If you exercise regularly, you need to fuel your body properly in order to rebuild your muscles and get ready for another day’s workout. After exercise you should consume foods with protein and carbohydrates as your post-workout meal. It’s a good idea to eat a recovery meal 30 to 45 minutes after exercising. Some experts believe that waiting too long after a workout to refuel can cause muscles to weaken and atrophy. Sports drinks and protein bars are an easy and convenient way to get your muscles on the road to recovery. Great recovery meals can also consist of fresh food options that are easy to prepare. Try fresh fruit like bananas, apples, oranges and berries. Also, foods like egg whites, whole wheat toast, peanut butter, honey, salmon and pasta, just to name a few, will help jump start your recovery. And don’t forget to rehydrate by drinking enough water. These simple food choices and proper hydration after exercise can help you recover from your workout and get you ready to do perform better the following day.
Losing weight can be simple if you know what to do. It takes commitment and time, but it isn’t rocket science. With a few good guidelines and tips, simple changes in lifestyle and habits can lead to weight loss. Read on to find out how simple these changes can be.
If you are trying to lose weight, be sure to check your weight regularly. This can help show you if your steps to your weight loss goals are working. Since you are weighing yourself often, don’t be discouraged if you don’t lose weight after one day. If you prefer to see your results in the form of numbers, try weighing yourself once a week instead of every day.
In order to lose weight, try to eat less fried foods. The oil necessary to make fried foods is difficult for the body to process properly and it will, inevitably, make your heart and other organs less efficient. Try to mix up eating fried foods with eating steamed or baked foods.
Be sure to track your progress in as many ways as possible. This includes clothing sizes, fitness training progression, actual pounds, inches and overall energy. By tracking all of these ways, it will help you to stay motivated as you will be more likely to see progress in at least one of the categories.
Separate your prepacked snacks into baggies that contain the appropriate serving size. This makes the snack easy to grab when you’re on the go in the right amount. Likewise, it makes it less likely that you eat too much right out of the box when you only have a fist-size serving sitting in front of you.
It is important to keep an eye on empty calories such as chips, french fries, and sodas, because many of the foods we eat these days are highly processed and contain relatively few nutrients, so it is important to make every calorie count. Instead of sodas, drink water and have a piece of fruit.
An easy way to boost your motivation when you are losing weight is to work out while watching shows like “The Biggest Loser”, “Celebrity Weight Loss” and other diet and exercise programs. These shows will make you want to work out and be healthier. So get watching and get moving!
Take food with you when you go to the movies, or eat before you go. The cravings you get when smelling the nachos and popcorn around you can be overwhelming, so bring your own healthy snack to fill you up. A high fiber healthy cereal or granola bar can help you feel satisfied and get over the need for fatty popcorn or sugary candy.
Walking is a great low impact exercise that will help speed up weight loss. With walking you can burn up to 500 calories per hour of walking depending on the path you walk and the steps you are taking. Walking will also help you to feel less hungry and keeps the blood flow from your digestive system. Start slow walking 10 to 15 minutes twice a day then increase.
If you find that you have problems walking due to knee, hip, or lower back pain due to poor arch support, you may want to consider Strutz Pro to absorb the shock put on your joints.
As was said before, weight loss can be easy. Knowing what you can do to shed pounds is the simple part. The next step takes commitment. Consider and act on what you have learned from the tips in this article. Stay at it, and you will find that simple things really do help you to shed pounds!
A common problem that affects athletes today in America today are sports injuries. One of the most common is back pain. This article will provide you with some very helpful ideas on how to address the causes and complications of the back pain that is causing so many athletes so much distress and discomfort.
Some athletes take aspirin to combat pain. Aspirin is known to have quick acting effects on pain in the back. You can take them at the first signs of pain but make sure they are used according to package directions and never take more than is recommended. If you have ulcers seek advice from your doctor before taking aspirin.
An effective treatment for back pain, if it is applied quickly after the injury, is ice. Applying ice directly on the affected area will help to relieve stress and pain, and also work to reduce swelling. The key is to get ice on the area as soon as possible in order to see the best results.
Be very, very careful if you are taking pain killers to relieve yourself from sports related injuries. Not only can these ultimately worsen the symptoms when you are no longer taking them, but many people become dependent on the pain killers. Pain meds are drugs, and drugs can birth drug addicts. Approach these meds with caution.
Low-level laser therapy can result in marked improvement in certain types of pain. The therapy goes right to the deepest cellular levels, relieving chronic pain in a way that is quick and effective. Ask your doctor if laser therapy will work for you.
There are many different options to help sports related injuries and help gain back health. However, given the different situations and back problems and how vital the health of your back is to your well-being, a doctor should always be consulted before any other type of particular action is taken.
If you suffer from a sports related back injury, remember to stay aware of your posture when sitting down. This is especially important for those who sit in an office chair all day because slumping over your desk can do a number on your spine. Remember to have the soles of your feet flat on the ground and your back as straight and upright as possible.
Arch support products such as the Strutz Sole Angel Socks, Strutz Pro, Beach Walker, Arch Compression Band and Foot Cream is an excellent drug free alternative to relieve many sports injuries such as back pain, knee pain and pain in the feet.
Some people have tried everything under the sun and seen every type of specialist in an efforts to cure their sports related injuries. It can be a very difficult situation to identify and address, but hopefully you have found some smart advice in this article that you can put to immediate use in getting some instant relief.
As sad as it may be, back pain is a condition that affects people of all ages. The cause of the back pain may vary, but one fact is consistent – the pain is something that has to be dealt with. The only way you will know how to deal with the pain is if you know what you are doing. The following pointers can help you tackle back pain effectively.
A great way you can work to alleviate back pain is to nip it in the bud by learning your body’s early warning signals. If you pay attention to your body, you know when you’re being pushed too hard and need to rest. Especially for people who have suffered back pain before, you can feel when it’s coming on.
Chronic muscle pain, such as back pain, can be caused by a vitamin D deficiency. To get your fair share of this vitamin, eat lots of small-boned fish, fortified milk and cereal. Also, be sure to get frequent exposure to sunlight and don’t forget to use that sunscreen!
Make sure you’re drinking enough water every day. With seventy percent of our bodies being water, it’s important that we keep hydrated. Water can keep your body loose and fluid rather than stiff. Staying hydrated will also keep your intervertebral disks functioning as shock absorbers to take a lot of the pressure off the rest of the body.
To relieve back pain caused from working at the computer, try adjusting your chair. Adjust your chair’s height to the point that the computer screen is below your eye level and you don’t need to reach up to gain access to your keyboard. Then, move your chair closer to the screen, so you aren’t hunching over while working. This will keep your spine straight and help keep you from worse problems later on.
Sometimes it’s hard to find relief from pregnancy-related back pain. Try wearing a maternity belt for some welcome relief. This belt is placed under the belly and attaches behind the back, reducing the forward pull of the growing stomach on back muscles. Many expectant mothers say they can’t live without one!
To prevent hurting your back while working out, always warm up before and cool down after your workout. Many people only schedule enough time to do their actual workout. Nevertheless, asking your back to lift and strain without first stretching it out is a sure way to injure it. A couple of minutes for back stretching exercises are all it takes to transition safely in and out of your workout.
Often times back pain pain can be caused by poor arch support in your feet. Relief for this kind of back pain can be achieved with properly fitted shoes with good arch support, insoles or custom orthotics.
Another option that may help relieve back pain is to try wearing an arch support product such as Strutz Arch Supports. They can work as shock absorbers and alievate stress on your back from walkingon hard surfaces.
Avoiding back pain can be as simple as getting some exercise. Exercise conditions your muscles and joints, resulting in a body that moves better. A body that moves better becomes less prone to injury. Strive for at least twenty minutes of physical activity every day to keep your bones and joints in top notch shape.
In conclusion, back pain is a condition that people both young and old suffer from, for an array of reasons. In order to get rid of these pains, you have to know how. Apply the advice that was provided to you here in a consistent manner. You can live a life free of back pain!
Our feet are probably the most neglected part of our bodies. And in Summer this is especially true. When the weather gets warmer everyone prefers sandals and flip flops over sneakers and dress shoes. Others prefer to go barefoot for as long as they can. Exposing our feet to the elements and variations in humidity and temperature tend to dry out our feet. Also, as we age our skin becomes drier and more vulnerable to cracking in our heels. Some folks are simply predisposed to drier skin on their heels. The cracks formed on dry heels are also called fissures.
If you run or walk long distances the pressure on your feet can cause these cracks to split open and grow deeper. This is very painful and can lead to bleeding and even infection. Cracked heels can put an active person on the sidelines rather very quickly if they are not taken care of properly.
How do we prevent dry, cracked heels?
Well, we need to be nicer to our feet. Feet need to be regularly moisturized and exfoliated to get rid of dead skin and calluses. Creams and rich moisturizers that are used for elbows and legs can work well on heels and foot calluses. But, if your feet are unusually dry or cracked you may want to try a cream specifically formulated for the heels. You can also use a special moisturizing socks that can help moisturize your feet while you sleep. Doctors recommend using a pumice stone to exfoliate dead skin cells and expose smoother softer skin and drinking plenty of fluids to keep your body hydrated and naturally moisturized. Follow these simple tips and you can help yourself avoid dry cracked feet.
Remember: To perform your best keep your feet happy. Be nice to your feet.
By: Dr. Gary La Rocca, D.C.
Old Tappan Chiropractic
Chiropractors seek to restore the body to an optimal state of functionality, and primarily focus on the spine; however the entire skeletal structure must be considered when treating patients. A definite bio-mechanical relationship exists between the spine, pelvis, legs, and feet. The body wants to be “in balance” and the different components of the body are not separable. Postural or bio-mechanical abnormalities in one area of the body can and do affect seemingly unrelated areas, which can cause pain and dysfunction. This type of referred pain can be difficult for both patients and doctors to discern.
Most patients have some type of distortion and may have some degree of internal or external rotation of the feet. The feet are made up of many bones and act as the foundation of the weight bearing human frame. Other parts of the body, whether muscular or osseous, can be affected with painful and chronic conditions when our feet are affected by some type of distortion, such as flat feet, fallen arches, heels spurs, and plantar fasciitis to name a few. The feet have several functions; not only do they support our human frame, but they provide our forward movement and help absorb shock which is generated by walking or running. Anything we can do to help eliminate these distortions and help reduce the shock on the human frame is a “step” in the right direction.
By: Dr. Gary La Rocca, D.C.
Old Tappan Chiropractic
A heel spur is an ossification and calcification of the plantar aponeurosis, which attaches to the bottom of the calcaneous, or heel. Increased stress at this attachment point is the beginning of what could be a long and painful condition. This stress can be caused by excessive running, standing, or walking, especially in those unaccustomed to the activity. The pain from a heel spur usually occurs on the bottom of the heel, but sometimes can radiate to the arch, and front bottom of the foot. Pain is constant when we are standing or walking, or when we are stressing the area, and is relieved with rest, or when we are in a non-weight bearing position.
Clinical symptoms may include…
• Localized pain/tenderness over the bottom of the heel.
• Some swelling might be present.
• Pain increased with passive dorsiflexion, (when you try to touch your toes to your shin.)
Heels spurs can be seen on X-ray, and if you have one, you should have the other foot checked because they seem to run in pairs.
Treating Heel Spurs
• Manipulation of the foot to restore normal biomechanics.
• Ankle and arch stretching and ankle exercises.
• Heels pads, orthotics, insoles, or the Strutz Pro to absorb shock and reduce shock/irritation to heel.
• Anti-inflammatory medications
• Physiotherapy modalities including cold laser and ultrasound.
• Surgery – which is a last resort.
How can I prevent heel spurs?
• Wear shoes with good support that help absorb the impact of walking and running.
• Seek protection and support when going barefoot, or in footwear with poor arch support (Strutz Pro or Strutz Beachwalker)
• Use moderation is activities such as jogging, power walking, running, jumping, and try to incorporate low impact activities, such as swimming, biking, etc.
• Don’t try to work/exercise your way through a heel spur, it will only get worse!
Contact MeDrgarylr@aol.com | www.oldtappanchiropractic.comX
Based on a document produced in cooperation with the American Podiatric Medical Association (APMA). This article is from the American Academy of Podiatric Sports Medicine (AAPSM) website.
Nowhere is the miracle of the foot more clear than watching the human body in motion. The combination of 26 bones, 33 joints, 112 ligaments, and a network of tendons, nerves, and blood vessels all work together to establish the graceful synergy involved in running. The balance, support, and propulsion of a jogger’s body all depend on the foot. But before entering a fitness regimen that includes jogging, don’t forget to make certain your body’s connection with the ground is in proper working order.
It is a good idea for a beginning jogger to visit a podiatric physician before starting an exercise program. Your podiatrist will examine your feet and identify potential problems, discuss conditioning, prescribe an orthotic device that fits into a running shoe (if needed), and recommend the best style of footwear for your feet.
Frequent joggers ought to see a podiatrist regularly to check for any potential stress on the lower extremities. During a 10-mile run, the feet make 15,000 strikes, at a force of three to four times the body’s weight.
If you are more than 40 years old, see a family doctor before starting any exercise regimen. The doctor will perform an electrocardiogram, check for any breathing problems, high cholesterol levels, and high blood pressure before giving the go-ahead for a vigorous exercise program.
Anyone, regardless of age, should check with a doctor if a cardiac condition, diabetes, weight problem, or other serious medical condition exists.
The Importance of Stretching
Before beginning an exercise regimen, proper stretching is essential. If muscles are properly warmed up, the strain on muscles, tendons, and joints is reduced.
Before stretching warm up with a 10 minute walk or slow jog. You may then stop and gently stretch. Stretching exercises should take 5-10 minutes, and ought to be conducted in a stretch/hold/relax pattern without any bouncing or pulling. It is important to stretch the propulsion muscles in the back of the leg and thigh (posterior), and not forget the anterior muscles.
Wall Push-Up: This stretches the achilles and calf muscles one leg at a time. Stand with the rear foot approximately two to three feet from the wall. The rear leg should be straight, the front leg is bent and your hands touch the wall. Feet point straight ahead, heels are on the ground. Hold for 10 seconds, switch legs, repeat 10 times.
Knee Clasp: Lie on a firm surface. A carpeted floor or grass is best. Bring both knees to your chest. Hold for 10 seconds. Repeat 5 times. This stretches the hamstrings and lower back.
Hamstring Stretch: Straighten one leg, place it, with the knee locked, on a foot stool. Bend your body and bring your head towards the leg. Hold this position for 10 seconds. Switch sides, repeat 10 times.
Shoe choice should be determined by foot structure (morphology), foot function (over or under pronated or neutral foot), body type (weight), running envirnonment and running regimen. Keep in mind that all shoes have a different shape, and sizes and widths are not uniform from shoe to shoe.
Consider whether an orthotic device will be placed in your shoe, and whether your running style is flat-footed or on the balls of the feet. Shoes should provide cushioning for shock absorption, and ought to be able to fully bend at the ball of the foot area and remain stable in the midfoot. Visit the shoe store in the afternoon and wear the type of sock you plan to use while training.
The best socks are those made of moisture wicking material rather than being made of cotton.
Systematic exercises must progress slowly from easy to rigorous to prevent debilitating muscle strain or more serious injury. The best and safest way to start a running program is with a four-day-per-week conditioning program for 12-16 weeks.
Begin with two sets of two-minute jogs interspersed with five minutes of fast walking. If muscles are stiff, walk only; have an “easy day” if you’re in pain. As the weeks progress, gradually increase the number of minutes jogged per set to 20 minutes. Spend at least five workouts at each new level attained.
By the 16th week, you should be able to run two sets of 20 minutes each, with a five-minute walk before, between, and after. Make adjustments for heat and altitude, and don’t be frustrated if you think your pace is too slow. The best way to avoid injury is to avoid what AAPSM Board Member Stephen Pribut, D.P.M. has called the “terrible twos”: too much, too soon, too fast, too often.
Proper foot hygiene can also prevent injuries. Keeping feet powdered and dry is important, especially to the jogger suffering from blisters. Blisters can be limited by moisture control. Make sure to wear socks that wick moisture away. This strategy can also help prevent athlete’s foot.
Aches and Pains of Running
Even with the best preparation, aches and pains are an inevitable result of a new jogging regimen. If the pain subsides with slow easy exercise, you may continue, but if it gets worse, stop the activity and rest. If it persists, see your podiatrist.
The most common pain associated with jogging is known as runner’s knee, a catch-all for jogging-related knee pain. One of the most common causes of runner’s knee is excessive pronation, or rolling in and down, of the foot. This syndrome is now often called the patello-femoral pain syndrome.
Orthoses (Arch Supports): shoe inserts) prescribed by your podiatrist are the best way to alleviate the problem. Occasionally, rubber pads in the arch of the shoe will help.
Shin splints, which painfully appear at the front and inside of the leg, are caused by running on hard surfaces, overstriding, muscle imbalance, or overuse. Treatment includes changing running technique or insertion of an orthotic device in the shoe.
Common Running Injuries
Plantar fasciitis (Arch Pain): Arch pain is often caused by frequent stress on the plantar aspect, or bottom of the foot. When the plantar fascia, a supportive, fibrous band of tissue running from the heel to the ball of the foot, becomes injured, pain on the bottom of the foot results. Forefoot and rearfoot instability, with excessive pronation, may result in plantar fasciitis. Overtraining may contribute. Shoes with good midfoot stability may help prevent plantar fasciitis. If pain persists visit your sports podiatrist.
Heel Spurs: Heel spur syndrome, related to plantar fasciitis, occurs after calcium deposits build up on the underside of the heel bone. Heel spurs form gradually over many months. Both plantar fasciitis and heel spurs can be avoided by a proper warm-up that includes stretching the band of tissue on the bottom of the foot. The soft tissue injury is usually the cause of the pain and not the spur itself.
Sesamoiditis: Sometimes referred to as the ball bearings of the foot, the sesamoids are a set of accessory bones found beneath the large first metatarsal bone. Incredible forces are exerted on the sesamoid bones during aerobics, and inflammation and fractures can occur. Proper shoe selection and custom orthotic devices can be useful in treating sesamoiditis.
Shin Splints: Aside from ankle sprains, shin splints are perhaps the most common injury to the lower body, as the muscles attached to the shin bone bring the foot up and down. The pain is usually an inflammation of the shin muscle and tendon due to stress factors. Treat shin pain with cold compresses immediately after the workout to reduce inflammation. Proper stretching before the workout should prevent the onset of shin splints. Strengthening of muscles also helps reduce shin splints.
Achilles Tendon and Calf Pain: The frequent rising on the toes of an aerobics routine often creates pain and tightness in the large muscles in the back of the legs, which can create pain and tightness in the calf and inflammation of the achilles tendon. Again, stretching the calf muscles gently and gradually before and after the workout will ordinarily help alleviate the pain and stiffness.
Stress Fractures: Stress fractures often occur from overtraining. Make sure you gradually increase your running distance and intensity and have an adequate dietary intake of calcium.