neglect regular stretching as part of their fitness plan and they're sorely (pun intended) missing its benefits.

I am here to tell you that a little stretching goes a long way. Stretching regularly helps prevent injury by increasing the range of motion of the joints and thereby improves performance. A muscle that can work through its full range of motion is a stronger muscle.

It also counteracts the tightness that happens just from your basic daily activities - like wearing high heels (these make your calves tight). Stretching keeps you limber, lithe and agile. Who wouldn't want that?

So now that you know more about the benefits of stretching, you're going to need to know how to do it. To learn a few tips on stretching,