Welcome to your health questions, answered.
In this section, SDNN and a range of local experts answer your burning health and wellness questions – everything from exercise, diet and fitness to health and body issues. We’ll crack the myths, correct the contradictory information and put truth into the hearsay that is so often a part of the wellness world.
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Answering this week’s questions, from Magdalena Ecke Family YMCA in Encinitas, is Fitness Director Kristin Ugrob.
Q. I’ve had a problem with plantar fasciitis that has limited my kickboxing. I have had a cortisone injection and seen the doctor. I’ve changed my shoes and added some special foot stretches. All of those changes have helped and I’m back to kickboxing, but I’d like to find ways to get the benefits of this workout without the impact. Any ideas? (Please don’t say swimming. I really don’t enjoy it the way I enjoy kickboxing.)
A. Kristin says: Kickboxing puts a lot of torsion on the foot, ankle, knee and hip. Keeping your kicks low and making sure you are rotating on the ball of your foot versus having your heel down as you turn will help reduce stress on the foot and ankle. Warming up with 10 or 15 minutes of cycling or walking followed by some gentle stretching of the calf, shin, hamstrings and quadriceps could help prepare the body for the class. Group cycling is a great activity to try that is provides a cardiovascular challenge and low impact on the joints. It also has the benefit of strengthening the thigh and lower leg muscles, which will give more stability to the entire lower body. Pilates and Bender Ball classes can also challenge the core and help limit stress on the gross musculature of the body.
Q. How can I work in time for fitness in an already chaotic work schedule?
A. Kristin says: Try waking up 30 minutes earlier and popping in a video workout. Take a “working” lunch and exercise for 30 minutes. Make sure you schedule your workout just like any other appointment.
Q. Can fish oil capsules help you burn calories and lose weight?
A. Kristin says: