Quick Tips: Stretching

If you've attended one of our Boot Camp classes before, then without a doubt you've heard your trainer scream, "If you can't touch your toes, you need yoga in your life!" Stretching is such an important part of staying healthy. It can help increase your athletic performance and decrease your risk of injury. DumBell Fitness is so dedicated to stretching that we're planning to debut a Yoga class in September! 

Stretching basics:

1. Aim for a total of 10 minutes of stretching a day. Stretch both the front and back of each muscle. Make sure to hold each stretch for 10-30 seconds.
   
   
2. The best time to stretch is when your muscles are already warm. Stretching right after a work out or right after getting out of a warm bath or shower is ideal.
   
   
3. Don't bounce while stretching. Hold the pose steady. You want to feel the tension of the stretch, but you don't want to push yourself to the point of pain. You might injure yourself further.
   
   
4. Yoga is a great way to get a deep stretch, and is a great way to relieve tightness from running or to help with injuries. Take a class, or even use a DVD until you learn the poses.
   
   
5. Be consistent! Just like exercise, you'll see the most benefits from stretching if you do it regularly! 

Fitness Tips: Dealing with Shin Splints

A common complaint from our Boot Campers is that they are suffering from shin splints. As the name suggests, the pain originates in the shin. Essentially, your tight calf muscles are pulling up on your heel, which in turn pulls the front of your foot down. This puts strain on the muscles in the front of your leg, which isn't yet strong enough to resist the pulling. The result?  Some serious pain. 


Many people who suffer from shin splints are inexperienced runners. When they suddenly start walking or running on a hard surface, such as asphalt or concrete, their calves are unprepared and the pain can come on suddenly. Keep reading below for some tried and true DumBell Fitness treatments. One of the most important things to exercise during this stage of your training is patience! Shin splints will take time to heal.  


Treatments: 

• Ice your legs immediately after working out, using either a frozen, wet towel or ice packs. 
• Before bed, soak in a hot bath with Epsom salts for 10-15 minutes. 
• Take Ibuprofen three times a day, preferably with meals. 
• Make sure you have the right pair of running shoes. If you're unsure, visit a running store that will watch you run and measure your foot. Try Runner's HI or The Running Room. 
• Consider wearing compression socks during Boot Camp. 
• Cut back on running. On your non-Boot Camp days, do not run or walk on hard surfaces. Instead, use the elliptical, take a Spin class, or swim laps. 
• Stretch! 
• Stretch #1: Toes up, heels down
• Stretch #2: Seated shin stretch 
• Stretch #3: Calf and ankle stretches 
• You can find additional stretches here. 

*If you try the remedies above and find no relief, or even worse, your pain increases, see a doctor immediately. You could be suffering from a stress fracture or other injuries.