This month’s Q&A is all about shin splints.

Q: We’ve all heard of the shin splints, but what exactly is it?

A: Shin splints, also called medial tibial stress syndrome, is a very frustrating injury for runners.  A shin splint can range from an irritation of the tibial bone to a stress fracture of the tibial bone or a tightness of the soft tissue around the tibia.  When the soft tissue is involved it is called anterior compartment syndrome.

The main symptom of shin splints is pain along the bony part of the tibia when running or exercising.  The pain may last even after you are finished with your run.  If you are experiencing extreme pressure along with pain that you have only when running (the pain and pressure usually goes away after you are finished running/exercising) this is more indicative of anterior compartment syndrome.  All of these aspects of shin splints can be very serious and should not be ignored!

Q: What are three things a runner can do to prevent shin splints?

A: #1) Ramp up your weekly mileage by no more than 10%

#2) Don’t forget to strengthen your core and hip muscles!!  These muscles are very important in stabilizing your pelvis and providing a strong base on which to run.  This will help to improve your body mechanics, improve your foot placement during running, and may help to take some of the load off the foot, ankle, and knees.

#3) You may need new running sneakers!!  Don’t forget to change out your sneakers every 400-500 miles!  When buying new sneakers try to go to a store that will allow you to run on a treadmill for a few minutes or even run outside (if they do not have a treadmill) before you buy the sneakers.  Some stores may even offer to videotape you on the treadmill to see if you are wearing the right shoe!

Q: What should one do at the first sign of shin pain or discomfort?

A: REST!!!  Stop running for about 2 weeks and use ice for about 10-15 minutes a few times a day (always wrap the ice in a towel…do not place the ice directly on the skin).  You can continue with cardio exercise such as swimming or the stationary bike as long as it does not increase your symptoms.

I also find that gentle stretching of the anterior aspect of the lower leg helps in both the bony and soft tissue types.  Believe it or not a gentle stretch for the anterior lower leg is the prayer stretch.  You want to hold the position for about 20-30 seconds and repeat 2-3 times daily.

Q: When should you see a specialist about the problem?

A: If the pain and/or pressure does not subside after rest and ice for 2 weeks it is time to get to the doctor.  You will need to get an MRI to rule out a stress fracture and get the correct diagnosis.  Then of course, I would recommend you go straight to a physical therapist to help you through your recovery and return you safely to your running routine.

Karen Litzy, MSPT graduated from Misericordia University with a Masters Degree in Physical Therapy.  She has over 14 years of experience as a licensed physical therapist in a variety of settings including inpatient hospital, school systems, outpatient orthopedic clinics, and Broadway shows.  She is currently the owner of a concierges, home health physical therapy practice in New York City.  She is also the host of the internet radio show Healthy Wealthy & Smart on www.talkingalternative.com. You can learn more about Karen on her website www.karenlitzy.com.

At first I was stressed out about it, but then magically forgot until I was getting ready for the race on Sunday. I quickly googled “running with a blister” and stumbled upon a forum suggesting duct tape.

And it worked!

Here’s what I did:

#1) Tore off a strip of duct tape that was about an inch longer than the band-aid, then tore that piece in half.

#2) Cut the edges of the duct tape so that the edges were round (as suggested on the forum).

#3) Covered the blister with the band-aid.

#4) Covered the band-aid with the duct tape.

While I acquired a new blister during the race this one didn’t bother me at all! Both the duck tape and band-aid stayed in place. It didn’t snag on my sock or shoe and came off easily after the race.

What blister remedies have you tried?

** Psst:  Erica Sara Designs is offering you a 10% discount. Just use the code “FIT10″. Offer expires April 27th, 2012.

This month’s Q&A is all about the runner’s cylindrical BFF, the foam roller.

Q: How often should a runner be using the foam roller?
A: If you are running regularly I suggest using the foam roller everyday regardless of whether you ran that day or not.  You want to think of the foam roller as a kind of self massage, but remember it cannot take the place of human hands.  If you are running regularly it is also a good idea to get an actual massage at least once a month (if you can swing it). 

Q: Is it best to use it before, after or both before and after a run?
A: I recommend using the foam roller after you run.  I find it works well when coupled with a comprehensive stretching routine.  Hopefully, you are stretching after EVERY run and this way the foam roller will just be part of your routine. 

Q: How long should you stay on a specific tight spot? Is it time based or is it until it feels better?
A: When instructing patients I really don’t have them stay on a specific spot for any length of time but rather “roll over” the length of the area you are rolling (your ITB, hamstring, quads, etc) for a few minutes on each area.

Q: How much foam rolling is too much?
A: This is a tough question to answer due to the lack of scientific, peer reviewed research on foam rolling.  My advice is if you are rolling on the foam roller and you are experiencing increased pain in the areas as a result you may want to scale back on the foam rolling. 

Q: Are there instances when foam rolling is a bad idea?
A: Of course you want to check with your physician or physical therapist before starting any exercise program.  But a huge contraindication for foam rolling would be rolling on the spine if you have osteoporosis or osteopenia.  Foam rolling can be a bit too aggressive over the joints in the spine for someone with fragile bone density.  I also recommend that you do not roll directly over joints (the knee joint, ankle joint, or greater trochanter aka the outside part of the hip) as this can be quite uncomfortable and place undue pressure over the joints. 

One other thing to remember: if you are running regularly you can NOT just foam roll….it is not a cure all!  The foam roll can be used as part of a comprehensive program that involves your running workouts, daily stretching and a regular strength training routine for the core, upper and lower extremities.  If you are having regular pain with running that does not resolve after 3-4 weeks or after complete rest (not running at all for a few weeks) go to a doctor or physical therapist.  It may be something that can be addressed by a health care professional and you do not want an acute pain (that can be easily treated) to turn into something chronic.

Karen Litzy, MSPT graduated from Misericordia University with a Masters Degree in Physical Therapy.  She has over 14 years of experience as a licensed physical therapist in a variety of settings including inpatient hospital, school systems, outpatient orthopedic clinics, and Broadway shows.  She is currently the owner of a concierges, home health physical therapy practice in New York City.  She is also the host of the internet radio show Healthy Wealthy & Smart on www.talkingalternative.com. You can learn more about Karen on her website www.karenlitzy.com.

I get it. Most women I know covet a thinner, longer appearing silhouette (no matter what their current body type).  I’ve also never had a female client tell me her goal was to bulk-up. No matter how many articles are written about how hard it is for women to actually bulk-up, it appears it’s still a big concern.

I’m also well aware that at 5’1, I’m not exactly the “long and lean” type no matter what type of workout I do.

I’ll level with you.

I’ve had a few female clients who did not lose weight while strength training and actually put on inches in virtually every part of their body. These clients usually had a significant amount of weight to lose, did not change anything about their eating habits, but regularly lifted weights without doing much cardio. In fact some of them ate more food because they were hungry from working out. These clients were obviously unhappy with their results and blamed weight training.

Without explaining “why”, I think it’s clear as to why they did not get the results they wanted. They increased their muscle size because they started a challenging strength training routine, but continued to over-eat. Throughout the years, these clients have been the exception, not the rule.

Question: How many bulky women do you see walking the streets of Manhattan or leaving the gym?

If you eat healthy and lift weights you will not bulk up.

Will your thighs increase in size by a little? Quite possibly depending on your body type.

Will you be able to run faster for longer and possibly avoid more injuries? Most likely, yes!

At the end of the day working out is suppose to be the thing that helps us live a healthier, more productive life. The long term benefits of strength training out weigh any minor increase in muscle size. Tell me this list of strength training benefits doesn’t make you want to cut your next run short and grab some dumbbells? You WILL NOT bulk-up, I promise!

• increase in bone density
• increase in lean muscle mass
• strengthens connective tissue
• increases metabolism
• minimize or eliminates muscle imbalances
• reduces risk of injuries associated with aging (i.e. breaking a bone when falling)

Why can’t those class descriptions and advertisements use the words “strong and fit”?

Today’s tips come from Dr. Christiane Northrup.

“World-renowned author and speaker Christiane Northrup, MD, has been on the cutting edge of holistic approaches to wellness since the beginning of her incredible career. After more than 25 years as a practicing physician in obstetrics and gynecology, she has become a visionary pioneer and the world’s leading authority in the field of women’s health and wellness. Dr. Northrup is the author of two New York Times best-selling books: Women’s Bodies, Women’s Wisdom and The Wisdom of Menopause.” ~ via Health and Happiness Summit website

The Summit had an impressive lineup of speakers who shared their most important tips for living a life of true health and happiness.

Women’s health expert Dr. Christiane Northrup shared her rules for flourishing in the female body.

1. Own your power to be healthy. Health begins with your thoughts, which become your beliefs and then your biology.
2. Trust the gut in your brain and always get a second opinion
3. Community = immunity so tap the power of community and have it behind you in whatever you do
4. Partner with your body and your women’s wisdom. Recognize the privilege of being a woman instead of seeing the body as a fundamental problem
5. Embrace the power of your heart as the master endocrine gland that regulates hormones

She ended with this daily prayer: “Oh, God, help me to believe the truth about myself no matter how beautiful it is.”

Thank you, Marissa for sharing these valuable tips from Dr. Northrup!

Photo credit: USANA

When Jess asked me to attend the Health and Happiness Summit in her place last weekend, I was overjoyed. Few things make me happier than talking about health and I know from years of my own experience that true health depends on happiness. Plus, it was a chance to get up close and personal with famed health guru Dr. Oz. What could be better than that?

The Summit had an impressive lineup of speakers who shared their most important tips for living a life of true health and happiness. Here are some of the takeaways I found most inspiring:

Lisa Oz, wife of Dr. Oz and relationship and well-being expert, shared her 3 keys for health and happiness:

1. Awareness: Be aware of your choices and their impact on you personally. For example, understanding how certain foods affect how you feel.

2. Action: Knowledge is useless unless you act on it. How can you turn your knowledge into action? First, acknowledge where you are. Next, understand your limiting beliefs. Finally, take small steps toward your larger goal.

3. Purpose: Know the reason why you’re doing it. Without a clear purpose, you’ll struggle to reach your goals.

Sleep expert Dr. Michael Breus spoke about how to sleep your way to health and happiness in five simple steps:

1. Select 1 bed time and stick to it

2. Stop caffeine by 2 p.m.

3. Limit alcohol three hours before bed

4. Limit exercise four hours before bed

5. Get 15 minutes of sunlight everyday

Check back later this week for more tips from the Health and Happiness Summit.

Photo credits: USANA

Now, I feel like the people in the know can be seen carrying a different type of energy drink. (Side note, I am frequently carrying one or the other of these two drinks as I love them both although I don’t consider myself a “person in the know”)

It’s a no-brainer that making coffee at home will save you a significant amount of money each year, but can buying a juicer actually save you money?

The price of a fresh green juice in NYC ranges anywhere from $5.75 to $12.00. Juice bars are relatively easy to find, but finding one that uses organic produce can prove to be challenging. When on the go it’s easier to pay someone else the higher price for a juice. There’s no clean-up, no scrubbing produce, and an array of juice options.

Before I had a juicer, I had heard someone say that you needed so many veggies and fruits to make a juice that making them at home wasn’t affordable. I also heard that the clean-up was horrible. After buying a used Breville Juicer, I’ve found that those things are not necessarily true.

Here’s a breakdown of the juice I made at home yesterday:

Time to make juice: (including washing veggies, setting up juicer, juicing produce, and cleaning juicer): 15 minutes

Amount of veggies used to make juice 11 ounces of juice:

• 6 organic kale stalks (1/2 a bunch from Fresh Direct)
• 6 small organic carrots (or three large)
• 1 organic apple
• 1/2 lemon
• 1 1/2 inch ginger

Total Cost of Juice: $4.09

Considering that’s half the price I paid for a similar juice at a Free Foods earlier this week, a juicer is certainly worth the investment. It can be  a bit time consuming, but if you’re like me and drink juice throughout the week it can help save money on those days you have time to make your own juice at home.

Do you juice at home? If you buy your juice out what’s your favorite juice bar?

“How should I choose the right personal trainer? I am ready to make the financial and time commitment but want to make the right choice.“

Great question, Amanda! First off there is no way to guarantee that you’ll choose the right trainer initially. However, here are 5 tips to help you narrow down your choices.

#1. Write down your goals. Also write down what type of coaching motivates you and what workout styles you enjoy most that will help you reach those goals. Your new trainer should match your preferences.

#2. Ask around. Every time I’m searching for a new hairstylist, I always ask someone who has a similar hair type as I do (and who’s hair looks amazing) for a referral. The same goes for personal training. Ask your friends or acquaintances whom you share similar fitness goals with about their personal trainers.

#3. Look around and observe trainers while your at the gym, in Central Park, while watching youtube videos, etc. This will tell you a ton about whether or not a specific trainer is right for you and if you like their style.

#4. Interview your prospective trainer. In a brief phone call or quick in-person conversation you should find out the answers to these questions:

- What are their credentials (i.e. what kind of degree do they have and what certifications)? How much experience do they have with clients with similar goals to yours ?

- What is their availability like? If you need to train on M/W mornings at 6am it’s important to know if they are free at that time. If they aren’t free then the conversation can end there.

- What are their fees and payment options?

- Where do they train clients?

- How hands on are they in helping you reach your goals? Are they available to answer unlimited email questions, create workouts for when you are not working out with them, how will they keep you accountable, etc.

#5. Don’t be afraid to break-up with your trainer. I’ve said it before and I’ll say it 100x more, just because someone is a good trainer does not mean that they are the right trainer for you. A good personal trainer will acknowledge when it’s not a good fit and refer you to someone else (read Breaking Up is Hard to Do).

Tell me, have you worked with a personal trainer? How did you choose the right one?

As always, you don’t need any equipment to do this workout. You’ll get in a little bit of upper body and work those core muscle groups (think glutes, hamstrings, obliques, abdominals) in just a few minutes on the floor.

*I recommend doing two sets of the leg exercises and planks. Complete one complete round, then repeat for two rounds.

If you enjoy the workout, share it with a friend!

To some of you that’s a disappointment, to others it’s a promise of hope.

Our level of fitness changes throughout the seasons and years based on our goals, schedules and other life events. It’s true for everyone from those who dabble with working out, to the elite athlete. When you hit a spot where you aren’t at your fittest, you’re recommitting to working out after a break, or your committing to a workout for the first time knowing what to do and where to start can be confusing.

Do I jump right back in doing the same workouts, I was doing?

Maybe I should do the same workouts my fit friend Fiona does?

Should I spend my life savings to hire Tracy Anderson?

You start at the beginning.

No kidding, Jess. We know that already, thanks for the “wisdom”.

Here’s the problem (a problem I’m guilty of), we think we can break the rules or we think the beginning isn’t suppose to be quite so hard. Guess what? Starting out or starting back-up isn’t easy… but it’s totally normal to feel like crap. Your workouts will be harder than you remember and you may even find yourself wondering how in the world you’re ever going to do this.

But, you’ll do the beginner workouts, you’ll build up appropriately, and you’ll reach a point where you feel your fittest. It’s the cycle of fitness one might say.

A few months ago running 14 miles wasn’t a big deal and today running 2 miles is challenging. Holding a plank for two minutes was something I did in my sleep and now I’m not even sure I can hold one for half that time. So what will I do, as I start back up and cross my fingers my injuries are really going away? I’ll start at the beginning.

I’ll begin to slowly build up my weekly mileage. I’ll even play it by the books and only increase mileage by 10% each week. I’ll go back to Physique 57 in another week or two and I’ll start with a beginner class. It won’t be easy, but I think I’ll actually enjoy starting at the beginning all over again.