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Archive for the ‘IT Band’ Category

IT Band Syndrome: Relief and Prevention

Upper Leg Pain ExercisesRecent Studies on IT Band Syndrome (ITBS):
A Look at Hip and Knee Mechanics

Illiotibial band syndrome (IT Band Syndrome / ITBS) is one of the leading causes of pain in athletes whose sports involve running.  The estimated incidence rate for athletes is believed to be between 5% and 14%.

Traditionally, believed to be an overuse injury, IT Band Syndrome is often described as being caused by friction or rubbing of the  iliotibial band (ITB) over the lower part of the femur as the knee extends and flexes. Sufferers of ITBS typically experience pain along the outside of the knee joint.  This pain is sometimes accompanied by a clicking sensation which is the result of the IT band tightening and snapping across the joint during physical activity.  ITBS usually starts with tightness, and untreated, can become very painful.  Pain from ITBS is typically experienced on the outside of the knee or lower thigh and can be made worse by activities like climbing up and down stairs, getting out of a car, or running up or down hills.  A person with ITBS may also feel tenderness in the knee tissue when applying pressure.

It’s believed then that the continual rubbing of the IT band over the outside of the femur may cause swelling, pain or a stinging sensation on the outside of the knee.  Recent studies, however, have focused on the frontal and transverse plan mechanics of the knee and lower extremity, suggesting that atypical hip and knee mechanics are the primary factors in development of ITBS.

Studies comparing runners with IT Band Syndrome to healthy runners found that the IT Band Syndrome group exhibited significantly greater hip adduction and knee internal rotation than the control group, leading researcher to reconsider the role of hip and knee in running mechanics. Subsequent studies have focused on the importance of running mechanics, providing evidence that gait re-training with step rate manipulation may be important for the treatment of IT Band Syndrome. The jury is still out on whether gait re-training is the key to curing ITBS, however, most reports did find that traditional strengthening of the hip abductors and flexibility exercises do contribute to a successful outcome.

ITBS Prevention & Remedies

Because the most notable symptom of IT Band Syndrome is typically swelling and pain on the outside of the knee, many runners mistakenly think they have a knee injury. It’s critical to rule out a knee problem or other serious injury. Ensuring proper gait as well as strength and flexibility of the hip abductors can be the most effective ways to prevent IT Band Syndrome.

IT Band Syndrome can become extremely painful and debilitating and can sideline a runner completely if not treated in its early stages.

Some risk factors for developing ITBS are:

  • Physical factors like stiffness of the IT Band tissue, unequal leg lengths, or extremely flat feet or high arches
  • A sudden increase in running routine intensity
  • Inadequate warm ups before or cool downs after running
  • Women are more likely to suffer from ITBS than men

ITBS Prevention

To prevent being sidelined with ITBS, it is best to prevent ITBS before it happens or to identify it in its very early stages.  Suggestions for preventing ITBS include:

  • core_comboRun on level surfaces – Running on flat surfaces can help avoid injury. If athletes are running on roads, it is important that they run on both sides of the road as many roads are higher in the center and slope to the sides. This slope can cause one foot to be lower than the other, resulting in the pelvis tilting to one side and stressing the IT band.
  • Avoid running on concrete surfaces – If running on a track, it is a good idea to change directions periodically.
  • Balance training – Runners should make sure that they include strength training and flexibility exercises in their workout routine and build in rest and recovery time into their training schedule.
  • Stretch and strengthen the muscles surrounding the IT band – Athletes can help prevent and treat ITBS by using the CoreStretch to strengthen weak hip and core muscles. The CoreStretch uses the body’s natural traction to safely and effectively stretch hamstrings, lower back, hips, piriformis, and glutes.
  • Only wear athletic shoes that are in good condition – If shoes are worn along the outside of the sole, they should be replaced.

ITBS Treatment

If an athlete begins to notice IT band pain, they should take steps to treat their ITBS before the pain increases.  Some steps to treat ITBS include:

Step 1:  Immediate Relief – Reduce Discomfort

  • Rest from training activities – Runners should decrease mileage or take a few days off if they feel pain on the outside of the knee.
  • IT Band Syndrome StrapUse a strap like the Cho-Pat IT Band Strap to compress the area and assist with ITBS healing. The Cho-Pat IT Band Strap provides Dynamic Pain Diffusion at the point of injury to alleviate the pain and discomfort of ITBS.
  • Ice massage – Freeze water in a small paper cup and rub the ice directly on the area of pain for about 15 minutes or until it gets numb. With ITBS, it is best to ice immediately after a run, but even icing it well at least once a day will help.
  • When you’re ready to go back to activity, cross train! Substitute other activities like swimming, cycling, and rowing while taking a break from running.

Step 2:  Long Term Healing:  Stretch, Strengthen & Massage

STRETCH

stretchrite_piriformis_stretchGiven the relevance of gait, hips positioning and knee rotation to ITBS, it is important to keep the posterior chain strong and flexible with a goal of improving alignment and restoring the workload back to the appropriate muscles.

Stretching exercises targeting the gluteus medius, piriformis, vascus lateralis, gastroc and soleus will help to ensure flexibility along the posterior chain.

The patented StretchRite features a non-elastic strap which makes it easy to perform each stretch properly and effectively.

STRENGTHEN
Strengthening exercises include focus on the hip abductors, which can include: lateral leg raises, clamshells, hip thrusts, and side
steps/shuffle.

MASSAGE

RangeRoller_ITBS_Solution

 

 

 

 

 

 

Medi-Dyne’s Advanced ITBS Solution available at the Medi-Dyne store.

advanced_ITBand_Solution Medi-Dyne

Spring Track Running Injuries

Foot Pain ExercisesSpring Track Running Injuries

Spring is here which means track season has started for thousands of students.  It also means that student athletes are at risk of getting hurt.  Every spring, young athletes begin intensive training for track season, and within weeks, many are halted by common running injuries such as plantar fasciitis, Achilles tendonitis, IT band syndrome, runner’s knee, and shin splints.

Plantar Fasciitis – Since our feet absorb a force several times our body weight with each step, it is not surprising that approximately 15 percent of all running injuries affect the foot.  Plantar fasciitis is caused by straining the ligament that supports the arch, and is usually the top foot complaint among runners.  The pain, which typically feels like a stabbing pain on the bottom of the heel, is usually worse first thing in the morning or after periods of inactivity and can intensify after standing for long periods of time.

What starts out as a fairly easy-to-treat injury, when ignored, can result in an extremely painful condition that can sideline track athletes.  Runners who have very high or very low arches are vulnerable because both foot types cause the plantar fascia to be stretched away from the heel bone.  Other risk factors are extreme pronation (foot rolls inward excessively) and supination (foot rolls outward excessively).

Maintaining good flexibility throughout the inter-connective chain of the lower leg including the ankle, Achilles tendon and calf muscles is the best way to prevent plantar fasciitis for track runners.  Preventative measures for plantar fasciitis are similar to that of treatment so it makes sense for athletes to use preventative measure to avoid the pain.

Medi-Dyne’s 2Steps plantar fasciitis solution recommends:

Orthopedic-Shoe-and-Podiatry-Markets_08Bio-mechanically designed Tuli’s Heel Cup provides immediate relief by cushioning the area of pain and elevating the calcaneus (heel bone) to take pressure off of the Achilles tendon, lessening the tension and allowing for a regaining of flexibility.

The ProStretch Plus has been proven to provide a deep stretch that increases flexibility along the entire inter-connective chain, delivering the long-term flexibility needed for both the prevention and treatment of plantar fasciitis.  Read how to use the ProStretch Plus to prevent plantar fasciitis.

Achilles tendonitis – The Achilles tendon connects the two major calf muscles to the back of the heel. When overused, the tendon tightens and becomes irritated.  Achilles tendinitis is responsible for approximately 11 percent of all running injuries.  Runners who dramatically increase their training at the beginning of track season and who have tight, weak calves are vulnerable to this injury.

Many people suffering from Achilles tendonitis symptoms experience swelling and mild to severe pain in the ankle area.  Achilles tendonitis symptoms typically begin as a mild ache in the back of the leg or above the heel after running or other sports activity.  Pain may come on gradually or may only be felt when running or walking.  Episodes of more severe tendon pain may occur after prolonged running, stair climbing, or sprinting.

Athletes in sports which use a pushing-off motion like track are no strangers to Achilles issues, and calf flexibility is critical to the health of the Achilles tendon.  As with plantar fasciitis, an athlete can prevent and treat Achilles tendonitis by using the ProStretch Plus for a safe and gradual stretch of the lower leg.  Another way to prevent or treat Achilles tendonitis pain is to use shoe inserts like Tuli’s Gaitors and heel cups like Tuli’s Heel Cups.  Both of these items can be placed in a runner’s shoes to promote stability and proper alignment as well as provide long-lasting relief from Achilles tendonitis pain.

cho-pat_achillestendon-500x500A support straps like the Cho-Pat Achilles Tendon Strap can also help alleviate the pain and discomfort of Achilles tendonitis.  Developed in cooperation with the Mayo Clinic, the patented Cho-Pat Achilles Tendon Strap reduces stress on the Achilles tendon by gently lifting the heel, and it can be worn in all shoes or barefoot.

IT Band Syndrome – IT Band Syndrome is the one of the most common overuse injuries for runners. The IT Band lies along the outside of the thigh from the hip to the knee and is designed to assist the hip muscles in the outward movement of the thigh and to stabilize the side of the knee. The knee flexes and extends when running and this can cause the IT Band to rub on the side of the femur. Track athletes who take up their mileage too quickly at the beginning of track season can be susceptible to ITBS.

Runners suffering with ITBS experience pain along the outside of the knee joint, sometimes accompanied by a clicking sensation.  ITBS typically starts with tightness, can become extremely painful on the outside part of the knee or lower thigh, and can be made worse by activity. Runners who do not cross train many suffer from weak hip abductor and gluteal muscles and could be at greater risk for ITBS.  ITBS can be a debilitating injury to a track athlete and can become so painful that a runner is unable to train at all until it heals.

The best way to provide immediate relief for ITBS pain is the Cho-Pat Iliotibial Band Strap.  The Cho-Pat- IT Band Strap compresses the area to begin healing and prevent further damage. This strap delivers Dynamic Pain Diffusion™ to absorb and diffuse stress and provides comfortable support even when running.

For long-term healing and prevention of ITBS, a track athlete needs to stretch and strengthen weak hip and core muscles.  The CoreStretch is an effective tool to stretch and activate the entire interconnected chain of core muscles like hamstrings, lower back, hips, piriformis, and glutes.  Watch how to use the CoreStretch here.  In addition to the CoreStretch, the RangeRoller can be used to deliver a deep tissue massage and increase the blood flow along the full length of the IT Band.  The RangeRoller increases circulation, relieves knots, warms muscles, eliminates scar tissue, and improves an athlete’s overall performance.

Runner's KneeRunner’s Knee – Patellofemoral pain syndrome (PFPS) or “runner’s knee” is the irritation of the cartilage on the underside of the patella (kneecap).  Approximately 40 percent of running injuries are knee injuries, and it is a common complaint among track athletes.   Runner’s knee typically flares up during or after long runs, after extended periods of sitting, or while descending hills and stairs.  It is usually starts as a dull pain in the front of the knee and often worsens over time.

Athletes can get immediate relief and support from a couple of Cho-Pat® products.  The Cho-Pat Original Knee Strap stabilizes and tightens the kneecap mechanism and provides track athletes with mobility, comfort, and support.  The Original Knee Strap can be used to reduce pain, improve tracking, and is doctor recommended for over 30 years.  The Cho-Pat Dynamic Knee Compression Sleeve is a light-weight compression sleeve that reinforces the knee, stabilizes, reduces inflammation, and promotes circulation.

For long-term healing and prevention of runner’s knee, a runner should stretch and strengthen glutes, hamstrings and quads.  The patented StretchRite system features a non-elastic strap which makes it easy to perform each stretch properly and effectively.  Watch how to use the StretchRite.

Shin_Splints_PainShin Splints – Shin splints refers to medial tibial stress syndrome, an achy pain that results when small tears occur in the muscles around your shin bone.  Shin splints make up approximately 13 percent of running injuries and results from overuse or an overload of stress. This overload of stress can be due to taking on too much too fast, over-pronation or by calf, foot or Achilles tendon inflexibility.  Athletes who are involved in a sport like track are very likely to experience shin splints pain at some point.

Shin splints sufferers experience pain along or just behind the inner edge of the tibia. The pain typically increases during activity.  It’s important to employ R.I.C.E. (rest, ice, compression, and elevation) and adequate stretching to both reduce pain and remedy shin splints.  For additional immediate relief from existing shin splints pain and added support, a product like Tuli’s Gators will cushion and disperse stress on shin bones.  Tuli’s Gators not only provides good arch support, but it adds light-weight shock absorption to help prevent shin splints pain.

For preventing and treating shin splints, it is important to increase flexibility in calf muscles and feet.  Athletes who stretch their calves daily will increase calf flexibility and dramatically reduce the risk of a muscle imbalance injury like shin splints.  The ProStretch Plus is a very effective tool for stretching and strengthening your calves and increasing lower leg flexibility.

For the runner experiencing shin splints, the Cho-Pat Shin Splint Compression Sleeve is a highly effective tool for alleviating shin splints pain when exercising.  It combines compression and shock absorption to support muscles, stimulate circulation, and maintain warmth to alleviate the pain of shin splints.

 

Top Running Injury No. 7: IT Band Syndrome

This is the seventh in a 10-part series outlining some of the most common injuries suffered by runners.

IT Band SyndromeOne of the most common types of injuries related to overuse suffered by runners is Iliotibial (IT) Band Syndrome. It’s characterized by pain in the outside portion of the knee and can sometimes be accompanied by a clicking sensation. This “clicking” is due to the IT band tightening during a run and then snapping across the joint. IT Band Syndrome usually starts with tightness and then becomes very painful. If you are dealing with this condition, Medi-Dyne has some information on why this problem occurs and the ways in which you can deal with it.

Why it Occurs

The IT Band is a ligament that stretches from the outside of the pelvic bone to the outside of the shinbone. Its function is to provide stabilization to the side of the knee and to help outward movement of the thigh. Many times, runners will have weakness in their core muscles and their hips when they don’t perform much side-to-side movement or cross-train. This injury can be extremely debilitating and is usually caused by stress due to some muscles around the knee being neglected as others are strengthened.

Treatment Options

The best way to deal with IT Band Syndrome is to try and make sure it doesn’t happen in the first place. Here are some ways to avoid dealing with this injury:

  • Try to run on level surfaces. If you run on roads, try to run on both sides so that your pelvis doesn’t tilt and stress the IT band.
  • When you train, include both strength and flexibility exercises. Also, make sure you include plenty of time in your schedule to rest and recover.
  • Make sure you stretch all of the areas around the IT band every day, and stretch properly before and after your workout.

2Steps to Pain-Free Running

IT Band Syndrome StrapIf you do have this injury, however, there are some steps you can take. You can find the Medi-Dyne 2Steps Pain Free Zone in many top sports retail locations. Here you will find information on IT Band Syndrome and several other injuries. You’ll also find relief. For example, the Cho-Pat IT Band Strap® can prevent further damage by compressing the area and diffusing stress. The RangeRoller provides a deep tissue massage to increase blood flow to the affected area. You can find these and other injury relieving products by visiting our e-store. If you would like more information, call us at 800-810-1740.

 

IT Band: Running with #RunChat

During RunChat on Sunday evening many runners mentioned that they have experienced issues with their IT Band. The Iliotibial Band Syndrome is one of the most common injuries that runners endure. Pain is usually felt on the outside part of the knee or lower thigh. The pain can range from minimal to extreme; even sidelining a runner from training. Join us Thursday to discuss how to treat and prevent IT Band Syndrome.

Thank you to all of the Runners that joined us Sunday night for #RunChat. I encourage everyone to take a look into joining #RunChat; it is a forum for runners of all level to interact and share their experiences. David and Scott have created a positive community for all Runners to take part in!

Congratulations to the winners of the Cho-Pat Dual Action Knee Strap @applesandglue, @superwomankw, @acurls !

Congratulations to the winners of the Cho-Pat Shin Splint Compression Sleeve @TabithaCurrie1, @Dvine_awakening, @triaflete !

Join the live #runchat Sunday’s at 8 P.M. E.T. and if you didn’t win a Cho-Pat Shin Splint Compression Sleeve or Dual Action Knee Strap use the code RunChat13 to get 20% off your purchase!

Until next time follow Medi-Dyne on Facebook, Twitter, Pinterest, and Instagram for healthy tips and special offers!

Always,

Lauren

Tools that are Essential for Long Distance Runners!

Howdy, hope everyone is off to a great week !

The Medi-Dyne Team had the opportunity to connect with Skye Donovan while at the APTA show in San Diego. Skye is an Assistant Professor of Physical Therapy at Marymount University, Orthopedic Certified Specialist, has a B.S. from Ursinus College, M.P.T. from Texas Woman’s University, a Ph.D. from Albert Einstein College of Medicine, as well as a Marathon Coach for Team In Training in Arlington, VA. She is also affiliated with the Rogue Racers! If you are in the area, I would highly recommend getting in contact with Skye if seeking additional information about Physical Therapy or needing advice on preparing for your running adventure! We loved getting to know Skye; she shared information about how to properly train for a marathon; in turn we wanted to share with her the positive benefits of our Pain Prevention Products and how they can benefit the people that she works with everyday!

Skye uses the RangeRoller and StretchRite, both versatile products that are great for long distance runners and patients in PT. Both of these products are great to treat tight muscles and soreness after long runs.

Medi-Dyne: Skye what drew you towards Medi-Dyne products?

Skye: I was not familiar with Medi-Dyne Healthcare Products before the APTA CSM conference in San Diego. I was drawn into the booth by the unique design of your products. I also was very fond of the fact that your products were travels sized and would easily fit in any bag I use while working, and training.

Medi-Dyne: Skye what is your favorite thing about the RangeRoller?

Skye: I especially like the additional Trigger Treads on the RangeRoller; they add areas of increased pressure to tired and sore muscles that the other roller products on the market leave out. I am better equipped to work on trigger points with this design.

Medi-Dyne: What did you find unique about the StretchRite?

Skye: The StretchRite has the nice feature of the grip handles, which on cold days (we train outdoors in all seasons) help save raw hands from chaffing that often occurs with other stretch straps.

Medi-Dyne: Would you recommend Medi-Dyne products to your patients and runners you train?

Skye: I would recommend these products to athletes, I think one of the best features is the size of the products; they can easily fit into suitcases and carry-on bags for athletes who travel. Often time’s athletes travel long distances for endurance events and it is important to be able to keep up their routine both before and after the event.  I have had great success working on quadriceps, hamstrings and ITB tightness with the Range Roller; it has eliminated my need for the foam roller.

The Medi-Dyne team would like to thank Skye for stopping by our booth and letting us get to know her a little better! If you are in Arlington, VA and looking for a PT or training coach I would highly recommend Skye.  She is full of knowledge and has a passion for her work!

Until next time follow Medi-Dyne on Facebook, Twitter, Pinterest, and Instagram for healthy tips and special offers!

Always,

Lauren

RangeRoller Sore Muscles After Tough Practices

Running with Kids covers using the RangeRoller on sore muscles for tissue massage after tough runs or training, and even after taekwando practices for IT Bands and tight calves.

Gear Review – Tissue Massage with RangeRoller

RangeRoller CalvesWe have incorporated Medi-Dyne’s Pro Stretch Plus into our cool down and stretching routine after runs (read my review here). But there is another Medi-Dyne tool in our toolkit, the original Range Roller, that has become just as important after strenuous workouts. The Range Roller enables soft tissue massages and accelerates the healing and recovery process.

My older son, who runs high school cross country and track, used a hard foam roller for tissue massages, and I had considered buying one. I opted for the Range Roller for several reasons, including deeper tissue massage, more versatile applications with the tool, and very portable (throw it into a gym bag or backpack). He has since converted to the Range Roller.

RangeRoller IT BandsRecognizing the importance of stretching and massaging, my younger son has been using the Range Roller after runs as well, but opened our eyes when he asked for the Range Roller after his Taekwondo 2nd degree Black Belt test (read about this 90 minute test that requires nearly 1,000 hours of preparation). We now use the Range Roller after runs (example: helps disipate lactic acid after threshold and anaerobic track workouts by improving blood circulation to muscles) and after Taekwondo practice (example: helps reduce soreness and repair tissue after Taekwondo sparring session by improving blood circulation to tissue).

What we like:

RangeRoller’s Unique Design

  • The original Range Roller measures 19 inches long and contains 6 narrow, deep rollers alternating with 7 wider, shallow rollers that turn freely as the Range Roller is gently and firmly rolled to massage tissue.
  • The tool is held with foam handles on both ends and flexes slightly as pressure is applied.
  • It is portable (bring along to a track workout, martial arts practice, or fitness center) and easy to store.
  • A smaller (16 inch) and larger (25 inch) version is also available.
  • The Range Roller can be ordered in your favorite color combinations (think sports teams!)

RangeRoller’s Materials and Quality

  • The Range Roller is manufactured of high quality plastic and dense foam, and can be gently washed with mild soap.
  • We are impressed with the overall quality of the Range Roller (design, materials, and workmanship) and expect to use it daily for many years to come.

RangeRoller’s Affordable Price

  • The Range Roller costs $25 at Medi-Dyne.com.
  • Less expensive (and more versatile) than foam rollers, and a fraction of the cost of sports massages!

Welcome to the Medi-Dyne Family Cho-Pat

Cho-Pat, a Welcome Addition

At Medi-Dyne we’re excited to be able to offer you a comprehensive selection of pain relief and prevention solutions that deliver relief, support, and performance improvement for the entire length of your body’s interconnective chain of muscles, joints, tendons, and ligaments.

MD-Family

We look forward to providing you with innovative, easy-to-use solutions that really work! For more information visit www.medi-dyne.com, or connect with us @MediDyne.

Join Medi-Dyne in the Fight Against Breast Cancer

OctBreastCancer_promo_sm

 

10 Minute Back Pain Relief: CoreStretch

10 Minutes of Stretching a Day Can Take Back Pain Away!

3 easy stretches that cover the stretch the entire interconnective chain of the core, including the; Lower Back, Hamstrings, Hips, Glutes, IT Bands, and Lateral Arm Muscles.

For best results, be sure that your arms are fully extended (not bent at the elbow) and your back is straight (not curved). Correct posture will maximize your back elongation and stretch.  If the stretch on your shoulder is too intense, lower the position of the handle by one notch.

LOWER BACK and HAMSTRING STRETCHES

 

 

 

 

 

 

 

 

HIPS (Piriformis), UPPER GLUTE and IT BAND (Illiotibial)

 

Advanced Lateral arm stretches

 

 

 

 

 

 

 

 

 

 

 

ADVANCED LATERAL

Medi-Dyne Acquires Cho-Pat Support Products

Medi-Dyne Healthcare Products Acquires Cho-Pat to enhance its position as  an International Leader in Pain Relief and Prevention.

September 17, 2012 (Colleyville, TX) – Medi-Dyne Healthcare products, a leading producer of innovative pain prevention products announces the acquisition of Cho-Pat® .

Cho-Pat Dual Action Knee Strap

Cho-Pat®, like Medi-Dyne, is recognized for  innovative and highly effective products which are recommended by medical professionals, physical therapists, athletic trainers, professional athletes, and active individuals for their role in eliminating pain and discomfort.

“Medi-Dyne has always offered pain prevention products that are easy to use and really work.  The acquisition of the Cho-Pat line of products provides a unique and important opportunity to enhance our ability to offer complete pain relief and prevention solutions to athletes, physical therapists, athletic trainers, and other medical professionals,” said Craig DiGiovanni of Medi-Dyne.

The acquisition of Cho-Pat augments Medi-Dyne’s comprehensive selection of products and is consistent with the strategy of providing key pain relief and prevention solutions along the entire length of the body’s interconnective chain of muscles, joints, tendons and ligaments.

Cho-Pat Achilles Tendon Support

“Building on the  foundation of strong brands such as Tuli’s®, ProStretch®, CoreStretch® and RangeRoller® we’re adding the Cho-Pat Original Knee Strap™ and the Cho-Pat Dual Action Knee Strap™  as well as products such as the Golfer’s Elbow Strap™ and Achilles tendon  strap™ which were developed in cooperation with the sports/medicine staff at the Mayo Clinic™. This secures Medi-Dyne’s position as a leading international provider of pain relief and prevention products,” notes DiGiovanni.

Cho-Pat® products and Medi-Dyne products are made in the U.S.A.

For more information, or to purchase Cho-Pat or Medi-Dyne support products go to www.Medi-Dyne.com.

RangeRoller: Hard to Reach Muscles

Chuck Swanson is a runner/athlete born and raised in Lincoln, Nebraska.   He runs a couple marathons and 3-6 road races every year, and he intends to run an ultra marathon (50 miles) in the near future.  Chuck’s training includes 30-60 miles of running each week, increasing during peak training times.

As a runner, Chuck has suffered many aches and pains. His list includes fighting issues with; illiotibial band syndrome (ITBS or IT Band Syndrome), plantar fasciitis, calf strains and tight calf muscles, as well as Medial Collateral Ligament (MCL) issues, to name a few. Chuck was given the opportunity to use and review the RangeRoller, for deep tissue massage therapy. Here is what Chuck said;

“I like the RangeRoller’s ability to help get those sore spots that need a little ‘TLC’.  The RangeRoller is easy to use and is easy to take to races, both close and far away.  It is easily cleaned up and is compact and effective.

massage stick for calf pain tight calvesI use the RangeRoller to get to those spots that my foam roller can’t reach or get to.  It is a great item to help with this because of the raised pieces [Trigger Treads] that allow for a more ART [Active Release Technique] type therapy.  I am able to get out the soreness and muscle trauma spots with ease.  I also use the RangeRoller at races to help get my muscles loose and warmed up before my races, in addition to dynamic stretches and jogging/running.

I use the RangeRoller at home, in my car (close local races), and at the hotel/motel (farther destination type races).  Outside or inside the product is easy to use, and can be used anywhere you want really.

RangeRoller massage for foot painThe RangeRoller can sometimes pull the hair out of my legs when I use it, but the rewards far exceed the pain!

This product is unique and I didn’t really have anything similar to it.  I use a foam roller and the RangeRoller together because they work similar but are great compliments to one another.  I was in the market and ready to purchase The Stick and saw a tweet that intervened, the rest is history.  I am glad I was able to get the RangeRoller to try and am definitely a fan.

illiotibial band massage rollerI would definitely recommend this product to a friend.  I would recommend it because I have ZERO doubts that it has helped me go through my first training cycle for a marathon injury free.  I have always encountered some type of injury that has caused me to miss at least a week of training in every marathon I have run (8 total).  This training cycle has been different and I have honestly never felt better health wise.

The RangeRoller has helped with my chronic ITBS issues and calf issues.  Paired with my foam roller and Bio Freeze, it works hand in hand with getting me out to train and doing it injury free. “

For more information on deep tissue massage therapy or to purchase the RangeRoller visit www.medi-dyne.com.

How Flexible Are You?

 Test your flexibility with the StretchRite.

How flexible are you? If you are a Coach, how flexible are your athletes?   What are you doing to increase your or your athlete’s flexibility?   Get the StretchRite advantage!

StretchRite is a device to help ensure that each athlete has the necessary flexibility to stay injury free during intense athletic competition. This device enables the athlete to do the type of stretching that normally requires a second person’s assistance.

Joe Dial, former World and American Record Holder for the Pole Vault, and Head Track Coach at Oral Roberts University says:

“Our Athletes are excited about stretching now that we are using the StretchRite program. Flexibility, strength, and leg turnover are keys to maximum performance.”

Read more reviews of the StretchRite at Running Supplement or medi-dyne.com.

TEAMS CURRENTLY USING StretchRite:

University of Arkansas
University of Arizona
University of Florida
University of Wisconsin
Kansas State University
Louisiana State University
University of Oregon
University of Kansas
Illinois State University
University of Nebraska
Oklahoma State University
University of Louisiana
Oral Roberts University
Texas Tech University
Texas A&M University
University of Texas
University of Wisconsin

Race Recovery

Race Recovery: Overcoming post-race aches and pains.

Craig DiGiovanni. VP of Sales & Marketing, Medi-Dyne Healthcare Products. Avid Runner. Newly Accomplished Marathoner.

Ok, it just goes to show: you REALLY don’t know what running a marathon is really about until you’ve run a marathon.   I thought I had a pretty good idea since I have been a runner most of my life, running some 5K’s, completing my first half, building my long runs up, etc.  Little did I know, 26.2 miles will really impact your body.   No matter how you shake it, 26.2 is a long ways and your body takes a beating getting it done.

There is a lot of information out there about what to do when preparing for and running a marathon, but not so much on what you should do following the race.    I heard some people say things here and there, but didn’t give too much attention to their suggestions since I hadn’t been there yet.   Now that I have been there, I certainly have a much better idea.

Here is my Marathon Race Recovery “To-Do List” that I will be using after my next race.  (Yes I said “next one”!  Painful as it was, I plan on doing it again!)

  1. Don’t Stop Moving!   I have heard people “joke” about that before, but now I get it.   If you stop, sit down, lay down, etc., plan on being there a while.   My body tightened up more than Scrooge at Christmas.
  2. Have Tools Handy! With regards to #1 – I will definitely have my ProStretch Plus available for after the race.  Nothing was tighter than my calves.   I couldn’t stretch them enough after the race.   My bet is you could almost make a living renting your ProStretch out after races for people to stretch their calves.  (Not a bad idea…will have to look into that one.)
  3. Roll Out! Muscle rolling is perfect for all the other parts of your body that were hurting. You will want a hand held roller available unless your personal masseuse is there to assist you.  My favorite of course, the RangeRoller, was great for hitting all my other sore areas besides my calves.   My quads were tight and my RangeRoller was ready for the job.   Not sure I would recommend a foam roller at that point; for starters laying on it after the race seems problematic (see #1 again) and not being able to control the intensity due to exhaustion may prove to be painful!
  4. Keep Drinking! Fluids are important during the race, but right after is just as important.
  5. Refuel!  For those people eating cheeseburgers right after the race…..not sure how you did that.   I am certainly not worthy.   Having some light food like bananas and yogurt seemed to get me headed in the right direction though.
  6. Cool Down After! Staying close to the race was nice.   Even my wife thanked me for that one.  A nice hot shower was great.   It got the sweat off and got me feeling normal again.  Bath might have been nice, but I am not sure I could have gotten out. J
  7. Take Some Ibuprofen! I am not a big proponent of medication, but a little ibuprofen after the race helped take the edge off of things.
  8. Be Comfortable! I had a long car rides afterwards, where I had my foot in an awkward position driving home for 3 hours. I paid for that one.  My foot hurt for 2 weeks afterwards from where I was resting on it.

Well, that is my new “To-Do” list for post race recovery.   I hope you find some of my tips useful and pain preventing!   Share with me some of your tips for race recovery by leaving a comment. Whether your training for about to finish a race, good luck!

Spring Sports Injury Report

We asked Athletic Trainer’s from across the nation questions about “spring injuries.” Here’s what Kristen Smith, head ATC and head of Sports Medicine at Canton South High School  in Canton, Ohio had to say;

  1. What are “spring sports” and how do they add to the onset of “spring injuries”
    Our spring sports include baseball, softball, boys and girls track and boys tennis.  It is a shorter season but it is jam packed with games six days a week.  Many rotator cuff strains are seen with the throwing sports.  The training room is a very busy place with track athletes from shin splints to quad and hamstring strains.  Our cold whirlpool runs daily to ensure our athletes are back on the track the next day.  The ProStretch Plus has been wonderful for our athletes to use, especially for lower leg stretching.  This year is the first to have fewer cases of shin splints.
  2. What injuries do you see in the spring? Any injury more typical in the spring than in the fall or winter? Why? 
    Rotator cuff and bicep injuries are more prevalent with our racket and throwing sports.  More athletes come out for track than for cross country and I think many of them come out for the social aspect, so their training levels are not optimal when the season starts.  Many one-sport athletes seem to be getting sore and injured more often due to this factor.  Lower back strains are another common one with throwers that I feel is due to their lack of training in the preseason.  Definitely see more rotator cuff and bicep injuries with males than females due to pitching.
  3. What are your prevention programs for these “spring injuries”?
    During the preseason I try to make it into the weight room daily to see what types of programs our coaches have put together for our athletes and what our athletes are doing to make themselves better.  With social media playing a large part with athletes, they often come with questions as to why a specific professional athlete is training a certain way.  It is great to see them looking into what other athletes in their sport are doing to become better.
  4. What are your injury rehab programs for “spring injuries”?
    Lots of theraband exercises for our throwing sports.  A combination of moist heat, massage, stretching and cryotherapy are used for all lower leg injuries.  The RangeRoller has been great for quad and hamstring strains, and the ProStretch Plus has been used a lot for plantar fasciitis, calf strains and shin splints.

For more information on how to prevent spring injuries visit www.medi-dyne.com.

 

Transitioning to Minimalist Running

This is the story of how Kabri became a runner, and the tricks and tools she used along the way. Read more about her running story in Part 1 and Part 2.

Part 3: Transitioning to Minimalist Running

Using Medi-Dyne during the transition to minimalist running.

Three years ago, I began training for my very first half marathon. Little did I know that my journey of becoming a “runner” was just beginning.

If you’re just tuning in, I am an advocate of stretching and massage for runners. How do I know all of the benefits of stretching and massage now? And why didn’t I incorporate these great Medi-Dyne products into my recovery and maintenance three years ago?

Well besides the fact that hindsight is always 20-20, I was recently able to put my newly-acquired ProStretch Plus and RangeRoller tools to the test while I was transitioning back to minimalist running. You see, the popular “barefoot” trend requires a runner to build up their foot, ankle and knee muscles. You must build up your muscles and expose them to the shock and stresses that a cushioned sneaker may have absorbed in the past. This transition takes time and patience to avoid injury, and is similar in many ways to the muscle development that takes place while trail running.

After moving to San Francisco over a year ago, I transitioned from running on mostly trails to road running. The city’s hills kept my leg muscles strengthened, but I was quickly losing the strong muscular protection I had built up around my knee and ankle joints.  In order to maintain the muscular support my joints had worked so hard to establish, I decided that I would slowly transition into a pair of popular “barefoot” style shoes. On my first runs I found that first, I absolutely loved being able to feel the road under the soles of my feet—my toes having to grab for the road. Secondly, by landing on the forefront of my feet, my calves were tightening up as quickly and as painfully as when I initially started trail running.

To promote healthy muscle growth and alleviate the soreness, I would do a concentrated stretching routine with my ProStretch Plus after each run, focusing on not only my calves, but also my Achilles tendons. I found that this newly experienced “tightness” would travel down my Achilles and into the bottom of my feet. By simply adjusting the angle and wedge on my ProStretch Plus, I was able to increase the flexibility of not only my calves and hamstrings, but also my arches and toes.

In short, I believe that injury prevention and muscle growth can be facilitated by the proper stretching of overly-tight muscles and by “combing” out the knots that develop in damaged muscle fibers, promoting renewed blood flow and muscle repair. I have found the ProStretch Plus and RangeRoller to be my two key tools for ongoing maintenance in my trail and minimalist road running interests. This year I look forward to setting a new road marathon PR at the Oakland and San Francisco Marathons! Finish strong!

For more information on the ProStretch Plus or RangeRoller visit www.medi-dyne.com.

Running4theMasses Uses Runner’s Relief

Runner and running blogger, Chad, reached out to Medi-Dyne looking for some tools to help him and fellow runners. Here is what he had to say about the ProStretch Plus, RangeRoller, and StretchRite.

Running4theMasses Product Review

By running4themasses on

About a month or so ago, I was reading a running publication, and I stumbled upon a company specializing in a vast spectrum of solutions for pain and injuries, not only for running but also for all aspects of life.  The company was Medi-Dyne Healthcare Products.

After looking at their website and the vast array of products they offered, I wanted to get some more information from them as to the benefits of their products for runners, and how their products might improve my performance and daily quality of life.

I was so happy I contacted Medi-Dyne.

For more information on these products, I highly recommend you check out the Medi-Dyne website for incredible information on all of the products they provide, as well as a Pain Solution Center where you can select the body part/injury that gives you trouble, and Medi-Dyne will give a breakdown of that selection as to causes of the injury, ways to alleviate the injury, and their product solutions to help with recovering from these injuries. It is very insightful and well worth looking at.

After some correspondence back and forth,talking about products and discussing what I thought might be helpful to runners, it was determined that I should look into the Runner’s Relief package and the StretchRite.  That is exactly what I did.

The Runner’s Relief Package:

The Runner’s Relief package is heaven-sent, and comes complete with the ProStretch Plus and RangeRoller.

What an immediate impression it made on me, and most importantly, on my body.  The ProStretch Plus has multiple exercises you can do to help with shin splints, tight calves and hamstrings, Achilles tendonitis, and Plantar Fasciitis.  In the package for the ProStetch Plus, it comes with a nice color pamphlet with complete instructions for the various exercises you can do for the various ailments you might have.

Personally, since I had started a new exercise program, I had started to feel pain shooting through the soles of my feet, and at times, it made it impossible for me to continue working out.  After a few minutes of doing specific exercises on the ProStretch Plus, the pain would subside, and I could continue my workouts.  Without the ProStretch Plus, my workout would be over.  The ProStretch Plus also has worked incredible for me to stretch my calves, hamstrings, and even hip flexors prior to any activities I have done recently, and also stretching after those activities.  The back and forth, or “Teeter-Totter” movement of the ProStretch Plus, make it so easy to use and extremely effective on my muscles, and in the short amount of time you need to use it, it does exactly what it is designed to do.

As for the RangeRoller, I’ve used other self-rolling products before, but I have to say that none have been as effective as the Medi-Dyne RangeRoller.  The design of the RangeRoller is great.  As seen above, you’ll notice the multi-layers of the RangeRoller.  It is so effective with its trigger point threads to get very deep into the muscle and relieve any tightness or soreness you may feel.  I know it has done that for me.  The great thing about the RangeRoller is that you use it on your muscles prior to a workout, and you will feel great throughout your workout.  Medi-Dyne recommends about 20+ rolls of the RangeRoller over the muscles to help warm and stretch them, and it really does that.

Here are 2 great endorsement for the RangeRoller:

First, my wife just finished her 2nd half-marathon, and when she got home, the 1st thing she grabbed was the RangeRoller and she went to work on her legs (calves, quads, hamstrings, shins, even her feet), and she said she felt a great deal of release of tightness she was feeling from running the race.  She did that throughout the remainder of the day, and the next morning, she woke up with very minimal pain/discomfort and almost refreshed.

2nd, my mom has been winning the battle with cancer, but one of the side-affects of her treatments was that she became diabetic, and has been having battles with Neuropathy.  The Neuropathy effects her hands and feet making her loose feeling, etc.  I introduced her to the RangeRoller recently, and she uses it daily on her hands, feet, legs, and she has said that it has helped tremendously with getting blood flowing to her hands/feet, and the Neuropathy has not subsided, but the effects have diminished and she doesn’t get as much of the on-set now having used the RangeRoller.

I highly recommend the  Medi-Dyne products, and know that in the upcoming weeks, I will be purchasing some new shoe inserts to help give me some spring in my step and some new-found energy.  I can’t wait to try either the Gaitors Full Length or the Road Runners.

Thanks for your time!!!

– Chad

Thanks Chad for sharing this with us! Read more about Chad’s Medi-Dyne experience on his blog: Running4thMasses.