Is big toe joint pain limiting your choice of footwear or keeping you from an active life? You may be suffering from a condition called hallux limitus.

A form of osteoarthritis, this condition is marked by a limited range of motion in the big toe and pain on the top of the foot. Degenerative arthritis or osteoarthritis are the main causes for this condition, but it can also arise from repetitive jamming of the big toe. The pain is caused by friction inside the joint as cartilage wear causes bone-on-bone movement.

If you are suffering from this condition, a foot and ankle specialist may recommend a variety of treatment options, ranging from special foot wear to surgical intervention. Conservative measures such as custom-molded foot orthotics are often recommended to help decrease stress in the joint and reduce pain. Surgical intervention may be necessary to restore functionality, but physical therapy is often used as a non-interventional method for managing pain and stiffness that may occur (before or after surgery).

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Making more time for exercise and cooking healthy meals at home will help you lose weight. Here’s something else you can try: get a good night’s sleep.

A new study adds to the growing evidence that there’s a connection between sleeping enough hours every night to maintaining a healthy weight.

Researchers from Sweden found that a specific region in the brain that “contributes to a person’s appetite sensation is more activated” to pictures of food after just one night of losing sleep.

Using magnetic imaging, researchers studied the brains of 12 men while they viewed pictures of food. They compared the results after the men had normal sleep and after they had one night without sleep. Their findings were published in The Journal of Clinical Endocrinology and Metabolism.

“After a night of total sleep loss, these males showed a high level of activation in an area of the brain that is involved in a desire to eat,” said lead researcher Christian Benedict in a news release from Uppsala University in Sweden. “Bearing in mind that insufficient sleep is a growing problem in modern society, our results may explain why poor sleep habits can affect people’s risk to gain weight in the long run. It may therefore be important to sleep about eight hours every night to maintain a stable and healthy body weight.”

The National Sleep Foundation recommends the following sleep guidelines:

• Adults should sleep 7 to 9 hours.
• Teens need 8 hours 30 minutes to 9 hours 15 minutes.

Sources: The National Sleep Foundation; Uppsala University press release; Journal of Clinical Endocrinology and Metabolism

Alice Warchol is a freelance health blog writer and fitness instructor.

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We suspect that the root of this question is a lack of clarity about what differentiates these two groups of exercises. We’ve broken them down below:

• Cardio Training
  According to the American Heart Association, cardiovascular exercise includes any aerobic exercise that increases you heart rate and “involves the steady and repetitive movement” of your upper (arms) or lower (legs) body.
• Strength Training
  Strength training is any exercise that involves – well – strengthening the muscles through “efficient force production, stability and mobility.” This type of training builds endurance and help your muscles use oxygen more efficiently.

Cardio training and strength training are not mutually exclusive and both should be practiced together to optimize weight loss and fitness results. Our personal trainers incorporate both kinds of training, along with nutritional evaluations, in their fitness programs to maximize client results and prevent injury.

January is the season when so many millions of Americans resolve to start exercising more, being more active, and making healthier choices. While many of us worry about the cold weather, few worry about the implications of not stretching before starting an activity.

Many people report feeling physically stiff during the winter, and with stiffness comes injury and discomfort. Luckily, when done correctly, stretching can help loosen joints and warm up muscles. The benefits of stretching include:

• Less Risk of Injury
  Stretching before exercising can reduce the risk of injury by combating stiffness.
• Increased Flexibility
  The more flexible you are, the better your muscles will feel during your workout. A better workout means a better experience.
• Decreased Soreness
  Stretching before and after exercising will decrease any soreness you may feel later on and allow you to feel better the next day when you get back in action!

Stretching seems easy enough, but you should always make sure you stretch carefully to avoid injuring yourself before hand. To get the most preventative care out of your stretch, move your joints a bit and go for a short walk beforehand to warm your body. Also, take your time instead of rushing. Relax into your positions and take deep breaths.

As a final word of advice, try not to bounce during the stretch. Bouncing may cause “microtrauma” in the muscle leading to tighter, less flexible muscles and leaving you more susceptible to pain!

+ Need guidance embarking on a fitness program? Find an expert near you!

+ Runners have special needs – learn about how to improve your stride and boost your performance with In Motion’s Running Program!

Source: EmpowHER, “Winter Health: Stretching for Mind and Body”

We recently encountered a question from a weight loss client, who was wondering if potatoes were “healthy” or if they should be removed from her diet.

Potatoes are not always a diet disaster. One large potato has about 280 calories and 63 grams of carbohydrates. The most important thing about potatoes is the manner in which they are prepared. Deep fried potatoes or potato chips will accelerate an individual’s weight gain if they are part of a normal diet.

If you want to enjoy potatoes, our nutrition and weight loss experts recommend that you prepare them by baking or steaming them to avoid the additional calories of oil and salt. The moderate serving size is one medium-sized potato a day.

Jacqueline Browning, RD

We’re consulting with our fitness, nutrition, and weight loss experts to get the correct answers to your most frequently asked questions!

Jacqueline Browning is a registered dietitian who works closely with the Medically-Supervised Weight Loss Program at the Bon Secours Weight Loss Institute. In this installment, Jackie answers a question about how much bike riding is beneficial to your fitness and overall health:

According to the American College of Sports Medicine, the average adult needs a certain amount of exercise each day. This amount is based on the intensity level of the activity. You should aim for either 30 minutes of “moderately intense cardio” five days a week, or 20 minutes of “vigorously intense cardio” three days a week. If you’re pedaling at a higher intensity on a stationary bike, then 20 minutes a day four days a week may be enough exercise to meet the cardiovascular recommendation for physical activity.

To get cardiovascular heart benefits, one would need 150 minutes per week, or 30 minutes/5 days a week! So 30 minutes of biking 5 days a week would be an appropriate amount of time on a recumbent bicycle.

Have more questions for Jackie or our team of weight loss experts? Leave them in the comments or contact us today!

Whether you like celebrity chef Paula Deen or not, she sure has Americans talking about nutrition.

And I think that’s fabulous.

It’s sweeter than her recipe for chocolate cheese fudge, which calls for one-half pound of Velveeta cheese and one cup of butter.

In case you haven’t heard, Mrs. Deen was diagnosed with type 2 diabetes almost three years ago. However, she didn’t confirm the rumors until this week when she also announced that she will be a paid spokeswoman for a pharmaceutical company that makes a diabetes drug.

Hmmm…I can see why critics are turning up the heat.

Type 2 diabetes is a serious and potentially fatal condition often linked with obesity and lack of exercise. It’s the “leading cause of new cases of blindness, kidney failure and amputations of feet and legs not related to accidents or injury,” according to the Centers for Disease Control and Prevention.

And roughly 23 million Americans have it.

But I think this is a wonderful opportunity for Mrs. Deen.

She has the attention of many Americans who love her cooking and need to make better choices in the kitchen. This is her moment to educate her fans, show them how delicious food can be healthy, too.

She’s already given up sweet tea.

That’s a good start. Now it’s time to reinvent some of her recipes.

Alice Warchol is a freelance writer and fitness instructor.

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Knee pain is a common complaint in physical therapy clinics and doctor’s offices. Those who suffer from an aggravated sports injury or a condition like arthritis can experience debilitating and motion-limiting pain – regardless of age.

There are a variety of treatment options available to knee pain sufferers, including medication, physical therapy, and, in some cases, knee surgery. However, there’s another treatment option that is sometimes overlooked: acupuncture.

Acupuncture is a branch of Traditional Chinese Medicine in which a certified acupuncturist inserts hair-thin needles into the body to promote a pain-relieving effect. While acupuncture is considered a less-conventional treatment option, numerous clinical studies supporting the pain-relieving effect of acupuncture on knee pain. In fact, research shows acupuncture releases the body’s natural pain relieving chemicals to decrease pain, decrease joint stiffness and increase range of motion.

For patients who are knee pain sufferers, acupuncture can easily be incorporated into a conventional treatment plan with your physician and rehabilitation specialists. If you struggle with knee pain sufferer, talk with your primary care physician or physical therapist about a multidisciplinary treatment approach, including options like acupuncture!

+ Schedule an appointment with an acupuncturist in Suffolk!

January is a time for resolutions and new leafs – but how can you carry the momentum from January 1st through December 31st?

Our nutrition and weight loss experts say that most dieters make the mistake of crash dieting or setting unrealistic goals for themselves through the year. Instead of cutting out all your favorite foods, try sticking to what you normally eat while observing these easy rules:

• Use portion control.
• Cut down on your salt intake.
• Avoid all deep-fried foods.
• Minimize or limit junk foods.
• Drink enough water.
• Maintain a food journal.

Practicing these healthy rules can help you make better, healthier decisions without completely shifting your routine or dietary needs. If you think that you need help getting started on your weight loss journey, consider making an appointment with a nutritionist or personal trainer who can help you develop a personalized plan to reach realistic goals.