Which Athletic Shoe Should I Buy?

Meryle Richman, PT, DPT, MS, CST, RYT
Senior Director at Ivyrehab Briarcliff and Ivyrehab Jefferson Valley

Buying an athletic shoe involves multiple considerations!

It is important to wear proper footwear to avoid ankle and foot pain or injury. Factors that should be considered in determining which shoe is right for you include:

The activities that will be performed, the construction of the shoe, what surfaces you will be on and the type of foot you have. Each sport or activity involves different movements or jumping and shoes are designed to fit the activity. Running, for instance, primarily involves movement in a straight line. Basketball and aerobics involve jumping and time spent on the forefoot. For example, playing tennis which involves side – to – side movements in a shoe with supports for straight movement could result in an ankle sprain. In addition, if you are involved in weight training activities for the lower extremities, wear different shoes than you use for impact sports. The extra weight from training compresses the cushioning and affects the shock absorption of the shoe. Cross trainers should only be used for short distance running (less than two miles). Some activities are similar so it may not be necessary to buy different shoes for each activity.

Uneven surfaces cause increased movement in the foot and ankle. This makes the ankle joint and the foot more vulnerable to injury. For example, running on rough terrain calls for an athletic shoe that is wider. This increases medial and lateral stability and decreases the risk for ankle injury.

Important tips to know before purchasing an athletic shoe:

● It is important to evaluate shoe construction prior to making a purchase

● Bend the shoe from toe to heel. It should not bend in places that your foot does not. In addition, if you push it down, it should not rock

● Place the shoes down and look at them from behind to assure the shoes are symmetrical

●You should also check wear patterns because this will tell you when to buy a new shoe

● There are 2 basic foot types: pronators and supinators:
(a) Pronator type foot is: limited big toe mobility, a heel that appears to turn out and the inner border appears to flatten when stepping. This type of foot requires a” motion control” athletic shoe. These shoes have firmer heels and a straight seam down the middle of the sole.

(b) Supinator type foot is: high and rigid arches and a heel that turns to the inside. This type of foot requires a shoe with more cushioning especially if you plan on using it for running. The sole of the shoe usually has a curved seam down the middle.

In summary, no two feet are alike even on the same person. However, by using basic guidelines, you can reduce the risk of injury.

For a free 10 minute screening, contact Ivyrehab Briarcliff at (914) 762 – 2222 or Ivyrehab Jefferson Valley at (914) 245 – 8807. With Direct Access a prescription is not required to be evaluated and treated. Visit our Website: www.ivyrehab.com to learn more about Direct Access.

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References:

1. Athletic Footwear and Orthoses in Sports Medicine – INDER https://www.google.com/search?q=D.G.+Sharnoff+Matthew+B.+Werd%2C+%E2%80%8EE.+Leslie+Knight+-+2010+-+%E2%80%8EMedical&ie=utf-8&oe=utf-8

TRX: The Benefits of Band Suspension Training

Master Trainer & NASM Corrective Exercise Specialist Jen Schildwatcher

Master Trainer & NASM Corrective Exercise Specialist Jen Schildwatcher


By Jennifer Schildwachter, Master Trainer

What does TRX really stand for? Many members and clients constantly ask when in awe of those yellow and black dangling straps in our functional area where our TRX classes are held regularly each day. It stands for Total body Resistance Exercises. It is a type of training that uses your own body weight and forces of gravity to build strength, balance, coordination, flexibility, core/joint stability. Plus it’s an excellent tool for corrective exercises and to ultimately prevent injuries.

TRX was originated by the US Navy Seals as a way to stay fit while on missions in remote areas. No matter what your fitness level, TRX is a perfect and versatile way for all. Several fitness types like: athletes, post rehab patients, stay-at-home moms, body builders, the young and the old are all reaping the benefits of TRX!

Whether you’re chasing after the kids or family dog or playing sports or cleaning the house, you are using your “core”. You are mostly in multiple planes. Simply, TRX is a total body work out!

For Starters, you can minimize your training time by working your entire body; at all times you’re keeping your “core” engaged. Also transitioning from one exercise to the next by making simple adjustments can be so easy and you can regress or progress the same exercise to fit the type of client you are working with. You can control the intensity of your work out by walking yourself closer or further away from the anchoring point. So instead of adjusting a seat position or having to grab a different set of dumbbells you simply adjust your foot placement. The direct benefit of transitioning through various exercises can help keep your heart rate up. You can even do great stretches, like stretching more than one body part at a time. TRX is also light weight and easily portable. Workouts could be done virtually anywhere: inside a gym, hotel room or in the great outdoors. To have an affordable, light weight, durable and easily portable band suspension system like the TRX, you can add a new dimension to your work out.

Hit those straps, you won’t be sorry!

If you are itching to take your training to the next level, check out Jen’s specialized class that focuses on Kettlebels, TRX Suspension Straps, and Balance Boards: KBells, Straps, Boards & BEYOND!

For a list of free classes offered at our locations:
Free TRX Classes at Club Fit Jefferson Valley Schedule of classes: Group Fitness Schedule.
Free TRX Classes at Club Fit Briarcliff Schedule of Classes: Group Fitness Schedule.

The Benefits of The Kettlebell Swing: One hand or two?

By Master Trainer, Jennifer Schildwachter

Master Trainer & NASM Corrective Exercise Specialist Jen Schildwatcher

Master Trainer & NASM Corrective Exercise Specialist Jen Schildwatcher


The kettlebell swing has been found to bring forth therapeutic relief by preventing further injury and relieving pain. It also can have a corrective benefit, coupled with natural physics, which demands correct spine mechanics throughout the actual swing. The kettlebell swing also reinforces proper functional spine mechanics and in some studies, it has helped back pain sufferers. From a corrective standpoint, kettlebells can be a great tool for individuals with prior low back, shoulder, knee and ankle injuries.

So how does one embark on a kettlebell program? Does the person start with heavy or light weight? Does that same person, start with one handed grip or two?

In general, the kettlebell swing targets practically every muscle in your body, but in particular those of the posterior side; glutes, hamstrings and back. It would make logical sense the more muscles you can hit or fire in one go around with the kettlebell, the more energy(calorie expenditure) is required to fuel the movement. Kettlebell swings are huge fat burners as well as great for your posture.

So if the swing in general is so great, why would it matter if you wanted to do a two handed or one handed swing?

The one handed swing offers similar benefits of the two handed swing plus:

1) The one handed swing helps to recruit smaller and stabilizing shoulder muscles that help keep your shoulder joint in correct position and safely in its socket. That is the main reason, from a rehabilitative and corrective standpoint, the one handed swing is great to strengthen each shoulder and prevent future shoulder injuries.
2) Using the one handed kettlebell swing puts more rotational torque or rotational through the core muscles resulting in additional core recruitment.
3) When using the one handed kettlebell swing it basically doubles the amount of grip strength required to keep hold of the actual kettlebell. As we age, grip diminishes and it’s important to look after a steady and firm grip. Grip strength tends to illustrate a natural sign of overall full body strength.

So if you’re looking forward to starting a kettlebell program or you are incorporating them into your current routine, but don’t know where to begin with utilizing a one handed grip, it’s important to acknowledge mastering the double handed grip first before going to a single handed grip.

In general, there are so many wonderful benefits to kettlebell swinging and in some circles it’s almost revered as a “practice”. The Swing is dynamic and mechanical, but when done correctly, it is an art form because it demands perfect muscle activation which in turn protects and stabilizes the body.

Whether you wish to swing for fun, fitness or corrective reasons, swing with two hands first then ease your way into a one handed grip and stay in that sequence as you begin progressing to heavier kettlebells. So swing away!!

Double Arm Kettlebell Swing:

Single Arm Kettlebell Swing:

If you are interested in taking your training to the next level, Jen is currently teaching Kettlebells, Straps, Boards and Beyond. That is a great way to challenge yourself and change up old workouts. Not sure about taking a class, but would like some individual attention? Jen is available for personal trainings as well! Feel free to send her an email at jschildwachter@clubfit.com or call her extension at Club Fit Jefferson Valley: 914.245.4040 ext. 1216.

Club Fit’s Member Self Service How-To!

Club Fit’s web site includes a Member Self-Service (MSS) system that allows our members to access personal account history on their own time, without having to make a phone call or stop by the club. But while the idea behind “self-service” is to make things easier for the customer, today’s technology sometimes complicates matters. That is why we are providing you with these step-by-step instructions that will take you to the information you are looking for, including charges, payments, and descriptions of the transactions made through your account. Of course, any discrepancies can be handled face-to-face with our Member Services staff, but often simply viewing this information online will resolve your concerns, and save you time and energy.

Step 1: Head on over to www.clubfit.com, and log in!

MSS is accessed directly from the Club Fit website. Click on the blue “Member Login” button located at the top right section of the screen.

Step 2: At the Login page, set yourself up with a personal password you will remember.

User Name will always be the barcode number found on the back of your membership key-tag, and for first-time users, the password will also be the barcode. You will be prompted to set-up a personal password.

Step 3: You’re in! Here is your Personal Dashboard, with an overview of your membership information.

From the dashboard, members can view their account, book appointments, view current appointments, edit personal information, etc. To review charge activity, click “My Account”! (Don’t click “View Statement”…not what you want!)

Step 4: What have you and your family been up to at the club? Review those charges!

To view all charge and payment activity, as well as a description of the services or products purchased, click “Go to My Account History.”

Step 5: Get an overview of your charges and payments, and use the sort function to organize your information.

The My Account History page lists charges and payments starting with the most recent activity at the top. Headings at the top of each column allow for selective sorting. Click “Type” to sort by charge or payment. Click Description to sort by specific types of charges. Click “Due” to sort by the date of your charge. But do not click “Current Statement” – not what you want! There may be multiple pages that you can scroll through using the page number arrows at the bottom.

Step 6: Get the details on those charges, and confirm payments made and existing balances.

To view your charges and payments: click “Type.”
To view the detail of a specific charge or payment: click “Details.”
To find the detail on a specific payment to match your credit card or bank statement: click “Description,” sort the entries and look for EFT Payments. Find the due date that matches the date on your credit card or bank statement. Click “Details” and you will be able to see all the charges that total the amount of your EFT Payment.

Step 7: Details, details, and more details!

The Details screen will provide a receipt of charges comprising your payment. The top of the receipt includes the EFT Payment Receipt #. The detail below lists charges by Date and Receipt #.

Step 8: Even MORE details!

Scroll further down the page to see the Item Details of the receipt by Description.

Step 9: A final tally.

Scrolling to the bottom of the Details screen shows the total that will match the total of the EFT Payment.

Have more questions? Member Services is happy to help. Give us a call or send us an email.
Briarcliff: 914-762-3446 or brmservices@clubfit.com
Jefferson Valley: 914-245-4244 or jvmservices@clubfit.com

Member Self Services- a quick guide on what you might not know!

by Shelley Lerea
Member Services Director
Club Fit Briarcliff

Did you know that you can change your credit card information online? As well as your address, phone number and email address? You can also check your account and monitor your housecharges. It’s simple and easy, here’s how:

If you don’t have a user ID and password, use the barcode on your membership card as your temporary user ID and password. If you are having trouble one of our friendly member service representatives can help set this up for you.

Eating at the café a lot? Getting several massages? Taking classes? You can check your current housecharges before they are collected from your credit card to make sure everything is correct. Do not click on “view statements” but instead click on “My account” and then go to “my account history” and view housecharges daily!

Has your credit card number changed? You don’t have to wait till member services is in the office, you can change this yourself any time of day! Click on “my info” and follow the prompts. Not only can you change your credit card, but you can change your address, phone number and email address.

Want to make sure you are coming to the club on a regular basis? You can check your visits by clicking “my usage history.” This way if you are not coming enough, you can start coming more!

Hope this helps. If you have any questions feel free to email me at slerea@clubfit.com or call member services at 762-3446.