Recently one of the leading newspapers carried an article in the ever increasing heights of heels of shoes, a trend especially popular in the west since a long time.
Needless to say, that it is becoming increasingly common in the local scenes as well, with the short, not very tall and even tall girls and ladies opting for 3 and 4 inch heeled shoes. No doubt it looks very elegant, but yet it is a huge price to pay in the long run.
Anatomically speaking, a high heeled shoe causes your foot to go into plantar flexion (sole of the foot facing backwards), placing tremendous pressure on your forefoot.
This causes a shift in the centre of mass; your body adjusts its balance by making the lower part of your body lean forward and the upper part of your body lean backward. This puts increased pressure on the joints in the body, especially the distorting the S-curve of vertebral column, and leads to lower back pain, muscle imbalances etc.
While walking also, it becomes difficult to push off from the ball of your feet, at every step and puts more stress on the hip flexor muscles as well as the knee joint, which remains bent most of the time.
Some of the negative effects of heeled shoes are -
Mis-alignment in the body, especially of the lower limb.
Ankle Sprains
Shortened & Tight Calf Muscles
Shortened Achilles Tendon, which might lead to Tendonitis
Lower Back Pain
Tight Gluteus muscles
Osteoarthritis
A few tips on living with heeled shoes -
Restrict the use of heels to very special occasions
It has been found that a 1 ½ to 2 inch heel is quite bearable, for short durations.
Once home, warm-up a little and stretch out your calf, gluteus, hip flexor and lower back muscles.
Hit the gym regularly to strengthen your lower limb muscles to withstand the stress.
Try to go in for heels with comfortable straps behind, to ensure better foot alignment during multi-lateral movements.
Massage the bottom of your foot by rolling a small ball under the ball of your foot for about two minutes.
Wednesday, June 25, 2008
Friday, June 20, 2008
Shoes for the right moves !!
Welcome to the discussion of the favourite activity for ladies and a few men as well !! Before you start thinking, no,
its not kitty parties….its the aerobics sessions at your gym.
Aerobics sessions are a great stress buster, calorie-burner, and make for an enjoyable cardio workout.
They are ideally designed to be low-impact (since one foot is always in contact with the floor) activities done using different moves on the floor or using the STEP to a rhythmic count sequence.
Aerobic dancing involves quick lateral movements, jumping, and leaping for extended periods of time usually lasting for an hour, and hence the shoes must have -
Good medial-lateral (side-to-side) stability.
Sufficient cushioning and shock absorption to compensate for pressure on the foot, which is many times greater than found in walking.
The tongue of the shoe should be thick, and the lace mechanism has to be perfectly fitting, to provide forefoot stability.
Make sure shoes have a toe box that is high enough to prevent irritation of toes and nails.
Basically, you should look out for shoes that provide lateral stability, support while permitting both twisting and turning.
Now, I am sure, after reading last few articles, you must be calculating the investment required, just for shoes !!!
Well there is a solution, my friends !!!! They are called “ Crosstrainers”.
They can also be used for your fitness routine, which involves running, walking, weight lifting and for some sports.
Running or walking shoes are built for the forward motion of running, and do not provide any stability to the ankle for side-to-side motion; only cross-trainers are designed to prevent injury and support lateral moves.
You should also wear cross-trainers when weight-lifting, because they provide the most multi-directional support.
Most cross-trainers have a wider outsole than running or walking shoes, which contributes to their excellent stability for lateral motion.They are designed to be used for multiple activities, and hence a good investment if your routine consists of multiple activities.Well…. that sounds relieving, I hope !!!!
its not kitty parties….its the aerobics sessions at your gym.
Aerobics sessions are a great stress buster, calorie-burner, and make for an enjoyable cardio workout.
They are ideally designed to be low-impact (since one foot is always in contact with the floor) activities done using different moves on the floor or using the STEP to a rhythmic count sequence.
Aerobic dancing involves quick lateral movements, jumping, and leaping for extended periods of time usually lasting for an hour, and hence the shoes must have -
Good medial-lateral (side-to-side) stability.
Sufficient cushioning and shock absorption to compensate for pressure on the foot, which is many times greater than found in walking.
The tongue of the shoe should be thick, and the lace mechanism has to be perfectly fitting, to provide forefoot stability.
Make sure shoes have a toe box that is high enough to prevent irritation of toes and nails.
Basically, you should look out for shoes that provide lateral stability, support while permitting both twisting and turning.
Now, I am sure, after reading last few articles, you must be calculating the investment required, just for shoes !!!
Well there is a solution, my friends !!!! They are called “ Crosstrainers”.
They can also be used for your fitness routine, which involves running, walking, weight lifting and for some sports.
Running or walking shoes are built for the forward motion of running, and do not provide any stability to the ankle for side-to-side motion; only cross-trainers are designed to prevent injury and support lateral moves.
You should also wear cross-trainers when weight-lifting, because they provide the most multi-directional support.
Most cross-trainers have a wider outsole than running or walking shoes, which contributes to their excellent stability for lateral motion.They are designed to be used for multiple activities, and hence a good investment if your routine consists of multiple activities.Well…. that sounds relieving, I hope !!!!
Wednesday, June 11, 2008
Get.... Set... GO !!!
Taking it up from last time, it is important to understand the challenges that the body faces while running or walking, to understand the right fit..
Running places impact forces on the point of contact – the heel, which are more than 3 to 5 times body weight, and which can wreak havoc on the ankle, knee, hip and lower back joints.
Hence, 3 main considerations arise-
Shock needs to be absorbed and dissipated or reflected, which is usually done using various shock absorbing materials or springy materials etc.
Lateral support and stability is needed to stop the foot tilting excessively inwards or outwards, leading to twisting, ankle sprains etc.
Also, look for a shoe that is light weight and breathable.
Running requires far more cushioning and stability than walking, but of course running shoes can be used for walking, if the fit is comfortable
Runners land almost flat footed while walkers land on their heels. A walker's foot hits heel first and then rolls gradually from heel-to-toe. So, you will need a flexible sole and more bend in the toe than a runner. You should be able to twist and bend the toe area.
Have you noticed that your old shoe has worn out more on the outer or the inner part? This can be explained by the different foot types, which need to be considered, to avoid joint problems.
Use the “Wet Test” to know your foot type –
Dip your feet in water, and then stand on a piece of cardboard / paper bag / dry surface, and then look at the imprint.
Flat foot – runners have low arch, which may lead to knee and hip / lower back problems. Their shoes need excellent motion control and this must be mentioned while buying shoes to the professional.
High Arched – runners have rigid, inflexible feet, which puts them at risk for ankle injuries and stress fractures. Their shoes need a lot of cushioning in the mid-sole region of the shoe, and must be mentioned to the professional while buying.
Remember that a good shoe is a long-term investment for a pain-free life ahead!!!
Running places impact forces on the point of contact – the heel, which are more than 3 to 5 times body weight, and which can wreak havoc on the ankle, knee, hip and lower back joints.
Hence, 3 main considerations arise-
Shock needs to be absorbed and dissipated or reflected, which is usually done using various shock absorbing materials or springy materials etc.
Lateral support and stability is needed to stop the foot tilting excessively inwards or outwards, leading to twisting, ankle sprains etc.
Also, look for a shoe that is light weight and breathable.
Running requires far more cushioning and stability than walking, but of course running shoes can be used for walking, if the fit is comfortable
Runners land almost flat footed while walkers land on their heels. A walker's foot hits heel first and then rolls gradually from heel-to-toe. So, you will need a flexible sole and more bend in the toe than a runner. You should be able to twist and bend the toe area.
Have you noticed that your old shoe has worn out more on the outer or the inner part? This can be explained by the different foot types, which need to be considered, to avoid joint problems.
Use the “Wet Test” to know your foot type –
Dip your feet in water, and then stand on a piece of cardboard / paper bag / dry surface, and then look at the imprint.
Flat foot – runners have low arch, which may lead to knee and hip / lower back problems. Their shoes need excellent motion control and this must be mentioned while buying shoes to the professional.
High Arched – runners have rigid, inflexible feet, which puts them at risk for ankle injuries and stress fractures. Their shoes need a lot of cushioning in the mid-sole region of the shoe, and must be mentioned to the professional while buying.
Remember that a good shoe is a long-term investment for a pain-free life ahead!!!
Sunday, June 8, 2008
Vijay Tendulkar's words
I have not read or heard any of this great man's works .... but after his unfortunate death, one of his quotes appeared in one of the newspapers - something I'll never forget .........
Here it is........................
" There comes a point in one's life, when his life appears like a stage -
People come....... People go........
People come.... in order to go, and
People go... with no intent of return
And when they do return... they return as one's past !!!
Here it is........................
" There comes a point in one's life, when his life appears like a stage -
People come....... People go........
People come.... in order to go, and
People go... with no intent of return
And when they do return... they return as one's past !!!
WHY SHOULD YOU EXERCISE?
I’m not fat! I don’t need to lose weight! So why should I exercise?
I’m a housewife, so I’m moving around the house the whole day. That’s exercise right? So why should I exercise more?
Exercise!!!! I’m so thin! Ill become even thinner! Why should I exercise?
Exercise? I’m 40 years old! It’s too late to start now!
Sounds familiar? How many times have we come across clearly overweight housewives or professionals, who are constantly on the move the whole day, but yet find themselves heading towards the “XL” section while shopping?
Or our grandparents who think they are too old to exercise!
The basic point that these people are missing, is that exercise need not be restricted to just losing weight, or for the younger population.
That’s where the concept of fitness comes into picture. Fitness is a complete holistic development of an individual-social, mental, and emotional, and not merely the absence of diseases.
Exercise promotes the wellness quotient of an individual. Want to know how?
Read on…
► It reduces your risk for getting heart diseases, weight related problems, hypertension, chances of a stroke, cancer and other stress-related problems.
► Relieves stress & tension headaches, anxiety disorders, simultaneously boosting the body immunity against infections, and diseases.
► It improves glucose tolerance, which helps prevent the onset of diabetes.
► It also improves your digestive system functioning, helps fight gastric distress, constipation, etc.
► For females, it reduces the menstrual disorders, PMS, and chances of different forms of cancer.
Not only this, but exercise does wonders for your Emotional Wellness Quotient as well, since it
► It releases endorphins & enkephalins, which help battle stress.
► It improves your physical appearance, skin texture, and as a result your self-esteem.
► It helps to alleviate depression, anxiety.
Moreover, you cant overlook the fact that we are aging by the day, and consequently losing muscle and bone mass, and are prone to put on weight even with our same eating habits.
Means, we start heading towards the “XL” section while shopping!!!!!!
Again, exercise helps to,
► Increase muscle tissue mass, as response to weight training.
► Increase bone density, which helps the chances of developing osteoporosis
► Improves and maintains joint flexibility, and ligament strength, thus reducing possibilities muscle tears, fractures, etc.
► Helps correct postural imbalances, resulting from faulty posture over the years.
► Enhances sexual desire, performance & satisfaction.
Really, exercise is like a free tonic for looking and feeling great. Maximum returns with minimum investment! Controlling your diet alone has very little long-term effectiveness!!!
What’s the use of wasting all our hard earned money on medical and hospital bills?
I’m a housewife, so I’m moving around the house the whole day. That’s exercise right? So why should I exercise more?
Exercise!!!! I’m so thin! Ill become even thinner! Why should I exercise?
Exercise? I’m 40 years old! It’s too late to start now!
Sounds familiar? How many times have we come across clearly overweight housewives or professionals, who are constantly on the move the whole day, but yet find themselves heading towards the “XL” section while shopping?
Or our grandparents who think they are too old to exercise!
The basic point that these people are missing, is that exercise need not be restricted to just losing weight, or for the younger population.
That’s where the concept of fitness comes into picture. Fitness is a complete holistic development of an individual-social, mental, and emotional, and not merely the absence of diseases.
Exercise promotes the wellness quotient of an individual. Want to know how?
Read on…
► It reduces your risk for getting heart diseases, weight related problems, hypertension, chances of a stroke, cancer and other stress-related problems.
► Relieves stress & tension headaches, anxiety disorders, simultaneously boosting the body immunity against infections, and diseases.
► It improves glucose tolerance, which helps prevent the onset of diabetes.
► It also improves your digestive system functioning, helps fight gastric distress, constipation, etc.
► For females, it reduces the menstrual disorders, PMS, and chances of different forms of cancer.
Not only this, but exercise does wonders for your Emotional Wellness Quotient as well, since it
► It releases endorphins & enkephalins, which help battle stress.
► It improves your physical appearance, skin texture, and as a result your self-esteem.
► It helps to alleviate depression, anxiety.
Moreover, you cant overlook the fact that we are aging by the day, and consequently losing muscle and bone mass, and are prone to put on weight even with our same eating habits.
Means, we start heading towards the “XL” section while shopping!!!!!!
Again, exercise helps to,
► Increase muscle tissue mass, as response to weight training.
► Increase bone density, which helps the chances of developing osteoporosis
► Improves and maintains joint flexibility, and ligament strength, thus reducing possibilities muscle tears, fractures, etc.
► Helps correct postural imbalances, resulting from faulty posture over the years.
► Enhances sexual desire, performance & satisfaction.
Really, exercise is like a free tonic for looking and feeling great. Maximum returns with minimum investment! Controlling your diet alone has very little long-term effectiveness!!!
What’s the use of wasting all our hard earned money on medical and hospital bills?
Shoe them Right !!!
Beginning from today, over the next few columns, we will discuss, what I feel is one of the most important but most neglected aspect, when it comes to your Fitness routine.
Yes…. The right pair of shoes very much determines the effectiveness of you exercise routine. In fact, every activity you do, demands a specific kind of shoe. For example, shoes used for walking are different than shoes used for running, and so on. We will cover the right shoes required for three most common activities – walking, jogging / running, aerobics sessions at gyms.
There are basically 4 considerations that define your choice of the right shoe-
Foot Alignment - Your feet can turn out, point straight ahead or turn in.
Knee Alignment – are they bowed, neutral or knock-kneed.
Height of the Medial Arch under the feet – are they normal or flat, touching the ground
Nature of Ankle Joint – Due to lax or tight ligaments, your foot can either be very flexible, which is not very stable or it can be over rigid, which is very stabile, but lacks good shock absorption.
In other cases, where one foot is shorter than the other, specially designed shoes are required.
Improper footwear can lead to joint injuries, shin splints, lower back problems, knee problems, plantar fascitis, myocitis, muscle pulls and many related problems, since when you are running or brisk-walking, the pressure on the joints is more than thrice your own body weight.
Most of the times, branded shoe manufacturers use demographic considerations while designing the shoes.
However, here are a few things about the right shoe
Shoes should be lightweight, with soft cushioning inside.
Soles should be flexible, yet it shouldn’t be able to bend or twist them
There should be at least an inch space between your toe and the front end of the shoe
Make purchases in the evening time, since your feet swell up a little over the day, and would ensure comfort at all times.
The heel of the shoe should have good shock-absorbing material, since it is the first point of contact as your feet touch the ground.
The in-soles should support the natural foot arch.
Check shoes for air flow—do they have porous fabric or air holes to ensure good ventilation inside?
Place the shoe on the floor and push it forward. If it easily slides forward, then it has poor tread design or smooth bottom and can lead to slips and falls.
Yes…. The right pair of shoes very much determines the effectiveness of you exercise routine. In fact, every activity you do, demands a specific kind of shoe. For example, shoes used for walking are different than shoes used for running, and so on. We will cover the right shoes required for three most common activities – walking, jogging / running, aerobics sessions at gyms.
There are basically 4 considerations that define your choice of the right shoe-
Foot Alignment - Your feet can turn out, point straight ahead or turn in.
Knee Alignment – are they bowed, neutral or knock-kneed.
Height of the Medial Arch under the feet – are they normal or flat, touching the ground
Nature of Ankle Joint – Due to lax or tight ligaments, your foot can either be very flexible, which is not very stable or it can be over rigid, which is very stabile, but lacks good shock absorption.
In other cases, where one foot is shorter than the other, specially designed shoes are required.
Improper footwear can lead to joint injuries, shin splints, lower back problems, knee problems, plantar fascitis, myocitis, muscle pulls and many related problems, since when you are running or brisk-walking, the pressure on the joints is more than thrice your own body weight.
Most of the times, branded shoe manufacturers use demographic considerations while designing the shoes.
However, here are a few things about the right shoe
Shoes should be lightweight, with soft cushioning inside.
Soles should be flexible, yet it shouldn’t be able to bend or twist them
There should be at least an inch space between your toe and the front end of the shoe
Make purchases in the evening time, since your feet swell up a little over the day, and would ensure comfort at all times.
The heel of the shoe should have good shock-absorbing material, since it is the first point of contact as your feet touch the ground.
The in-soles should support the natural foot arch.
Check shoes for air flow—do they have porous fabric or air holes to ensure good ventilation inside?
Place the shoe on the floor and push it forward. If it easily slides forward, then it has poor tread design or smooth bottom and can lead to slips and falls.
Oooh..Aaah..Ouch!!!!
Lower back pain? Tablets, analgesics, pain-reliever sprays are not a permanent cure… There are various reasons causing a lower back pain (LBP) like muscular imbalances, muscle tightness, wrong postures, injury or some inherent problems…
Generally seen amongst those with sedentary lifestyles, long hours of sitting cause muscle imbalances among the front (primarily Quadriceps group, which get stretched) and the rear (primarily Hamstrings group, which get shortened) thigh muscles. Tight Hamstrings pull the adjacent muscles (especially the gluteus, what we call butt) thus giving rise to LBP.
One of the other reasons is, when the person is centrally obese. The extra weight in the front is being constantly pulled down by gravity, to counter act, the postural muscles at the lower back region get into a state of constant tension, giving rise to lower back problems.
Apart from this, there can be other reasons like, flatulence, slip disc, protruding discs etc. which give rise to LBP.
It is very important to know the underlying cause for LBP, since every cause has a different treatment.
Muscular imbalances causing LBP have to be treated with a combination of stretches and strengthening exercises – Stretch the tight muscles first and then strengthen the loose muscles. Other causes may involve strengthening the back muscles, once the pain is under control.
Try This ….
A simple way to assess whether you will have LBP in the future --
Stand and Reach Test –Lower back and Hamstring Flexibility Test (only for those with no LBP)
Stand straight with your feet together and hands beside your body. Lift the hands straight up and bend forward, as much as you can, but without any discomfort.
If your hands are way above your ankle – it means you have tight hamstrings and prone to LBP
Generally seen amongst those with sedentary lifestyles, long hours of sitting cause muscle imbalances among the front (primarily Quadriceps group, which get stretched) and the rear (primarily Hamstrings group, which get shortened) thigh muscles. Tight Hamstrings pull the adjacent muscles (especially the gluteus, what we call butt) thus giving rise to LBP.
One of the other reasons is, when the person is centrally obese. The extra weight in the front is being constantly pulled down by gravity, to counter act, the postural muscles at the lower back region get into a state of constant tension, giving rise to lower back problems.
Apart from this, there can be other reasons like, flatulence, slip disc, protruding discs etc. which give rise to LBP.
It is very important to know the underlying cause for LBP, since every cause has a different treatment.
Muscular imbalances causing LBP have to be treated with a combination of stretches and strengthening exercises – Stretch the tight muscles first and then strengthen the loose muscles. Other causes may involve strengthening the back muscles, once the pain is under control.
Try This ….
A simple way to assess whether you will have LBP in the future --
Stand and Reach Test –Lower back and Hamstring Flexibility Test (only for those with no LBP)
Stand straight with your feet together and hands beside your body. Lift the hands straight up and bend forward, as much as you can, but without any discomfort.
If your hands are way above your ankle – it means you have tight hamstrings and prone to LBP
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