Knee Injury and Indoor Group Cycling

Indoor cycling is a workout that can be enjoyed by almost any fitness level, age or body type. The high-intensity workout is a great alternative to other workouts, such as running without the impact. Sometimes instructors and participants forget that less impact does not decrease the chance for injury. They often forgo proper setup and preparation, choose contraindicated skills and drills, and neglect recovery and maintenance. Over time, overuse injuries may occur, especially in the knees. Pedaling produces a great deal of force on the knees, so if the seat or foot is not in the right position, the incorrect distribution of load can result in knee pain from general weakness or tightness in the muscles of the lower body, poor bike setup and overuse.
Strengthening and stretching the lower body prior to your indoor group cycling class can help prevent knee injuries. Reverse lunges target the hamstrings, quads, glutes and calves. Begin with your left knee up in front of you. Step back to the ball of your left foot, then kneel down toward the floor, no lower than 90 degrees. Return to the starting position. Complete 12 to 15 repetitions, then change sides. Next, stand with your feet hip width apart. Walk your hands down your legs, then forward on the floor until your hands are in front of your shoulders, pressing your weight into your heels. Hold the hamstring and calf stretch for 15 to 30 seconds, then walk your hands back toward the feet and up the legs. Repeat two to three times, keeping the legs straight.
The saddle of indoor cycling bikes may be uncomfortable at first, causing some participants to sacrifice proper body mechanics for comfort. The saddle height should be adjusted so you have approximately 25 to 30 degrees of knee flexion at the bottom of the pedal stroke with a neutral foot. When setting the fore/aft of the saddle

Vivier Roger Sandals

Roger Vivier High-Heeled Sandals Green Blue

BUY NOW

£311.31
£184.15

, visualize a line that intersects the knee, ball of the foot and the pedal¡¯s axle. Set the handlebars at an appropriate height for comfort. You should be able to reach them and feel upper-body support without strain in the lower back, shoulders and neck.
Many indoor cycling knee injuries can be avoided with routine bicycle maintenance, cadence control and correct resistance. Make sure the bike you are using for class is secure. The handlebars, saddle, pedals and shoe cages should not be loose. During class, your cadence should between 80 to 110 rpm on a flat terrain, 60 to 80 rpm during climbing segments. Too little resistance can be just as harmful to the knees as too much. The warmup and cool-down of the class help prevent injury by getting the body ready for the high intensity workout

Roger Vivier

Roger Vivier High Heel Sandals Red Blue

BUY NOW

£346.06
£182.76

, then allowing it to recover safely.
Arrive at class at least five to 10 minutes before class to inspect your bike and set up. Ask the instructor if you are not sure about your body position and let her know if the bike is in need of repairs. Use the recommended amount of resistance for the warm up, drills and cool down. Participate in the stretches off the bike at the end of class. If you do start to have knee pain during or after class, take a day off between classes and RICE — rest, ice, compression and elevation — until the pain from the inflammation subsides. Cross train on alternate days with walking or the elliptical. Consult a sports medicine physician if the knee discomfort continues.

What Kind of Pedals Are on Most Stationary Bikes?

The first stationary bikes created specifically for the original indoor cycling program were an innovation of Johnny Goldberg, a South African endurance racer in search of a more effective way for cyclists to train inside. Consequently, the geometry of indoor cycling bikes is similar to that of road bikes. Stationary bikes feature drive trains with bike chains, weighted flywheels and dual-sided pedals.
Early stationary bikes manufactured by Schwinn came standard with platform pedals that had toe clips on one side. Toe clips, or toe cages, are hard plastic toe box cages bolted to the pedal. They have adjustable nylon straps so that you can tighten them to keep your feet, for the most part, in the same place on the pedals as you ride. On these bikes, whether you wear gym shoes or cycling shoes, you must use the toe clips to stay connected to the pedals. Schwinn stationary bikes that say ¡°Johnny G¡± down the side of the frame have these pedals unless the fitness facility has changed them out over time.
When the company Star Trac started making the bikes, it implemented a new standard pedal system, which is what you¡¯ll find in most indoor cycling facilities. These dual-sided platform pedals have the same toe clips with adjustable straps on one side as their Schwinn predecessors, in addition to SPD-compatible clips on the other side. SPD, or Shimano Pedal Design, is the most widely used clipless pedal system. The system’s clips accommodate SPD cleats. Dual-sided pedals provide riders with cycling shoes or gym shoes with a means to properly attach to the pedal.
In studios frequented by a significant number of serious cyclists or fitness riders who wear only cycling shoes, a small number of bikes might have fully clipless pedals. This usually happens in larger studios with between 30 and 50 bikes, and typically no more than 10 percent of bikes have full SPD clipless pedals, with clips on both sides

Roger Vivier Sale

Roger Vivier Sale Belle De Nuit Strass Pumps Pink

BUY NOW

£399.56
£187.62

. The main advantage for the rider is that clipless pedals are small ¡ª they¡¯re situated directly under the ball of the foot and, unlike platform pedals with clips, don¡¯t touch the toes or arch of the foot. Smaller pedals translate to increased foot comfort on the bike.
Dual-sided pedals with toe cages and SPD clips are the most prevalent style of pedal, simply because many stationary bikes come with them, but your fitness facility might have a different setup. Some studios have Look pedals, the clipless system road cyclists most often choose. The Look system is not SPD-compatible and its existence in the indoor cycling studio is rare. Facility managers normally advise cyclists who use the Look system on their own bikes to buy a specific pair of shoes for indoor cycling and install SPD cleats. Call your facility in advance to find out how many bikes are in the studio and what pedal systems they have.

What Are the Treatments for Fallen Arches?

Fallen arches, also known as flat feet or pes planus, may be present at birth or develop later in life. The midfoot normally exhibits a slight arch, keeping this region raised during walking. Absence of the normal arch causes flattening of the sole. Many people with fallen arches have no associated symptoms, while others experience foot pain or fatigue

Vivier Roger Sandals

Roger Vivier Brown Vegetable Calf Cross Over Sandals

BUY NOW

£341.19
£177.89

. Treatment for fallen arches depends on the severity of the condition and associated symptoms.
Doctors commonly prescribe shoe inserts, or orthotics, to support the arch. These devices make walking and standing more comfortable for a person with fallen arches, reports the American Academy of Orthopaedic Surgeons. Orthotics are typically worn with closed shoes. They are available over-the-counter or can be custom-made.
People with flexible feet who develop fallen arches may benefit from foot strengthening exercises, notes the Nicholas Institute of Sports Medicine and Athletic Trauma. Standing on a towel in bare feet and grasping the material with the toes is an easy foot-strengthening exercise that can be done at home. Standing on one leg while arching and releasing the foot may also prove useful. Doctors may prescribe gentle stretching exercises for the foot and ankle tendons.
Anti-inflammatory medications such as ibuprofen and aspirin can provide short-term relief from foot pain associated with fallen arches, notes the American Academy of Orthopaedic Surgeons. Doctors sometimes inject the foot with a corticosteroid medication, which acts as an anti-inflammatory, to relieve acute pain. Although medications can provide symptom relief, they do not correct the underlying foot abnormality.
Posterior tibial tendon dysfunction is a common cause of fallen arches in adults. The tendon runs along the bottom of the foot and up the back of the ankle, connecting to the tibialis posterior muscle in the calf. The posterior tibial tendon is an important support for the foot arch. Overuse, inflammation and tears of the tendon may cause progressive foot and ankle pain and the development of flat feet. The American College of Foot and Ankle Surgeons states that an ankle brace, leg cast or removable boot may be used to temporarily immobilize the posterior tibial tendon, facilitating healing. Physical therapy typically follows immobilization to strengthen the foot and restore normal foot structure and function.
Fallen arches may occur with deformities of the foot bones. Tarsal coalition is a congenital condition in which the bones of the foot do not separate from one another during development in the womb. A child with tarsal coalition exhibits a rigid flat foot, which can be painful, notes the patient information website eOrthopod. Surgery may prove necessary to separate the bones. Other foot and ankle conditions that cause fallen arches may also require surgery if noninvasive treatments fail to alleviate pain and restore normal function.

When/How to Wear White

You love the color white, as evidenced by your home d¨¦cor. Layers of white adorn pretty much every surface in your house. White walls, white rugs, white slip-covers and white bedding. But when it comes to your wardrobe, there’s a serious dearth of white, because you just don’t feel like you’ve ever been able to pull it off.
We know that white doesn’t suit all skin tones. Lovely ladies with dark hair and olive skin or a good tan seem to wear it best. But that’s not to say that pale skinned blondies and redheads can’t rock a white look as well. And yes, it’s true that if you’re not built like a fashion model, white can make you look a little heavier than you actually are. Just keep in mind that while white skinny jeans may not be the right choice for your frame, you may find that a boot cut is considerably more flattering. Let’s get down to the brass tacks of pulling off white in an ensemble.
White isn’t the most forgiving color when it hugs your curves, especially when it’s something made with a breezy fabric, like a summer dress. Flowy is the name of the game when it comes to selecting white apparel. A gauzy cotton dress shouldn’t be clingy or fitted. And if you want to avoid others being able to identify your underpinnings, stick to bras and undies that match your skintone. When it comes to shoes and accessories, white is best paired with a palette of natural colors

Roger Vivier Sale

Roger Vivier Sale Beige Python Leather Buckle Court Pumps

BUY NOW

£406.51
£201.52

. Sure, you could wear red pumps with your crisp white shirt dress, but that’s a little ’80s, don’t you think? Instead, choose camel or brown sandals. White also looks great with metallic sandals, like silver and gold. Same goes with jewelry; opt for a wooden bangle or oversized wooden beaded necklace, or a simple metallic chain and earrings.

Fall Shoe Trend Guide

For the fall 2010 season

Roger Vivier Sale Belle Vivier 45mm Patent Leather Pumps Coffee

Roger Vivier Sale Belle Vivier 45mm Patent Leather Pumps Coffee

BUY NOW

£382.19
£187.62

, your shoe choices will help define and refine your style. This is a banner year for shoe fashions, with big boot trends vying for your wardrobe dollar against classics like kitten heels and stilettos with high-rise attitude

Vivier Roger Sandals

Roger Vivier Brown Vegetable Calf Cross Over Sandals

BUY NOW

£341.19
£177.89

.
If there were ever a year to layer up on leggy looks, this is it. But there are also styles to fit everyone’s tastes – from extravagant to comfy and feminine. We’ve got a lot of ground to cover, so let’s get started.

How to Design a Woman’s Closet

You may be facing the same situation in your closet as can be seen in the “before” picture shown below. It can be a disheartening picture. But this article will help you turn that picture into a woman’s closet you can be proud of.
First, remove the clothing from the rod and the stacks of merchandise strewed on the shelf and floor. Place these items into groups of similar objects. Calculate how much room you’ll need for each group, then measure the space available in the closet — length, width, and depth. You will then have the numbers you need to formulate a tentative layout. This layout is much like working with a group of building blocks of assorted sizes. Give some thought to the items of a woman’s wardrobe that must go in these “blocks” of space: dresses, skirts, sweaters, blouses, high heels, handbags, necklaces, and a range of other items. The closet must have sufficient space to hang the dresses, as well as shelf space designed to fit high-heel shoes, knee-high boots, or wide-brimmed hats. After the hanging clothes have been positioned in the layout, play around with your remaining “blocks” of space, both horizontally and vertically, to fill in the gaps with your accessories.
As with any closet project, the route from a disorganized mess to a neat and orderly closet design starts with establishing a set of standard operational procedures, or handling instructions

Roger Vivier Shoes

Sale Roger Vivier Gommette Ballerinas Lipstick Red Flats

BUY NOW

£392.61
£201.52

, for the clothes and accessories that will be stored in the closet. Do not deviate from these guidelines; without standard procedures, you cannot maintain control of your closet.
Remove accompanying belts from slacks, skirts, and dresses. Otherwise, the garments may be stretched out of shape. Belts belong on a belt rack. When hanging slacks, match the inside seam to the outside seam at the bottom edge. Hold the slacks at the bottom, and the crease line is defined. Buttoning or zipping the slacks misaligns the crease. Simply follow the crease line to the waistband and gently mold the zipper and placket into a fold. Then fold the slacks near the middle of their length and insert them onto a hanger, keeping the fold in the center of the hanger. You may prefer to hang your slacks by their full length, which calls for a type of hanger known as a clamp hanger. But be warned: These hangers might mar the cuffs of slacks or the waistbands of skirts by leaving pressure marks that are difficult to remove.
When hanging blouses and dresses, fasten the top button, perhaps the top two, or, best of all, every other button for the entire length of the garment. This eliminates wrinkles, cock-eyed collars, and twisted plackets. After putting the garment on the hanger, place the hanger on the rod so that all hangers face the same direction. Perhaps the worst habit you can get into is deliberately pulling a garment from its hanger. Instead, remove the hanger from the rod and then unbutton the garment from the hanger

Sale Roger Vivier Gommette Ballerinas Patent Leather Falts Pink

Sale Roger Vivier Gommette Ballerinas Patent Leather Falts Pink

BUY NOW

£371.77
£187.62

.
When handbags are placed on a shelf or in a cubbyhole, they should face the same direction and be in an upright position. Create divided compartments for handbags, with each compartment containing one color or a range of colors from light to dark. Closures should be properly buckled, snapped, or tied shut; if the straps or handles can be placed inside the handbag, do so. This stops the straps from getting tangled with other items in the closet.
Each part of your closet can be designed in a variety of configurations. You must determine which aspects of the given designs are most productive and effective for your own circumstances. For instance, in the “after” photograph, what is in the drawers? Lingerie? Socks? Nightgowns? Jewelry? Would the drawers serve you better in the bedroom itself? You must decide for yourself if it is a good idea to place dresser drawers in the closet. If the drawers contain items that are worn repeatedly before they are washed — such as sweatshirts, sweatpants, jeans, and other garments that you tend to throw on after work each day or for chores and/or leisure activities — it’s a waste of valuable space to stash them in a drawer unit. You would be far better served by placing them on shelves (perhaps behind a cabinet door).
The ideal way to handle these items, as well as robes and other nightwear, is to place a few small hooks in the accessible spaces along the side edges of the closet, or you could develop a system on the inside of the closet door. Also consider the manner in which the boots are stored. These boots could be folded for storage, using less shelf space. It isn’t true that your boots will suffer damage from this position.
As you become more aware of your closet space and its various configurations, the problem of seasonal clothes may enter your mind. It can be distressing to look at a wardrobe that contains items you know won’t be worn until the fall or spring. On the other hand, it can be a real nuisance to try to find these items in storage when the weather changes quickly. Both methods have advantages and disadvantages, and you must decide for yourself which works best for you.
Of course, the capacity of some closets simply cannot match your needs, despite all your refiguring and diagramming. But if you stick to the basic principles of organizing, your closet will at least provide as much storage space as possible. The most important thing to remember is to group things into categories. One simple rule could save you a lot of space and frustration!
?Publications International, Ltd.

Rehab Exercises for Peroneus Brevis

Peroneus brevis is one of the peroneal muscles that runs down the outside of your lower leg and enables you to turn your foot outward and raise the front of your foot off the ground when taking a step, known as plantar flexion. One of the most common injuries is a rupture or tear to the peroneal tendon, which attaches the muscle to the outside of your foot, and is usually caused by overuse of the peroneus brevis. Strengthening and stretching exercises for the lower leg can help prevent and/or recover from an injury.
This exercise helps strengthen your calf muscle, which can help prevent overreliance on your peroneus brevis. Stand on a step with your heels hanging over the edge and make sure you can hold on to a wall or hand rail for support. Bend your knees slightly so your calf muscles aren¡¯t fully extended, then raise your heels as high as you can. Lower back down to the starting position and repeat as many times as you can. As your strength improves, try doing the calf raises on one leg at a time.
Sit in a chair and place one ankle on the knee of your other leg, the foot of which should be planted on the floor. Point the toes of your raised foot and then use your hands to gently rotate your ankle so the sole of your foot points toward the ceiling. You should feel a stretch down the outside of your lower leg; hold it for up to 30 seconds then relax and repeat on the other leg.
To do this exercise, you will need an exercise band, which you wrap around the ball of one foot while sitting on the floor with your legs straight out in front of you. Hold firmly on to the ends of the band with both hands and pull them gently toward you as you point your toes, then raise your toes up toward the ceiling. Do three sets of 10 repetitions on both legs.
Stand facing a sturdy wall and place your hands on it at shoulder height and about shoulder-width apart. Your toes should be a couple of inches from the wall then take a step back with one foot, keeping both feet point directly forward. Bend the knee of your front leg and lean into the wall to stretch the calf muscle. Hold for up to 30 seconds and repeat several times on both legs

Roger Vivier Sale Flats

Sale Roger Vivier Flat Shoes Dark Blue

BUY NOW

£399.56
£198.04

.

Fastest Way to Get in Shape for Hiking

While hiking can be fun and adventurous, it also is physically demanding and requires you to be in good shape. Depending on your current fitness level and the hike’s difficulty, you will want to give yourself anywhere between two to eight weeks to prepare your body for hiking. Hikes that are longer in length and more difficult in terms of steepness will require you to be more fit than hikes that are more leisurely or shorter in distance. Choose a hike you realistically can complete after a few weeks of focused training.
Engage in cardiovascular exercise five days of the week for 30 to 60 minutes per session. Workouts should be done at a moderate intensity in which you can carry on a conversation but still are breathing heavier than usual and working up a sweat

Vivier Roger Sandals

Roger Vivier Brown Vegetable Calf Cross Over Sandals

BUY NOW

£341.19
£177.89

. Do cardio that works the major muscle groups in the lower body since the legs are predominately used in hiking. Running and cycling are good options as well as stair-climbing at the gym or the local stadium. Include hills in your workouts to simulate a hilly hike.
Strength train two to three days per week in preparation for hiking. Strength training will build up your lower and upper body, particularly important if you are carrying a heavier backpack with food and basic essentials. You do not need to put on a lot of muscle bulk for hiking as the heavier mass potentially could slow you down. Rather, lift for general strength and conditioning by selecting six to eight exercises per workout for the arms, shoulders, chest, back, legs and gluteals. Choose a weight that you causes fatigue by the 12th or 15th repetition, and complete two to three sets in total.
In addition to a structured exercise routine

Roger Vivier Sale

Roger Vivier Sale Three-Tone Belle De Jour Suede Pumps Blue

BUY NOW

£382.19
£187.62

, aim to incorporate more physical activity into your everyday life. Take the stairs at work whenever you need to switch floors and even during a lunch break for extra exercise. Walk to work or park a couple of blocks away. Get out your push-bike and cycle around the neighborhood with family. All of these activities increase the heart rate and get the muscles pumping in preparation for hiking a trail in your future.
Adopting healthier eating habits in the weeks prior to your hike will boost energy levels and fuel muscles for extended exercise. Poor eating habits will leave you lethargic and weak, so avoid foods high in fats, particularly trans and polyunsaturated fats in favor of low-calorie, nutrient-rich vegetables, fruits, lean proteins and monounsaturated fats. Healthier eating also will help you drop excess pounds if you drop your overall caloric intake. This will make your hike easier and more enjoyable.