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  • 3 Common Running Ailments and How to Cure Them

    Women running in the winterUp to 80% of runners sustain running-related injuries in a given year1. These injuries can occur because of numerous risk factors, including:

    1. Inadequate footwear support
    2. Not stretching before hand
    3. Overpronation
    4. Irregular gait
    5. Lack of core stability
    6. Excess training

    Knowing the most common ailments, and their potential causes is the first step to take preventative measures before, during and after a run. Not only will this keep you safe, but it will make you a more efficient athlete as well. Check out our breakdown of three common running ailments that all pavement pounders should be aware of, along with tips to recover if you experience it.

    Shin Splints

    This injury refers to lower-leg pain concentrated in your shins, which are located between the knee and ankle on the front. The soreness is felt either on the front of the leg, called an anterior shin splint, or the inside of the leg, called a medial splint.

    Cause: Often this ailment is caused by sudden, abrupt changes in your training program without giving the body enough time to acclimate. For example, if you increase your pace and distance before your body is ready. Or you run a steep incline when you’re used to running on flat surfaces. In both instances, too much pressure is placed on the tibia bone which leads to inflammation.

    Cure: To heal a shin splint, a gentle range-of-motion exercises targeting the feet, calves and knees to release tension on the lower-leg and strengthen the muscles which reduces the likelihood of future injuries3. Stretches include calf raises, dorsiflexion and lunges.

    Plantar Fasciitis

    This injury refers to a sharp, acute pain in the heel or the foot arch. This is caused by inflammation of a tissue band, known as the plantar fascia, which connects the heel and toes.

    Cause: This ailment tends to result from overpronation, or rotating the foot too far inward, which prevents the bones from absorbing the shock of momentum. Overpronation creates an uneven distribution of weight, leading to a flat-footed running gait. Plantar fasciitis can also occur in high arches that are not ideally cushioned and supported, intensifying the strain on foot muscles, tendons and ligaments.

    Cure: To heal plantar fasciitis, stabilizing both the heel and arch with proper footwear is crucial. Orthotics are your first line of defense. The arch must be in a supported position at all times while standing, walking and running. One unsupported step can add trauma to the injured area2.

    Achilles Tendinitis

    This is the largest network of tissues in the body, and its function is to connect the heel bone with the calf muscles. This injury refers to pronounced swelling and irritation in the Achilles tendon. Distance runners often experience this ailment if they don’t allow their bodies to ease into a mileage increase.

    Cause: Although this tendon can handle acute pressure, overexertion can result in the area becoming fatigued, weakened and degenerated. Achilles Tendinitis is also caused by tightness in the calves which further strains the tendon and forces it to exude twice the amount of effort it normally would.

    Cure: To heal Achilles tendinitis, cross-training with a low-impact regimen until the injured area is rehabbed completely4. Avoid weight-bearing exercises that add more stress on the tendon and substitute running with gentle cardio workouts like swimming or cycling. In addition, consistently stretch the calves and heels both before and after physical activities.

    Keep Injuries at Bay

    Strain on the body is an occupational hazard of being a dedicated runner; this sport engages the entire musculoskeletal system, after all. Just because injuries are common—and often expected—doesn’t mean there’s nothing you can do to protect yourself and decrease the risks involved.

    Smart, thorough and careful training could make all the difference between crossing that finish line or being laid-up on the couch. Keep the causes and cures in mind to become a better runner and avoid these painful, common ailments.

     

    Bio: Mary-Elizabeth Schurrer is a long-time health and fitness writer. As the managing editor of Natural Awakenings, she gets to explore and research a wide variety of health and wellness topics. She’s a regular contributor for MindBodyGreen and is frequently writing new posts for her personal blog Health Be a Hippie. Follow her healthy musings and adventures on Instagram.

     

     

    1. Lobby, M. (2013, March 18). Avoid a Running Injury With the 10 Percent Rule. Retrieved November 01, 2017, from https://www.active.com/running/articles/avoid-a-running-injury-with-the-10-percent-rule
    2. Ulishney, G. (2017, September 01). Hurt Less, Run More. Retrieved November 01, 2017, from http://www.fit2run.com/hurt-less-run-more/
    3. Virtual Sports Injury Clinic, 2018, http://www.sportsinjuryclinic.net/rehabilitation-exercises/lower-leg-ankle-exercises
    4. “Achilles Tendinitis.”Runner’s World, https://www.runnersworld.com/achilles-tendinitis

     

     

     

     

     

  • SimplyProtein's Picks for Fall Activities

    Saying goodbye to summer is never easy. Fortunately, we have some great ideas on how to make the most of your autumn!

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  • Seasonal Produce: Fall Edition

    The changing weather affects more than just our wardrobe. With cooler temperatures, frost forming, and reduced daylight, our local produce options vary. But the colder temperature doesn’t mean we have to suffer from a loss of fresh product variety!

    We’re highlighting some fall seasonal produce that is readily available for the autumn season and packed with nutrients.

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  • 8 facts you should know about GMOs

    Every October, the Non-GMO Project spreads awareness of GMOs in food production and the importance of consuming foods that are Non-GMO Project Verified.

    Below are 8 quick facts everyone should know about GMOs.  Continue reading

  • A Road Trip with Camille & Martin Across-Canada

    Cape Breton Island National ParkThinking of taking a road trip but not sure where to even start? It’s great to get advise from people who have already done it! Check out our interview with Camille & Martin about their Cross-Canada adventure!

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  • Pump up your Pancake game!

     

    Pancake Topped with SimplyProtein Bar

    Are you looking for a new way to add more protein to your morning routine? Our friend @ashleysieb.fit found a delicious way to combine pancakes with our SimplyProtien Bar for a protein packed breakfast that still tastes great!

     

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  • Have a great staycation!

    friends enjoying staycation at the lakeAugust may be here, but that doesn’t mean summer is over yet! Whether you have summer holidays or are just looking to take some time off work, a great vacation doesn’t have to cost you a lot of money or travel time. Here are some of our recommendations for how you can have the best summer staycation!

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  • Staying Fit at Your Kids' Soccer Game

    Between work, errands, dinner and shuttling your kids back and forth from activities, it can be challenging to find the time to squeeze some exercise into your day.  Why not take advantage of the time you spend watching your kiddos play soccer (or baseball, football etc.) by fitting in a field-side workout of your own.  Encourage some of the other parents to join in to make it a fun, social activity. Exercise, especially when performed outdoors, can help reduce stress and increase energy, allowing you to tackle the rest of your to-do list with gusto.

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  • Herb and Garlic Crusted Portobello Mushroom Burgers

    These delicious Portobello mushroom burgers are coated with our Herb and Garlic chips to add a delicious, crunchy protein boost.   Vegetarian, gluten-free, and made with clean ingredients, these burgers are a delicious alterative to traditional meat patties.  The best part? They are super quick and easy to make. Perfect for your next summer BBQ!

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  • Summer Family Fitness

    The school year is over and summer is in full swing.  Marks from school have been assigned and long forgotten in the carefree summer days.  But one mark we shouldn’t forget comes from the 2016 Participation Report Card on Physical Activity for Children and Youth where Canadian kids were given an F for sedentary behavior.  Canadian kids also received a D- in overall physical activity and a D+ for active play.  This places Canadian children among the least active in the world, lagging far behind other countries such as Slovenia and New Zealand where kids received A’s and B’s for physical activity.

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