Most of my favorite childhood memories revolve around activity: sprinting to/from school while wearing a dress and patent leather shoes with ruffled socks, climbing a rope over two stories high to slap the ceiling in gym class, scaling the tree in my backyard to get to my secret perch on the kitchen roof, performing countless pull-ups and flips on the chin-up bar in my bedroom doorway, scoring a goal in an epic championship soccer mud-fest and skipping religion class (with mom's approval) to go for a bike ride on the first day of spring. I loved how physical activity made me feel strong and free.

Sadly, many of today's children don't know what that feeling is like. Computers, cell phones and cars win out over balls, jump ropes and bikes. Kids' activity levels have decreased by 50-75%. Physical education and recess are limited in schools. Shockingly only 6 states require physical education in every grade and only 20% of schools require daily recess. Only 1 out of every 3 kids is active every day.

The price? In 2008, the monetary cost of physical inactivity in the US swelled to $200 billion. More shockingly, today's 10 year olds are on track to die 5 years earlier than their parent's generation. Not to mention that inactive bodies lead to inactive minds as test scores can be as much as 40% lower than an active child's scores. Morally and economically this is unacceptable.

Research shows that kids of active moms are twice as likely to be active. I imagine the same is nearly true for active dads, grandparents, aunts, uncles and guardians. Our bodies are designed to move.  Take your child on a hike, bike ride or play a game of catch before dinner. Participate in our Zoomerangs Kids Running Program as a family.  Volunteer to coach. Support events, organizations and initiatives like Designed to Move that encourage kids to be active.

It's time to work together as a community to break the inactivity cycle and give our kids 5 more years of life - and some amazing childhood memories. We can all afford to move a little more.

Be Fit!

Steph

If you are like most people that have been diagnosed with plantar fasciitis, you are probably wondering the same question; why is it such a nagging injury?

The plantar fascia is a flat band of connective tissue that starts on your heel bone (calcaneus) and runs along the medial longitudinal arch of the foot, attaching at the base of the toes. Its function is to maintain the shape of the arch through the different phases of gait. The plantar fascia acts like a cable that tightens and shortens during the propulsion stage of gait, allowing the medial longitudinal arch to maintain its height. The shortening of the plantar fascia to maintain arch shape is referred to as the "windlass mechanism."

If there is too much motion in the joints of the foot (excessive pronation) or not enough motion in the foot (under pronation), the stresses that are absorbed by the plantar fascia during gait are increased. Different biomechanical inefficiencies in the foot throughout the gait cycle can increase the stress on the plantar fascia, resulting in heel pain. One person may over pronate, while another does not, but they still both present with symptoms of heel pain. There is not one specific abnormality that causes the pain, but rather, many possibilities. This is part of the reason why resolving the pain can be a sometimes tricky and lengthy process.

Abnormal stresses absorbed by the plantar fascia create a tensile force on its attachment on the calcaneus. These forces pulling on the bone can sometimes cause a little piece of the bone to start to grow in the direction of the forces, creating what is called a heel spur. This can potentially complicate things more, though much research suggests that the pain actually comes from the tension on the plantar fascia rather than from the spur itself.

With all of these stresses going through the foot, at roughly 3 times body weight during running, it is no wonder why this condition is such a common complaint of runners. Over time, the tension forces on the plantar fascia cause micro-tears in the tissue, which results in inflammation. Inflammation is the body's natural response to injury and is necessary for proper healing to occur. So in a way, inflammation is actually a good thing.

The problem with plantar "fasciitis," (inflammation of the plantar fascia) as its name suggests, is that there is not much inflammation going on at all! Once a micro-tear occurs, there is not enough time for the body to go through the full healing (inflammation) process before the next micro-tear occurs. Since most runners don't rest at the first twinge of heel pain, they are not allowing enough healing time which causes the tissue to get caught in a chronic stage of degeneration, in which tears are occurring but not healing properly. This causes a buildup of scar tissue, a weakening of the plantar fascia, and a decrease in blood flow to the area. It is this combination of things that leads to the chronic, nagging nature of this injury!

With so many different potential causes of plantar fasciitis, you can see why treating - and preventing it from coming back - can take some time and effort!  Click here to read on...

Keeping yourself healthy and injury-free takes time and effort. Like any well-oiled machine, proper maintenance is critical, and if (when) a breakdown occurs, don't ignore it. Take the steps to repair it - the right way!

One of Stacy's projects has been to build our medical product offerings and make it easy for you to find what you need, whether it is to prevent an injury or help treat it during all stages of care from acute onset to rehabilitation to return-to-exercise.

She has also created a handy Injury Chart that shows which products are recommended for specific injuries. Use the chart to create your custom Injury Kit that includes 3 or more products and save 10%!  

To learn more about each product, click on its name below.

Plantar Fasciitis:

  *  Foot Rubz & Foot Wheel

  *  Strassburg Sock

  *  Feetures Plantar Fascia Sleeve

  *  Therapearl Cold/Hot Pack

  *  Trigger Point Ball / Kit

  *  The Stick

  *  The FRoller (a "cool" new product invented by a XC coach)

  *  ProStretch

  *  Stretch-Out Strap

  *  Inserts

Achilles Tendonitis:

  *  ProStretch

  *  Stretch-Out Strap

  *  Trigger Point Ball / Kit

  *  The Stick

  *  The FRoller

  *  Therapearl Cold/Hot Pack

  *  Compression Socks / Sleeves

  *  Strassburg Sock

  *  Tendon Trak

  *  Inserts

Shin Splints:

  *  Inserts

  *  Compression Socks / Sleeves

  *  Trigger Point Ball / Kit

  *  The Stick

  *  The FRoller

  *  ProStretch

  *  Therapearl Cold/ Hot Pack

Runner's Knee:

  *  Foam Roller

  *  Trigger Point Kit

  *  Stretch-Out Strap

  *  Inserts

  *  Tendon Trak

  *  Therapearl Cold/Hot Pack

It's time for our quarterly Cupperaware Party sponsored by our friends at Moving Comfort and Enell (makers of Oprah's favorite sports bra)!

Research shows that more than 50 percent of women experience breast pain when exercising due to excess movement. Whether you are running, walking or jumping, your girls move in a Figure-8 pattern: up-down and side-to-side. This movement strains your Cooper's ligaments which can lead to premature sagging and back problems, not to mention the chafing that makes showering not so fun after a workout.

It's time to show your girls some love and support - and not with one of those cheap over-the-head sports bras that smooshes instead of controlling and enhancing! Join us on Wednesday, March 20 for a special sale on Moving Comfort & Enell Sports Bras.

If your kids like to run, we've got a fun program just for them: Zoomerangs!  This non-competitive "open track" program is designed for kids aged 4-13. It gives them the opportunity to experience running in a fun, friendly atmosphere where the motto is "Will run for worms" (gummy worms, that is!).

  
 It's a great place for kids to run safely, correctly using good form, make friends and get stronger/build endurance so they can perform better in other sports (or rock the mile in gym class). Most of all, our goal is to empower kids to accomplish their goals and instill in them a lifelong love of running. It's also a great opportunity for mom and dad to spend quality time with your kids - and get in shape too!

Thanks to our friends at the  Glastonbury River Runners, we will be again hosting a session in Glastonbury (at Glastonbury High School - begins on April 28) and one in West Hartford (at the University of Saint Joseph track - begins on April 21).  Both programs will meet on Sunday's at 3:30pm.

For more information or to register your child(ren), click here.  Scholarships are available as well as discounts for families with 3 or more kids.  Contact Steph for details.

If you are looking for a fun destination fall marathon, we invite you to meet our highly qualified coaches (Aubrey Schultz and Bill Honeck of Get Out N Play) and learn more about our Marathon Training Program at our Info Night on Monday March 4th at 7 PM. We'll also be at the shop on Saturday March 16th from 10am-2pm and on Sunday March 17th from 12-4pm so stop by our info table with your questions.

This fall, we are bringing a group of athletes to Bar Harbor, Maine for the Mount Desert Island (MDI) Marathon, on Sunday October 20th, on the doorstep of Acadia National Park. Bar Harbor is a quaint seaside town with scenic New England charm. The point to point marathon has been hailed as the "Most Scenic Marathon" by Runner's World and runner up for Best Overall Marathon. Over the rolling terrain your eyes will take the beauty of ocean vistas, lakes, forests and quaint villages. It's been called "Big Sur of the East".

The race will fill up soon! Procrastinators will miss out on this amazing opportunity. If you are looking to get faster, this coaching program will surely move you in the right direction. A destination fall marathon is a perfect way to culminate your 2013 season. Come into the race well-prepared and injury-free with a huge foundation to surprise yourself and build confidence in your racing abilities. Make this marathon one for your record books!

For more information, email Coach Aubrey.

I'd love to call this an instant recipe. However, something cooked for three to six hours in a slow cooker will not instantly arrive on your plate. Some patient waiting is required. I imagine you are a busy person with lots to do and that's where this recipe shines. Cut up two ingredients (an onion and some garlic) measure (and/or eyeball) a few more ingredients, stir, and turn on your slow cooker.

That's it. Now you have time to run, hit the gym or attend to life's other activities. Waiting for you upon your return, will be a slow cooker full of flavorful, fiber-rich beans. Serve it over toast, using a slotted spoon to make the dish heavy on the beans. The next day use the beans and the broth for a hearty soup, by adding cooked rice.

Slow Cooker Black Beans

Ingredients:

• 1 large onion, finely chopped
• 3 garlic cloves, minced
• 1 Tbsp cumin
• ½ tsp dried oregano
• 2 tsp smoked paprika
• 1 lb dried black beans, rinsed
• 1 dried chile
• 2 Tbsp tomato paste
• 2 tsp salt
• 10 cups water
• Optional: toast, sour cream, cilantro and avocado
 

Directions:

1. Put all the bean ingredients in a slow cooker. Give it a quick stir. Cover and cook at high setting until the beans are tender, about 3-6 hrs.
2. For a slightly thicker soup, remove 1 cup of beans and puree in a blender or with an immersion blender. Return it back into the slow cooker.
3. Serve with toast, cilantro, avocado and cumin spiked sour cream. To make a tasty toast, drizzle a thick slice of bread (like ciabatta) with olive oil and sprinkle with salt. Pop into a toaster oven until done to you liking. For the sour cream, mix ¼ tsp cumin with ¼ cup sour cream.

Source: Deb Perelman's The Smitten Kitchen Cookbook

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STORE HOURS:

Investigators from the Dept. of Preventive Cardiology at Hartford Hospital are conducting a research study to examine the effects of statins (cholesterol-lowering medications, examples are Lipitor, Zocor, Crestor, simvastatin) on physical performance in active adults. 

• The protocol involves 4 visits to Hartford Hospital involving exercise tests on a bicycle, balance, and flexibility testing before and after stopping medication for one month.

Subjects will be compensated $100 for their time and gain valuable information about their aerobic fitness level.

We are also recruiting control participants  who are not taking any cholesterol-lowering medications.  

Please contact Sara at sgregory@harthosp.org or (860)545-4759