Are you new to running or have you been a runner for some time now? Either way you may be experiencing the typical aches and pains, such as muscle soreness or blisters, but have you experienced the numbness and tingling in your feet while running? It feels as though you have pins and needles in your feet or like they seem to have ‘fallen asleep’ from this weight-bearing activity. If so, don’t get your shorts in a bunch. You may reconsider a trip to the doctor, but it will be okay. Promise!
This strange and annoying sensation is common, but does seem to cause worry. This feeling is usually caused from pounding the pavement or treadmill, cramming the your foot into a narrow shoe, or crowding the foot by the gradual, but hardly noticeable swelling. What you are feeling is a compressed nerve often causes this feeling. The numbness can progress along the top or bottom of the foot and sometimes into the ankle. The specific site on the foot that is feeling numb is usually where there is a compressed nerve. The most common area affected is outside of the third toe and inside the fourth toe. This sensation is known as Morton’s neuroma. Through time, the nerve will slowly develop a thickened coat of scar tissue.
You can try a few simple actions to reduce the pressure in your foot. These actions include choosing a shoe with plenty of toe space, using a pad in the shoe, placed under the ball of your foot, allowing the spread of the bones apart. If this does not work, your doctor may recommend a cortisone injection to provide some relief. If this does not describe the numbness in your foot, continue reading!
Compression of the nerves passing through the front of the ankle or top of the foot causes numbness on top of your foot. This is usually caused by over tightening the shoelaces. People with high arches are more susceptible to this issue. This can be resolved by loosening the shoelaces, using a modified lacing method, or applying padding under the shoe tongue may help reduce these symptoms.
Other options to consider include a period of rest or orthotic shoe inserts. If the numbness persists and is not relieved by any of these methods, it may indicate a medical condition and require you to seek your physician. Before scheduling an appointment with your physician you can always talk to a staff member in your corporate fitness center that may have helpful suggestions!
Check out this blog from one of our health coaches about her experience with finding the right shoe!
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Are you looking for fitness tips, a little extra motivation or some exercise accountability? There’s an app for that! Over the past few years, health and fitness apps have grown and can provide information such as, distance and pace, strength, circuit and flexibility routines, estimate calorie expenditure, and some can measure your heart rate. Some apps will send daily fitness tips or motivational statements to help keep you on track with your exercise routine. But, if you’ve ever tried to search for health and fitness apps on your phone, you know how overwhelming it can be.
Ten years ago I decided to run my first half marathon. I have never been much of a runner, so I wanted to challenge myself. I went straight to my local department store and bought a new pair of shoes and hit the pavement. After a few weeks, I started to notice some knee pain. It got worse as I went into longer runs and eventually my back started getting the aches as well. When the pain became too much, I went to see my physician. His first reaction was for me to buy new shoes and a pair of inserts. Could this really be the only reason for my excruciating pain?
Aziza joined the Wellness Center when she started her employment in September. In three months she referred four new members to our Corporate Wellness Center and she says she is working on more. I am thrilled to have her as ambassador member of the Wellness Center and also admire her ability to motivate herself and her associates to get more active. Here is her story and hopefully she’ll get you motivated to get moving too.
attitude about these days. Here is what she says about her off days, “I am human, and I know that I will have my “off days” but you just forgive yourself and pick back up. When I get weighed in each week with Weight Watchers®, my number on the scale that day either makes me work harder or lets me know I am on the right track. I have come too far and refuse to let the scale go backwards. I am too determined and have worked too hard.” 
Did you enjoy yourself a bit too much while watching the big game on Sunday night? Did you vow to stop at three chicken wings and one beer? Did the wings and beer turn into a dozen chicken wings, plus two pieces of pizza, and more artichoke spinach dip then you’d like to recall? Despite our intentions to practice some self-control, we all over-do-it with food and alcohol sometimes. Don’t let one night or even several days of poor eating habits discourage you from chasing after the goals you set for yourself this year. 
I attended a webinar a few years ago that suggested that the holiday season now extends from Halloween until the first Sunday in February when we gather ‘round a screen and raise a beer to the football God’s to watch the “Big Game”.
Honestly, our staff run into this all the time. Anyone who has ever managed a fitness program with a policy in place that requires a medical release for individuals with specific health risks before they can participate knows how many would-be exercisers get disgusted with that policy and thus never return to join your program. I get it, it’s frustrating. 
Our staff is kicking off our annual Maintain Not Gain program at our client sites. This program is structured to help individuals maintain their weight through those months filled with tasty food and delicious treats that surround the holidays. As you gear up for the holiday parties and events stay on track by following our Free Workout Friday blog postings to keep your workouts on track. We aren’t saying you can’t enjoy the food, we just suggest proper portion sizes and that you don’t skip out on your workouts! 
Thanksgiving is almost here! That means it’s time to sign up for your local Turkey Trot, Drumstick Dash or your own personal Thanksgiving Day 5K! Studies have proven that your metabolism increases for several hours post-workout, so make a priority to squeeze in some exercise and boost your body’s calorie burning abilities before the big feast. If you do happen to be training for a 5K on Thanksgiving Day, see below for a sample training program that starts on Monday, 11/11. So today, we want you to go for a brisk walk because you need to pick up the pace on Monday!
Did you know that you can exercise your abs every single day of the week? Normally with strength training, you should wait 48 hours before lifting with those same muscles again—however, since the abdominal muscles are made for endurance by performing jobs like supporting posture and breathing, they can be worked all 7 days of the week! If you are particularly sore after an ab workout, still use your best judgment, and delay working them until the soreness is gone.