In this issue...

   Those dreaded BLACK toe nails!

   Iliotibial Band Syndrome

   Swimming Lessons

   Training Course (4/7/07)

TSM Weekly Update
April 2, 2007

Hello Everybody

Three down and one to go. The first half of our running season is quickly approaching it's climax, the Kentucky Derby Mini/Full Marathon. Congratulations to all of you that participated in the Papa John's 10 miler. It was nice to have the weather finally cooperate.

One quick note about the newsletters. This will be your last DELIVERED newsletter. From this point on, all of the newsletters will be posted Sunday evening on the website. Starting next weekend, simply log into the website, click on "Multisport", then click on "Newsletter" to see the weekly news. At this point all newsletters will also be archived, meaning you will be able to access all emails throughout the entire year with the simple click of a mouse.

One more quick reminder. Our new seminar series starts this weekend. This means that we will meet for the seminar @ 7:00am and will run/walk at 8:00am. The topic for this weekend is "Eating on the run, How to maximize your performance by eating correctly!"

Have a great week of training.

Dale Benedict

Those dreaded BLACK toe nails!!
Believe it or not, runner's are not supposed to have black toe nails.

End black toes by finding the right running shoe

A black toenail happens because repeated jamming of the toes against a shoe causes the nail to dislodge. It can happen when shoes are too big or too small, so go to a specialty running shoe store and have the salesperson make sure there's a thumb's width between the end of your longest toe and the front of the shoe. Also, make sure your toenails are trimmed straight across.

Cause:
A pooling of blood under the toenail, caused by the toe rubbing or hitting the top of your shoe. Often the toe will throb with the pressure of the blood.

Remedies:
To relieve the pressure, you need to make a hole in the nail and drain the blood. Either heat the tip of a small, straightened paper clip and use it to burn through the nail until a drop of blood comes out, or sterilize the tip of an X-Acto knife or 1/16-inch drill bit with heat or alcohol, and drill a hole in the nail by spinning the instrument between your finger and thumb. Stick your foot in a pan of water until all the blood comes out. (If you're squeamish about doing this, ask a friend to help, or see a sports-oriented physician.) Apply an antibacterial cream. Relieve inflammation with ice and anti-inflammatories.

If your black toenail isn't painful, you don't have to drain the blood. Lubricate with antifungal cream and cover it with a bandage. But monitor the nail, as it will probably loosen and fall off over the next few months. When it gets loose, pull it off and continue to apply the antifungal cream. Finally, buy a pair of running shoes with more room in the toe box.

Iliotibial Band Syndrome
Listen to your body

Iliotibial band (ITB) syndrome is an overuse problem that is often seen in bicyclists, runners, and long-distance walkers. It causes pain on the outside of the knee just above the joint. It rarely gets so bad that it requires surgery, but it can be very bothersome. The discomfort may keep athletes and other active people from participating in the activities they enjoy.

This guide will help you understand

* how ITB syndrome develops
* how the condition causes problems
* what treatment options are available

Click HERE to read on.

For professional assistance with this syndrome or any other injuries, contact our TSM physical therapist, Rob Gentile at KORT.

Swimming Lessons
We found a great swim instructor and would love to share her with all TSM members.

Dear TSM participants,

Whether you are a total beginner or someone who just needs a few pointers, I can help you swim faster, longer, and more efficiently. Based on your individual swimming needs, I can offer specific drills and instruction to help you be a stronger swimmer.

Lessons are designed to help you: learn to swim, improve your stroke technique, build endurance or conserve energy while swimming.

Experience:

* Swam 10+ years with the Lakeside Seahawks
* Current member of the Lakeside masters Swim Team
* Head Coaching experience
* Licensed 8 years as a Red Cross Certified Swim Instructor
* Experience teaching adults and children

Call Kate Kolb (724-5281) for more information

What is the Training Studio?

Did you know that the Training Studio is primarily a personal fitness training facility?  Our day to day operation focuses on helping individuals just like yourself achieve their fitness goals.  Our personal training clients pay for training time only, we are not membership based.

Each trainer is taught to focus on the big picture of total health and fitness. Total fitness can not be achieved by just performing the type of exercise that you enjoy or prefer. Instead, fitness is a lifestyle change that must include all pieces of the puzzle. This lifestyle change can only be achieved by teaching and utilizing proper nutrition, stretching, weight training, cardiovascular conditioning and lifestyle enhancement.

We are now offering the same services via online internet-based training.  This program was created for those that cannot commit to coming to our studio or would like to workout in the privacy of their own home.  Click HERE to get more details about our online training program. 

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Training Studio Multisport
161 St. Matthews Avenue
Suite #11
Louisville, KY 40207
getinshape@thetrainingstudio.com
(502) 893-4024