While there are plenty of things that can cause leg and foot pain for those who are working out – especially if running or heavy aerobics are involved – improper shoes are quite often the main culprit. If a person doesn’t wear a good pair of shoes while working out, all kinds of problems can arise.

Poorly fit shoes can:

• Cause blisters and chafing
• Promote bruising on the bottom of the feet, especially for runners
• Add to or create calve pain
• Promote cramping
• Increase the likelihood of injury due to a lack of support.

Selecting Proper Shoes

Buying good workout shoes isn’t quite like picking out a pair of loafers for the office. Since intense physical activity is the plan when wearing these shoes, the fit must be excellent and the support provided proper.

Here are tips for buying the right shoes for exercise:

• Be sure to buy the right type of shoe – All sneakers are not made alike. Some are designed specifically for runners, others are meant to provide the right support for basketball, aerobics, walking and other forms of activity. Be sure to look at the right shoes for the desired exercise.
• Only try on shoes late in the day – As the day wears on, the feet tend to swell a bit. Trying shoes on when feet are at their largest is likely to produce the best possible fit.
• Be picky about feel – When trying shoes on, make sure there’s some space between the front of the longest toe and the end of the shoe. There should be enough room to easily wiggle the toes. If there’s not, a larger size is in order.
• Trust the eyes – Once a seemingly good fit is found, take the shoes off and place them next to the feet. A good fit will appear slightly longer and wider than the feet. If shoes aren’t obviously bigger, consider going up a half size.
• Consult an expert -  Fitness professionals often have wonderful recommendations on the types of shoes that provide the best fit and support for certain activities. Ask around at the gym.
• Go high-tech – There are shoe stores for athletes that combine science in with fittings. They do this by using special sensors that gauge pressure points when a person is working out. This enables employees to find the right fitting shoes for each individual customer.

There are plenty of reasons that exercise routines get sidelined. To increase chances of enjoying success, start from the bottom up. Get a good fitting, comfortable pair of shoes and a new routine can start off on the right foot.

There’s good news. Depending on the injury in question, there may not be a reason to derail a workout plan. Researchers at the University of Oklahoma have discovered that people can still gain benefits from modified workouts even if they’ve suffered an injury.

Oklahoma’s researchers focused on people with arm injuries. Let’s say the right arm is hurt, but the left arm still goes through the workout routine on a regular basis. Believe it or not, researchers discovered that benefits can extend to both arms even if only one is put through the paces.

Researchers looked at people who only trained one arm for two weeks. They found that strength in the “off arm” increased up to 10 percent despite the injury. The reason for this is that exercising one arm can stimulate muscle nerve fibers in the opposite arm. That means even if one arm isn’t put through the paces, it can benefit in movement in the other.

What to Do Before Trying This

While the University of Oklahoma’s research is great news for those who don’t want to let injury sideline their fitness routine, it’s still important to exercise caution. Before trying to work out when there is an injury, be sure to:

• Consult a physician – It’s always a good idea to check with a physician to determine if working out with a specific injury is a good idea. A doctor might have compelling reasons why a fitness plan should be tabled for a time. It’s also possible the doctor will have some insights on what should be done and what should be avoided.
• Work with a trainer/yoga instructor – Trainers/Instructors can offer some very good insights on creating modified exercise plans to use while a person is recovering from injury. It’s best to get professional advice and make any modifications that are recommended for the duration of recovery.
• Stay positive – Even if a fitness plan has to be completely derailed due to an injury, try to keep a positive attitude. Get right back on track as soon as the recovery period has passed. Don’t push too hard either. It may take time to get back up to full speed after an injury.

• 8 ounces uncooked linguine
• 1 medium carrot, thinly sliced
• 1/2 cup chopped onion
• 1/2 cup julienned sweet red pepper
• 1/2 cup julienned yellow bell pepper
• 1 medium zucchini, thinly sliced
• 1 medium yellow squash, thinly sliced
• 1 cup broccoli florets
• 1 pound thin fresh asparagus, cut into 3-inch pieces
• 8 ounces fresh mushrooms, sliced
• 1/3 cup all-purpose flour
• 2 cups cold water
• 2 teaspoons chicken bouillon granules
• 1/2 cup white wine or chicken broth
• 1/4 teaspoon salt
• 1/4 cup minced fresh basil
• 6 tablespoons grated Parmesan cheese

Wrong!

Using food as a reward for doing well in your workout program and on the scale is a plan that can backfire in the long run. While you might not have to resign yourself to a life without cake forever to keep your weight off, you don’t want to allow yourself an opportunity to redevelop old bad habits when your weight loss successes are so fresh. Rewards, however, are very important and you should use them when you’re striving to reach exercise and weight loss goals.

If not food, what should you use to reward yourself?

There are all kinds of options that can reward and keep you motivated. Rather than reach for an ice cream cone, cave in on a big dinner out or sneak a slice of cake, why not try:

• A massage – You’ve been working hard and if you have reached a weight loss milestone, you’ve probably been working out hard, too. Why not give those muscles some much needed TLC? A massage is a great reward that won’t add calories to your routine.
• Doing something fun – If you’ve always dreamed of going up in a hot-air balloon, skydiving or just going out and dancing, just do it. Use fun, exhilarating rewards to treat yourself for a job well done.
• Buy something special – If you’ve had your eyes on a new piece of jewelry or a nifty electronic gadget, go for it. It’s okay to treat yourself to a fantastic reward if you’ve reached a milestone.
• Get a good book – Working out and losing weight are taxing, take a break for yourself with a good book.
• A trip to the spa or salon – Give yourself a makeover to go with your new look. Get your hair done, have a facial, get those fingernails fixed. Just treat yourself to a little indulgence.

Rewarding yourself is a great way to keep motivation high for weight loss success. Your rewards, however, shouldn’t come in the form of food. If you’re having trouble coming up with ideas for goals and appropriate rewards, work with your trainer to set up a milestone system. Think small rewards for mini-goals and big rewards for reaching the long-term goal.

Directions
1. If grilling, preheat an outdoor grill for high heat, and lightly oil a sheet of aluminum foil. If baking, preheat oven to 375 degrees F (190 degrees C), and lightly oil a baking sheet.
2. In a medium bowl, mash black beans with a fork until thick and pasty.
3. In a food processor, finely chop bell pepper, onion, and garlic. Then stir into mashed beans.
4. In a small bowl, stir together egg, chili powder, cumin, and chili sauce.
5. Stir the egg mixture into the mashed beans. Mix in bread crumbs until the mixture is sticky and holds together. Divide mixture into four patties.
6. If grilling, place patties on foil, and grill about 8 minutes on each side. If baking, place patties on baking sheet, and bake about 10 minutes on each side.
Nutritional Information
Amount Per Serving Calories: 198 | Total Fat: 3g | Cholesterol: 53mg