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The Benefits of Stretching before a Workout


by Joe Humphries

It’s difficult to argue against the benefits of exercise; several studies have shown a correlation between exercise and life expectancy. According to a article, those who are physically active often live 3.4 years longer than those who lead a sedentary lifestyle. That being said, there are a few key principles that you should become familiar with before embarking on your fitness journey. The things that we do leading up to, and after, the gym will dictate how much we benefit from exercise. Good nutrition is essential if you plan on getting through a strenuous workout; so, fuel your body with healthy and nutritious meals. Also, be sure to stretch before you begin your workouts. Why is stretching so important? Well, there are a number of benefits; this is the perfect time to not only warm up your muscles but to also improve your range of motion. Taking a few minutes to warm up will allow you to get the most out of exercise and can help prevent injury.

two runners stretching


What does stretching entail, exactly? Stretching involves mobilizing your joints. During this process, muscle temperature increases and the body’s nervous system becomes fully engaged. To better contextualize this statement, imagine starting up a car on a very cold day; you would want to make sure that your vehicle is primed and ready to go before embarking on your journey.


Of course, stretching doesn’t stop simply because you’ve started a few working sets; to maximize your workout, you will want to stretch in between sets and after your workout. This form of stretching is referred to as “static stretching.” The name is derived from the stretching style, whereby you stretch and hold that particular position for a few seconds. Static stretching is great for reducing lactic acid build-up; if you’re unfamiliar with this term, lactic acid is that burning sensation that you feel after fatiguing a particular muscle. This burning sensation can be attributed to a build-up of lactic acid in the muscle, by stretching and holding that stretched position (usually 10-30 seconds) the lactic acid will begin to dissipate. Lastly, a post-workout stretch is great as the body cools down; stretching after a workout improves flexibility and reduces cramping.


Honestly, there is no one way to stretch; the key is to stretch properly, which could mean incorporating dynamic, passive, or active stretching into your workouts. So, let’s break these concepts down:

Dynamic stretching– this is where you move your body through a series of challenging movements, which will, in turn, increase your range of motion.

Passive stretching– this is where you incorporate equipment like ProStretch Plus, as well as body weight exercises, into your routine.

Active stretching– this is where you contract one muscle while allowing the other muscle to relax.

ProStretch Plus


Although these concepts may sound challenging, they ensure that you get the absolute best out of your workouts. Whether you’re trying to lose weight, build muscle, or simply looking to get toned, stretching exercises are critical to your success. So, if you’re not already stretching before, during, and after your workouts, hopefully, this article has encouraged you to start.


Joe Humphries is a contributing writer and media specialist for Orangetheory Fitness. He regularly writes for health and fitness blogs with an emphasis on high intensity interval training.


You may also like:

For additional stretching tips, read Getting a Safe and Effective Tight Calf Stretch.

For tips on how to avoid injury, read Scariest Word for Runners: Injury.

Top Fitness Trends for 2018

Top Fitness Trends for 2018

(No gym membership required!)

Every New Year millions of us set health and fitness resolutions to eat healthier, exercise more, lose weight or gain muscle. Compared to December, gym attendance in the month of January increases by 50%. That means that you and your closest 500 newly-fit friends will be hitting the local gym at the same time. If you’re interested in a gym, the Better Business Bureau has a comprehensive list of tips for choosing a membership. But what if the best way to reach your fitness goals was found outside of those sweat-soaked gym walls? We’ve gathered top fitness trends for 2018 that will get you off the treadmill and into a challenging, but rewarding, fit routine.

*Disclaimer: Consult your physician before beginning any new exercise routines. Safety first!

Young woman running in mountains

  1. Trail & Ultra Running –

Combining two of the most popular forms of exercise, running and hiking, trail running has grown in popularity over the years. New runners enjoy the low initial investment of a pair of running shoes and seasoned runners seek new scenery and a new challenge. The dirt ground offers a reprieve from the pounding pavement on joints, while the uneven footing and varying terrain challenges mental focus and physical ability. One missed step could be costly. Trail running has also been listed as the Sixth Most Popular Extreme Sport, behind skating, skateboarding, paintball, climbing and snowboarding.

Beginners should start slowly at a brisk, but safe, pace to gain strength, endurance and stamina, and then slowly add speed and mileage to their runs. Also, follow basic safety tips: Tell someone where you will be running, bring your cell phone, know your trail routes and pack a few safety essentials with you. Here are some tips to stay injury-free as you begin trail running.

Running safely is key to enjoying the sport again and again. Any uncomfortable experiences will lower the chance of success. Chafe and blisters are common occurrences when trail running. 2Toms® SportShield® anti-chafe and BlisterShield® blister prevention offer travel-sized options that fit easily into a running pack or shorts pocket. They are easy to apply and will protect you throughout your run, no matter if it’s 2 miles or 100 miles. You will have a chafe and blister-free run!

Trail and Ultra Running Magazine put both products to the test on grueling trail runs. Read about their experiences with SportShield and BlisterShield.

  1. High Intensity Interval Training (HIIT) –

While it may not be the newest fitness trend, it is still one of the most popular; High intensity interval training is a type of training that pushes you to your max effort during a quick burst of exercise, followed by a short recovery period. You repeat the process many times for a full workout. This type of work out quickly raises and maintains a high heart rate leading to a fast caloric burn and metabolism boost. The Daily Burn has a list of benefits of HIIT training and a sample workout.

This type of work out could be done at home with no exercise equipment or you could increase the challenge by joining a group of HIIT fanatics. Groups like Camp Gladiator and CrossFit have created a close-knit community that meet at public parks or a “Box” (a CrossFit-specific gym) to work out in a team environment for added motivation and accountability. You might do exercises like tire flips, rope climbs, speed drills and weight lifting. Each person goes at their own pace and there is a certified trainer leading the exercises, so it is welcoming to newbies and fitness veterans alike.

HIIT workouts can put strain on your body, especially if you’re new to this type of exercise. Tools that can help you to better compete are 2Toms GripShield® grip enhancer for hands and Cho-Pat® Dual Action Knee Strap to support your knees during the multiple jumps, lunges and squats. This guide will help you pinpoint and treat common knee pain.

  1. Low Impact Exercise –

If the thought of burpees and chin-ups make you cringe, you might enjoy Low Impact Exercise. Low Impact Exercises include cycling/spin, walking/hiking, swimming or any of the 21 workouts listed here. While you may not be grunting and groaning your way through your workout, you will still be gaining the same benefits of increased heart rate, resistance training, and calorie burn. These types of exercise are great for someone new to exercise, suffering from joint pain, recovering from injury or illness or an athlete needing an active recovery day from an intense training schedule. In any case, low impact exercise is a win-win for anyone who adds it to their fitness routine.

Even low-impact exercise comes with its uncomfortable moments from time-to-time. Preventing these issues is crucial. Using an anti-chafe, such as 2Toms ButtShield®, that is safe for sensitive areas, will protect you from saddle sores and chafe. Here are Four Ways for Cyclists to Use ButtShield to Prevent Chafing While Cycling.

Also, maintaining flexibility as you increase duration or intensity of your exercise will go a long way in preventing sore muscles and future injuries. The CoreStretch® is a stretching device for your back and posterior muscles and ligaments. It will increase muscle flexibility in your hamstrings, lower back, upper back, hips and glutes. Here is more information about stretching for injury prevention.

Spartan Race Participant

Spartan Race

  1. OCR (Obstacle Course Races) –

For the adventurous at heart, Obstacle Course Races will fire up your fitness engines! These races offer courses of varying distance and difficulty to accommodate any person. You will run, jump, climb and crawl over as many as 20 different obstacles throughout the race. It requires full-body strength and agility, as well as endurance and mental toughness. And you can’t be afraid to get really dirty!

Obstacle course racing is steadily growing to be one of the most-participated races, with 1 million participants in 2011 and growing to 5.6 million in 2016. The most popular obstacle races are Rugged Maniac, Spartan™ Race and Tough Mudder. An added perk is that these races typically take place during a weekend-long festival including live music, food vendors and sponsor booths with free swag or samples. You can find race-specific training programs online (here is training for Spartan Race) or with local training groups depending on your location.

Since these races are a full-body challenge, taking care of your entire body is critical. Stretching and injury-prevention from head to toe will help you fly across the fire pit at the finish line. Cho-Pat straps and compression sleeves offer a full line of soft supports and muscle compression items to reduce pain and improve recovery post-race. 2Toms SportShield is a waterproof, sweat proof anti-chafe that will last throughout the entire course, protecting your skin from chafe and blisters. 2Toms GripShield will keep your hands dry and sweat-free for those tough rope climbs. The 2Toms StinkFree® line will wash all of your dirty, sweaty, muddy clothes and shoes so you’re ready for the next obstacle challenge!

goat yoga

Kristen Carter Photography

  1. Yoga Trends –

Yoga Trends? Yes! Yoga has been around for centuries, but it wasn’t until this past year that yoga became more…umm, creative! And we suspect it will get only wackier in 2018.  Between hot yoga, beer yoga, goat yoga or silent yoga, you can choose any style or animal for your yoga adventure. Fitness trends overall have responded to the increased popularity of building a social community around health, but yoga has really Omm’d the space (sorry for the pun!). Making a yoga session more of an event has boosted its appeal among many who have never tried yoga before. Business Insider has a neat video of Five Weird Yoga Trends that Took Off in 2017.  Ask your local studio if they’ll let Scruffy join you for downward dog!

While sipping your IPA during yoga is fun, slipping on your mat or having your Lululemon pants hang on to post-sweat smell is not. Check out 2Toms FootShield™ to prevent your feet from sweating and creating odor in your sandals or shoes. Even hot yoga is no match for FootShield! 2Toms StinkFree Detergent will rid your favorite yoga pants, and all of your fitness gear, of sweaty, funky smells. It’s non-fragranced but does scientifically remove bacteria from technical materials to ensure that odor is eradicated.

As you begin this New Year, I encourage you to step out of your comfort zone and try out a new fitness trend! And while new challenges are exciting, please remember to go at your own pace, gradually build up to harder exercises and take time for rest and recovery. Medi-Dyne® and 2Toms offer a complete line of products to help you achieve your #fitgoals in 2018!

The Woes of Smelly Hockey Equipment


The Woes of Smelly Hockey Equipment

By: Patrick Smith


No matter how often I played, whether it was the three games on the weekend when I was younger, or the drop in hockey I play now, my equipment would always smell like a dumpster.

My name is Patrick, and I’ve been playing hockey off and on for 17 years. I started playing on roller blades when I was first learning how to skate and then transferred over to ice hockey. I used to be involved with youth leagues, but they were hard to find because Texas is not exactly the hockey capital of the world. I eventually grew up and ended my dreams of playing for the Dallas Stars. Nowadays, I go to the occasional open hockey at the local Dr. Pepper StarCenter. Over the years I’ve learned a thing or two about how to keep my equipment smelling fresh and not offending my mother or my teammates.

Hockey players have more equipment than most sports. Try fitting skates, long socks, shin pads, shorts, shoulder pads, elbow pads, gloves, helmet, and any other stuff that I forget to pack into a hockey bag. Hockey players know that all the excess ice from a game or practice will find its way into the bag no matter what we do. Add the sweating we just did, and the bag now smells like roses.

As soon as I got home, I would open my hockey bag, and the smell hit me right away. Even if I was tired, I had to string out my hockey equipment around the garage. I put my shoulder pads on a tool hook, gloves on top of my hockey net, skates laced together around the chair, and just threw everything else on the floor like normal. Add a few games, scrimmages, and practices to your mileage and the neighbors may come over to file a complaint about the smell. Leaving the equipment out in the garage for the Texas heat to enjoy wasn’t helping either.

My mom just wasn’t having it. If something stinks in her house, “Forget about it,” as New Yorkers would say. I applied Febreze to my equipment after every skate because my pads would always smell like how I played my last game, terrible. Yeah, like that did anything. My equipment then had the distinct smell of opening up a bottle of Febreze and dumping the liquid onto the gear. The Febreze just masked the smell, not eliminate the odor.

Now with hockey equipment, there is no dumping it in the washing machine. With all the pads and straps, good luck not breaking the washer or ruining your gear. Unless you want to do laundry for 8 hours, you also can’t just wash one piece of gear at a time you water waster.

The one thing that partially worked was treating my equipment like it was a car wash. I laid out my gear on the patio furniture, filled up a small bucket with water and soap, and used a sponge to hand wash all the equipment except for the skates. I used a mild soap because how do I know if it will ruin my pads? Afterwards, I rinsed it all off with the garden hose and let it air dry overnight. Washing the pads seemed to work, but not so great. Honestly, if I just got home from a hard game or practice, the last thing I’m thinking about is making sure my equipment is squeaky clean. I did the hockey car wash about once every month.

I found that hanging the gear out to dry when I got home from playing hockey was the best way to combat odors. Turning the fan on my pads helped out too. Hockey equipment is costly, and we couldn’t afford the best pads, so taking care of your equipment is very important. However, It may be beneficial to buy new hockey pads whenever the old ones got smelly. For the sake of either your Mother or teammates, I’d suggest making sure your hockey equipment is clean.

In addition to fighting the odor, it’s important to understand the health concerns that come with smelly hockey gear, especially if bacteria are involved. If you’ve taken a slash to the back of the leg or puck to the neck as I have, your open wounds can be prone to bacterial infections. Many medical studies have shown the link between unclean sports equipment and bacterial infections such as staph, strep, and folliculitis to name a few. To help us smelly hockey players, ProStock Hockey has made an easy-to-follow chart on how to clean hockey equipment.





This post is brought to you by 2Toms StinkFree Shoe & Gear Spray and 2Toms StinkFree Detergent.

Stink Free® Spray is guaranteed to remove, not mask, all odors caused by sweat left in your shoes, boots, gear, gym bags, pads/guards, gloves, lockers, etc.  Stink Free Spray has no perfume in its formula, therefore it leaves behind no smell once dry.



Remove odor, don’t just mask it! Stink Free Sports Detergent removes odors and stains in high-performance athletic apparel using proprietary residue lifter and odor neutralizer. Stink Free Sports Detergent restores clothing performance and breathability while eliminating, not masking the odor.


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SCARIEST Word for Runners: INJURY

SCARIEST Word for Runners: INJURY

Runner with ankle injury has sprained and strained ankle.

Here is how to NEVER hear that frightening word.

Medi-Dyne is proud to welcome back Athlete Ambassador Meghan Kennihan as our guest blogger.


Every runner has an injury threshold and it is different for everyone. Some people can run 120 miles a week and some can only run 20, but if you exceed your threshold you are asking for injury. Most runners get injured because they do too much, too soon, too fast. Training errors are the number one cause of self-inflicted running injuries. When you rush the process of building up mileage or try to run too fast your body does not have time to recover and handle the increasing demands you are inflicting on it. Most doctors, physical therapists, and chiropractors will tell you to build your mileage by no more than 10% a week, which is a general rule, however, you may only be able to build by 5%. Each runner is different so make sure you listen to your body and KNOW YOUR LIMITS. It’s a good idea to alternate hard and easy days to give your body the recovery it needs from speed workouts, long runs, hill training etc. Make sure you incorporate rest weeks into your training plan every three weeks and keep a detailed log of your mileage and how you feel after your runs so you can recognize when problems start to occur.


Don’t run through pain. The majority of running injuries come on gradually and can be stopped if you catch them early. This means a shorter recovery period. Aches and pains do come with running but persistent aches and pains do not. If a pain causes you enough discomfort that you alter your gait, it’s time to stop. Take 2-3 days off, cross-train if you need to and then test out your “injury” gradually. If you’re pain free, get back to your normal routine. If it still hurts, you may need to see a doctor and find out the root cause of the pain, or you may just need more time off.


It is very important for runners to have strong hip and core muscles. When you strengthen your inner and outer thighs, your butt, and your transverse abdominis (stabilizing abdominal muscles) you increase your leg stability all the way down to your feet. Lying leg raises, inner thigh raises, clams, planks, and side planks are great exercises to add to your training program.


Rest, Ice, Compression, and Elevation are great when you have aches and pains in your muscles and joints. These four things can help relieve your pain, reduce swelling and send blood to those tissues to help speed the healing process. However, many runners neglect the REST part of the equation and continue to run then ice, then run the next day and ice again. This may take the pain away for a short time but you are not giving the tissues any time to heal before you are pounding away at them again. Elevating and compressing the area with a bandage or towel will also help reduce the inflammation. Then make sure you REST the next day and give your body a chance to heal, rather than running and prolonging the injury. Do not take NSAIDs except for acute injuries; instead try turmeric pills or anti-inflammatory foods such as salmon, blueberries, or leafy greens.


If you are always running a cambered road you are putting more pressure on your one leg over and over and over which can easily lead to hip and knee problems on that side. Also the road has no give to it and when you land all that impact (2-3x your body weight) is going right back into your legs. Try to do some of your runs, especially your long runs, on level surfaces and if possible soft surfaces such as crushed limestone, trails, even a bike path. The treadmill can also offer a forgiving surface if you can stand the boredom.

Sports Knee pain


There is such a thing as too much speedwork and too much racing. Those efforts are near max and can be very hard on your body and your mind. Doing speedwork twice a week then racing on the weekend does not give your body or mind sufficient rest. Even elite runners limit their speedwork to no more than 5-10% at 5K pace and no more than 20% at tempo or threshold pace. A good rule of thumb for racing is to take one day of recovery for every mile raced.


Running is very hard on the body, 2-3x your body weight with each stride, make sure you take at least one day of rest each week and consider making one of your run days a “cross-training” day. Cross-training can improve your muscle balance and work muscles that you never knew you had. Activities such as swimming, cycling, elliptical and rowing will improve your aerobic fitness and even help your running.


If you have an injury, take this opportunity to make the best of it. Ask yourself what can I learn about myself? How can this time off help my running in the long term? What CAN I do… swim? Bike? Strength? PT?

Try to find the cause of your injury, muscle imbalance? Shoe? Training? Nutrition? But be prepared to come up empty and to heal up and return to running without knowing the cause of the pain that made you stop. This mind set will enable you to get through your injuries with less stress and anxiety. The most important thing is to accept that time is the only real healer, and try not to layer extra stress and anxiety onto the injury experience by grasping at healing measures like ultrasounds, electric stem, graston, steroids, acupunture etc. and expecting miracles from them.

Disclaimer: Please consult your physician before continuing to exercise through any pain or discomfort. The training tips and treatments in this article are suggestions based on years of training and experience, but should not replace a treatment plan prescribed by your doctor.

About Meghan:

Meghan Kennihan - Athlete AmbassadorMeghan is a USA Track & Field coach and a RRCA (Road Runners of America) certified distance coach. She is a certified personal trainer through the National Academy of Sports Medicine and a level 3 USA Cycling Coach. She has over 12 years of experience teaching spin classes, weight-lifting, and group exercise. Meghan is also an experienced runner, ultrarunner, and triathlete competing, winning, and placing in 5Ks, 10Ks, half-marathons, marathons, ultra distances, and triathlons. She also holds multiple state Powerlifting records. Learn more about Meghan

Medi-Dyne is proud to have Meghan as an Athlete Ambassador.

#RunChat: Tweet to Win 2Toms

2Toms Products

Win ALL of these amazing 2Toms products!


1. Follow us @2Toms and @MediDyne on Twitter

2. Tweet: Blister & Chafing Prevention 100% GUARANTEED!      #RunChat

And you’ll be entered to win!

Winners will be announced on Sunday, May 17 on #RunChat

Read what others are saying about 2Toms

2Toms Blister & Chafing Prevention Sale

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2Toms All Day Protection Guaranteed   2Toms®BlisterShield®, ButtShield® & SportShield®

Join us this month on the Medi-Dyne Blog as we look at the

Cycling Saddle Sore Prevention, Blister Prevention & Chafing Prevention.

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April Showers Bring…Blisters & Chafing?

Rain, water puddles and humidity create the perfect storm when it comes to blisters and chafing! This Spring, you (and your feet) are going to get wet, it’s inevitable, so what’s your best defense? A waterproof, sweatproof, all-day prevention that’s guaranteed!

2Toms BlisterShield, ButtShield & SportShield always 100% guaranteed!

Available in personal roll-ons and travel-sized towelettes.

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Cycling Saddle Sores

Spend any time with cyclists and you are bound at some point to hear them lamenting about saddle sores.  It’s not a pretty subject, but cycling saddle sores are more common than you may realize.  Even the smallest of cycling saddle sores can be extremely painful and ruin an otherwise enjoyable ride.

Preventing saddle sores can be easy. read more

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2Toms SportShield for Her!

Designed exclusively for women,
2Toms SportShield for Her! delivers the perfect balance of protection and comfort in a silky smooth formula that lasts all day! SportShield® for Her! performs under the most grueling conditions and will not rub off.  It even works under wetsuits!  Waterproof, Sweatproof, Lasts All Day — Guaranteed! read more

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Warrior Hike:  Father & Son Team to Walk the Florida Scenic Trail

Beginning in January 2014, the father/son team of Rick Cardona and Rick Cardona Sr., both retired from the US Army will begin taking the 1300 mile trek of the Florida Scenic Trail as participants in Warrior Hike.  Their purpose:  Walk off the war and bring awareness to PTSD. The Cardonas are not only the 1st Father and Son Team to participate in Warrior Hike but they are also the Beta Team for the Florida Scenic Trail.  The Florida Scenic Trail is one of eleven National Scenic Trails in the United States. With 1,300 miles planned, the trail runs from from Big Cypress National Preserve to Fort Pickens at Gulf Islands National Seashore, Pensacola Beach. “Warrior Hike really wanted to open a southern trail,” noted Rick Cardona Jr., “so we are actually the Beta Team for the trail.” During the journey along the Florida Scenic Trail, both father and son are looking forward to having the opportunity to decompress from their military service, come to terms with their wartime experiences and raise awareness for PTSD. “I’ve seen things I didn’t want to see. So many of us struggle silently, and I want people to know this is real.”  Rick Cardona Sr. added, “we have a lot of demons to face and fight.” Medi-Dyne works with the Warrior Hike program to supply 2Toms® BlisterShield and 2Toms® SportShield® products to the participants. Preventing blisters and chafing along the way is important.  Most hikers will walk 1300 – 2000 miles over three to six months.  That’s a lot of wear and tear – especially on your feet. Blisters are bound to happen but anything that can be done to prevent blisters and diminish chafing helps keep hikers comfortable and Targeting a completion date of March 31, 2015, both Rick Cardona and Rick Cardona Jr. are looking forward to beginning 2015 with a new outlook on life. According to Warrior Hike:  More than 2.3 million veterans have returned home from Iraq and Afghanistan since 2001, and more than 20 percent of those veterans suffer from post-traumatic stress disorder, according the Department of Veterans Affairs. Medi-Dyne proudly supports Warrior Hike with 2Toms® BlisterShield® and 2Toms® SportShield® products for hikes along the Appalachian Trail, Continental Divide Trail and Pacific Coast Trail. Read more about Warrior Hike and how you can help.

Medi-Dyne Announces 2015 Brand Ambassador Program

BrandAmbassadorLogo copyMedi-Dyne’s Brand Ambassadors will be a virtual team of passionate and enthusiastic individuals who embrace an active lifestyle. They will all share a dedication to health, wellness and helping to keep others pain free and at peak performance.

“We’re very excited about our new Brand Ambassador Program,” notes Craig DiGiovanni VP Sales & Marketing. “We’ve met so many people who are truly passionate about living an active lifestyle and about how Medi-Dyne products help them do that. Formalizing the program is simply a natural extension of this happening organically.”
Medi-Dyne’s Brand Ambassador Team will be made up evangelists who share the brand vision and are in a position to help organically grow the brand on a broad scale and help identify others like them.

Brand Ambassadors will provide input on new and existing products as well as keep a pulse on what is happening in their area.

Medi-Dyne will be working with their sales representative team, retail customers, and through social media to identify candidates.

Applications may be completed online at:

Black Friday 2014 Starts Today




































































Must-See Cycling Routes Around the World

Cycling RoutesThe National Geographic book Journeys of a Lifetime features 10 cycling routes around the world that every enthusiast should try to experience. Here’s a condensed version of their list.

Canada – La Route Verte

This nearly 2,500-mile route crosses Quebec from east to west. It has varied vistas and terrains that add both beauty and challenge to a ride, and it is also very easy to follow, with plenty of interesting sights along the way.

U.S./Canada – Underground Railroad Bicycle Route

This is also among the longest cycling routes highlighted by National Geographic, stretching more than 2,000 miles from Mobile, Ala. to Owen Sound, Ontario. Several sites along the route are dedicated to African-American history, including museums and former slave markets.

Chile – Ruta Austral

It is a bit treacherous in that it is mostly surfaced with unpaved gravel, but it’s also beautiful. It includes beautiful landscapes through two national parks as well as native forests. The route runs 810 miles and also includes several ferry boat transfers.

Australia – Munda Biddi Trail

Meaning “path through the forest,” in the Aboriginal language, this trail runs 206 miles. Be prepared to see wallabies, possum, kangaroos and several other types of native wildlife along your ride.

Italy – Gran Fondo Campagnolo

This route is named for the inventor of the modern gear-shifting system, Tulio Campagnolo. This is a scheduled ride that occurs in mid-June. It runs for 130 miles and takes participants on a nearly 14,000-foot climb.

Vietnam – Hanoi/Ho Chi Minh City

You’ll travel nearly 750 miles between the two biggest cities in the country along long stretches of coastline. While it’s beautiful, it’s also grueling, with several natural obstacles and varying road surfaces.

France – Luchon/Bayonne

You can follow the route taken by Tour de France riders in 1910 – the first year the event stretched through mountain passes. In fact, you’ll be crossing four of them. You will get a true appreciation for how hard it was for those original riders, because the passes were unpaved at the time.

Belgium/France – Route du Comte Jean

Stretching 137 miles from Belgium into northern France, this route is named after a 14th-century Flemish general. While you won’t be going through any mountains, you’ll still need to deal with stiff winds along the coast.

Britain – Land’s End/John O’ Groats

Riders have a variety of choices regarding what type of route to take between these two points, with the longest being more than 900 miles. The wind will likely be with you the entire way. According to the National Geographic website, the first time this route was completed in 1885 it took 65 days.

South Africa – Cape Argus Pick ‘n’ Pay Cycle Tour

This race is only 68 miles long but it typically attracts 35,000 participants. If you’re not the competitive type, make sure you enjoy the section of the ride that takes you through Table Mountain National Park.

Check out this blog if you want some tips on how to get yourself ready for these and other cycling routes while minimizing the risk for injury. But if you do get hurt, our e-store carries several products that will help you rehab your injury and get back to doing what you love. Call us at 1-800-810-1740 if you want more information.

Knee Pain: Solutions to Prevent Runner’s Knee

Cho-PatKnee pain is one of the most common symptoms of injury that individuals experience during the summer months. People are generally more active than they have been all year, and are using muscles in ways they have not been for several months.

Runner’s Knee is a term used to describe multiple knee pains and injuries, including; patellofemoral pain syndrome, and chondromalacia of the patella, . Runner’s Knee is the most common overuse injury among runner’s and individuals performing physical activity. Sufferers of runner’s knee usually experience pain around the knee or even behind the kneecap. Runner’s often experience runner’s knee after increasing mileage, and pain increases when running up an incline or down hill.

What are the causes of Runner’s Knee?

  • Overuse: Overstretched tendons, repeated jumping or bending of the knee can cause the tendons in the knee to be inflamed.
  • Trauma to the knee: Contact to the knee or a fall can cause runner’s knee pain.
  • Misalignment: A misalignment of the bones or muscles can cause stress to be placed unevenly, causing pain or even misplacement of the kneecap itself.
  • Weak muscles: Weak Glutes or upper leg muscles (Hamstrings, IT bands, Quads) will often pull at the knee causing knee pain. 
  • Arthritis: Arthritis Can cause aching or throbbing knee pain along the ligaments and tendons within the kneecap. 
  • Flat Feet: Stretching of the muscles or tendons can also be caused by overpronation, fallen arches, or flat feet.

What are solutions for Runner’s Knee pain?

  • Rest and Ice:
    Decrease your mileage or take a break from training. Icing can help with areas of inflammation but overall, rest will give your knee time to recover.
  • Support:
    The Cho-Pat Dual Action Knee Strap provides maximum support above and below the kneecap. It will eliminate knee pain by reducing the force of the quad muscles on the knee. The Dual Action Knee Strap improves tracking of the kneecap mechanism as well as minimizing the possibility for displacement.

Always keep in mind that your body is an interconnective chain. It is important to address an injury when your first experience it, to prevent it from affecting other areas of your body. Find your solution to prevent further injuries!

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



Plantar Fasciitis Treatment: Stretch with ProStretch Plus

ProStretchPlusPlantar Fasciitis Treatment is essential for athletes to get back to performing at their maximum capability. Plantar Fasciitis has been known to sideline athletes and will prohibit them from training.

Your plantar fascia is a thick band of tissue which runs across the bottom of your foot connecting your heel bone to your toes. Normally, it is a shock absorber, supporting the arch in your foot. But, if tension becomes too great it can create small tears in the fascia causing it to become irritated or inflamed.

Plantar Fasciitis is one of the most common injuries that most athletes experience.

The pain that is most commonly associated with Plantar Fasciitis is stabbing around the heel area. It is essential for athletes to invest in a Plantar Fasciitis Treatment in order to become injury free. Plantar Fasciitis prohibits athletes from practicing and performing at their maximum level.

If you’ve been relying on the curb for pre-run stretches, there’s something better. The ProStretch Plus enables you to stretch your tight calves, Achilles tendon, and plantar fascia more efficiently than a curb or wall.

ProStretch Plus reaches tough spots like the Achilles, and provides support for controlled stretching. This increases flexibility, range of motion and performance while helping reduce the risk of injury.

Stretching on a curb has limitations:

  • You must stop your stretch and begin again when adjusting the depth of stretch on a curb or wall.
  • To reach all of the areas of the lower leg, you must position yourself various times, in different stretching positions.
  • The curb does not offer a stretch for the bottom of the foot.

Stretching with ProStretch Plus is simple and more efficient than a curb or wall:

  • To adjust your stretch on the ProStretch Plus, you simply rock backward until you reach the depth of stretch that you desire— never stopping your stretch.
  • You can fluidly move from one stretch to another with ProStretch Plus; starting with an Achilles tendon stretch, to Gastroc and Soleous calf stretches, even to a hamstring stretch, and ending with a shin splint prevention exercise.
  • The added toe piece helps to place the toes at a state of tension, stretching the plantar fascia on the bottom of the foot—something that the curb is incapable of doing.

Curbs are for tires, not feet. If you want to run and play with confidence, you want to stretch like a pro. ProStretch Plus “foots” the bill.

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



Knee Pain : Are you experiencing Runner’s Knee?

The Issue

Runner’s Knee is an injury that can be endured in many different ways. An athlete that continually is bending their knee such as hiking, biking, jumping, and any warring physical activity can be susceptible to experiencing runner’s knee pain. The symptoms of Runner’s Knee are swelling, popping of knee, grinding of knee joints, pain behind or around the kneecap, and pain when bending the knee. The body is an interconnective chain, it is imperative to seek proper medical attention if you are injured. You do not want to end up letting the injury migrate and affect other areas of your body.

The Cause

Runner’s Knee can be attributed to many underlying issues. The most common result of experiencing runner’s knee pain is the over use of the muscles. It is essential for individuals performing physical activity to allow themselves the proper rest, to allow their body to rebuild. The body is an interconnective chain as we have discussed before. Runner’s Knee can be a direct result of fallen arches, overpronation, and weak thighs. If you are feeling pain it is imperative to take action immediately to find a pain preventative solution, before the problem migrates to another area of the body. Being an athlete myself, it is important to take care of your body. I continually listen to how my body is feeling so I can avoid injury. It is better to take a day off to allow the body to rest and recuperate, than to be out for a week because you “over did it.”

The Solution

If you are experiencing any of these symptoms you should first consult your physician to get a proper diagnosis. A solution that I have found that works for me is the Cho-Pat Dual Action Knee Strap.

It provides maximum support above and below the kneecap. It reduces the force of quad muscles on the knee, and lessens the potential for popping and grinding attributed to misalignment. Below the knee it will improve tracking of the kneecap mechanism, and reduce the possibility for displacement. It is imperative to seek out a solution to prevent Runner’s Knee. Being an athlete is a way of life. Any interruption to training causes an imbalance to everyday life. Get the proper diagnosis and find a solution to get you back to your maximum performance level.

Remember to listen to your body during training. If you are experiencing an issue allow your body time to recuperate. It is important to stretch and strengthen your muscles, because the body is an interconnective chain. An athlete experiences a lot of wear and tear to the body, so take action to stay healthy and injury free!

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



Shin Splint Pain: Ouch!

The Issue

Shin Splints are one of the injuries that occur most for runners. WebMD states that Shin Splints cause 13 % of all running issues.  Because shin splints aren’t really a single medical condition, the cause of your shin splint pain can greatly range in severity.

I started dabbling in marathon training this previous week, and ramped up my outdoor running to 8 miles. I started feeling sharp shin splint pain after mile 5. Being the competitor that I am, I wasn’t going to let a little pain stop me from hitting that 8 mile mark. Boy did I learn my lesson!  Increasing mileage should be done in conjunction with increasing calf stretching and strengthening. As I began my cool down my shin splint pain began immediately and my shins began to throb. I should have stopped at mile 5.  I should have paid attention to this weekend’s post by @jfriel – No amount of fitness is worth the risk of an injury. If a joint, muscle, tendon or bone doesn’t feel right, stop the workout.  It is important to gage your body and give it the proper attention it requires.

The Cause

Shin Splint pain is often caused by over use of the same muscles without proper stretching, compression, or rest. The human body is an interconnective chain. When you experience a problem in one area it often migrates and causes issues in another. For example you could be experiencing shin splints because you have weak calf muscles that need to be strengthen and stretched out. Compression to this area is essential when dealing with shin splint pain. If you apply compression forces to the muscles you will provide support to the problem area. Compression Sleeves help keep your muscles warm and allow for continued circulation while performing physical activity. It is important to take the time when performing physical activity to properly stretch, to seek out the right solution, and to allow your body time to rest and recuperate.

The Solution

Listen to your body and gage and act accordingly. If you continually experience shin splints the Cho-Pat Shin Splint Compression Sleeve would be essential in alleviating Shin Splint pain and discomfort that comes with it. The Cho-Pat Shin Splint Compression Sleeve provides compression forces and supports the lower leg muscles and soft tissue. It helps stimulation circulation and maintains warmth to control the fluid build-up in the muscle. It is a highly effective solution to counteract the symptoms experienced with Shin Splints.  The Shin Splints compression sleeve will be ideal when performing physical activity.  After activity you need to take the proper time to stretch out the muscles to allow them to rebuild and rejuvenate.  The ProStretch Plus is a great tool that I, myself use. It provides the effective lower leg stretch that will help alleviate shin splint pain. The ProStretch Plus is a tool that allows you to personalize the stretch you need. It will effectively stretch your interconnective chain and help prevent future shin splint pain.

Shin Splint pain can be a roadblock to training.  Take the time to prevent injuries and stretch out your muscles! Remember the body is an interconnective pain and when you have a problem once place it is guaranteed to migrate!

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



IT Band Syndrome: A Common Running Injury.

RangeRollerIliotibial Band Syndrome is one of the most common injuries that runners endure.  The IT Band is designed to assist the hip muscles in the outward movement of the thigh and to stabilize the side of the knee. When this happens, the ligament that extends from the outside of the pelvic bone to the outside of the shinbone (IT band) becomes so tight that it rubs against the outside of the thigh bone. The pain experienced with IT Band Syndrome can range from minimal to extreme; even sidelining a runner from training. Pain is usually felt on the outside part of the knee or lower thigh.

Muscle Imbalances and IT Band Syndrome

IT Band Syndrome is an overuse injury. It is essentially overusing a certain muscle or tendon; causing it to tighten therefore causing a chain reaction to your hip or lower thigh. An athlete’s body is an interconnective chain and when you are experiencing an issue in one area it can migrate to another area of your body causing a deeper issue. For example, when experiencing IT Band Syndrome it can be due to lack of strength in your hip abductor muscles. However, the bigger problem and pain show up on the lower thigh or knee. Also the IT Band is crucial to stabilizing the knee during running, it is essential that you take the proper preventive methods to maintain healthy.

Preventing IT Band Syndrome

While it is not always easy, runners should do their best to run on level surfaces; if the foot that is on the outside part of the road is lower than the other, it can cause the pelvis to tilt to one side and stress the IT band. Strengthening the hip abductor muscles will prevent your body from putting so much pressure on the IT Band that stabilizes the knee while running. Ideally to prevent IT Band Syndrome you need to listen to your body and how it feels after exercising. IT Band Syndrome is typically seen from “overuse” of the muscle. As an athlete you need to continue to stretch and strengthen every muscle of the interconnective chain to remain healthy and active.

Treating IT Band Syndrome

To Treat ITB Syndrome you should seek a proper diagnosis and reduce your training regimen. It is essential to ice twice a day and to perform exercises to increase flexibility. The Cho-Pat I.T.B. Strap will apply compression at the area of discomfort to help relieve Iliotibial Band Syndrome. The strap uses compression to help prevent the snapping or friction of the Iliotibial band over the bony prominence just above and outside of the knee joint or further up the leg at the hip joint allowing the healing process to begin. The RangeRoller will work out the affected muscles and increase blood flow to the injured area. The RangeRoller is a great tool because it allows you to apply the right amount of pressure that you need to the area.

It is essential as an athlete to immediately seek the proper diagnosis for the injury you are experiencing. Too often athletes continue training through an injury and end up causing more damage and delaying the time until they are healthy again. Immediately seek answers to find the right solution for your injury so you can get back to performing at 100% again.

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



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!



Is lower back pain keeping you on the sideline?

Hope everyone had a wonderful Spring Break! I know I enjoyed the warm weather this weekend, and got my miles in outside under the sun. It is always nice to get a breath of fresh air and change it up from the usual gym routine. I struggle with back pain quite often when I run long distances, and if I stop immediately it usually results in no exercise for a week. Keeping that in the back of my mind I continued my run and worked through the pain I was experiencing.

The goal of an individual who suffers from back pain is obviously to obtain full mobility and reduce pain as soon as possible.  Our natural tendency when experiencing pain is to stop immediately and rest; to hopefully let it work itself out. On the contrary, a Finnish Study showed that individuals who continued physical activities after the onset of lower back pain appeared to be more flexible than those who were on bed rest.

In my personal opinion I believe it is important to continue activity to remain mobile. Your muscles will tighten up even more if you stop all activity immediately. On that note, you should continue to stretch and increase flexibility. I use the CoreStretch, which works wonders for lower back pain. It is easy to use and all you have to do is place your hands on the handles and lean forward. The CoreStretch will help prevent further injuries and  speed the recovery process. The CoreStretch allows your lower back tissues to relax and elongate to get the proper stretch that is needed.

4 Keys to keeping your Back Healthy are to:

  • Strengthen Your Core
  • Increase Flexibility
  • Work on Coordination and Balance
  • Check the Foundation

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

Good Luck this week on your endeavors and make sure to stretch, to stay injury free!




Tight Hamstrings? Ouch!

Happy Tuesday!Hope everyone is pain and injury free today.

Thank you to RunOn! and all the runners who stretched with us after the training class on Sunday morning!  Remember the best way to remain on your feet is to continually stretch after physical activity in order to remain flexible. Saturday morning I went out for a quick run and my hamstrings felt extremely tight. I have been extremely busy this past week and have not taken the time each day to stretch my whole body out. Tight hamstrings can be the worst! Many times we forget that the body is an interconnected chain and if you do not take the time to address a problem it is going to cause other muscles to compensate and you’ll personally get to experience the domino effect – the pain will migrate and possibly cause even more pain & injury!

When I got home I immediately grabbed my CoreStretch. Since all physical action begins from the body’s core and the hamstrings are an important part of the core – I knew I needed to stretch right away! The CoreStretch works great for me, because all you have to do is place your hands on the bar and lean forward. It literally does the work for you! It allows the tissues to relax and elongate, decompressing the spine and stretching the hamstrings.







The CoreStretch will increase your range of motion, prevent injury, and speed recovery and reduce pain.

Anyone can use the CoreStretch, it is simple and the stretching is virtually unlimited. The CoreStretch also provides relief for:

  • Shin Splints
  • Back Pain
  • Piriformis Pain
  • Arthritis
  • Osteoporosis
  • Shoulder Pain
  • Knee Pain
  • Inflexibility

If you do not have a CoreStretch definitely INVEST in one it is great for multiple areas of the body and provides a stretch like I have never experienced before. If you do not have one on hand try these stretches to loosen up your tight hamstrings without the CoreStretch!

Good luck this week on your personal fitness challenges and stay loose!


Run On! with Mitch Hayes

Hey guys!

Hope everyone is having a terrific Tuesday, I know I am. I attended the grand opening the other weekend of the Southlake, TX  location of RunOn! Talk about a lot of fitness fanatics in one place!

Thank you for stopping by the Medi-Dyne booth and stretching with us! While I was there I learned more about Camp Gladiator and My Fit Foods, which if you’re ever in the area I would definitely recommend checking them out. During the past week I have been contemplating what my next personal challenge would be. While at RunOn! I decided I would commit to training for a half marathon. The staff informed me that they provide classes that are geared toward all levels of runners to train for their distance goals.

Mitch Hayes is the Training Class Manager for Run-On! specialty running stores, a Dallas/Fort Worth based chain. Mitch has been a part of the RunOn! team for five years. He and his staff of coaches train about 3,000 runners each year, getting them ready for running events anywhere from 5ks to full marathons. He was very enjoyable to speak with, as well as very knowledgeable on the Marathon Circuit and what it takes to be successful.

Medi-Dyne: What athletic activity do you enjoy the most?

Mitch: I enjoy obviously running marathons but have found a passion for doing CrossFit as well. It gives you a total body workout and it is nice to change things up a little.

Medi-Dyne: How many Marathons have you run in your life?

Mitch: I have run 11 Full Marathons and 20 or so half marathons throughout my life. I will be running my 5th Chicago Marathon this fall. It is by far my favorite to run!

Medi-Dyne: What running shoes do you wear and which would you recommend?

Mitch: Personally for myself I recommend Brooks Trance and Mizuno Nirvana running shoes.

Medi-Dyne: What advice would you have for someone thinking about signing up for their first marathon?

Mitch: The hardest part is signing up and committing to the training. It takes about 20 weeks to train for a marathon and to get your body fully ready. RunOn! Is a full service running store, providing classes that help runners of all levels gain the knowledge they need to be successful in distance running, to achieve their personal goals.

Medi-Dyne: What products of Medi-Dyne do you use?

Mitch: I use the Single Step Stretch which is also known as the ProStretch twice a day, every day.

Medi-Dyne: What do you like about the ProStretch?

Mitch: I like the ProStretch because it really works! I started using the product about 3 years ago when I started having tight calves. The pain was so terrible I didn’t know if I was going to be able to continue running marathons. That’s when I tried the ProStretch. I use it twice a day, every day. It cured my tight calves, and I haven’t had any issues since when I first started using the product.

Medi-Dyne: When you’re training runners do you recommend Medi-Dyne Products?

Mitch: Yes to anybody! When my runners are having issues with their calves or Plantar Fasciitis, I always recommend investing in a ProStretch.

Medi-Dyne: What’s your favorite “cheat” food?

Mitch: Definitely Hamburger and Fries without a doubt!

Medi-Dyne: What is something most people do not know about you?

Mitch: That I have 2 Harley Davidson’s and love spending my free time riding!

I hope everyone enjoyed getting to know Mitch a little better as much as I did! If you are ever in the Dallas area, on Wednesday evenings, Run-On! has a social run at all store locations. Come out and say hello to Mitch and enjoy a nice run!

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

Happy Running!



Allow us to introduce our Medi-Dyne Blogger:

Lauren Thuman

Lauren Thuman is an energetic and avid fitness enthusiastic. She loves spending hours in the gym, running, lifting weights, and experimenting with new recipes. She is always up for a new challenge and enjoys finding new activities that push her to the limits. As a mother to her sweet Siberian Husky, she spends most of her free time running around the baseball field playing puppy tag.

Lauren has always lived a very healthy and active lifestyle. She is currently finishing up her undergraduate studies at the University of North Texas. She is very competitive in nature and if she is not at the gym she enjoys playing football, sand volleyball, and hiking.

Without further ado fellow runners Medi-Dyne’s own Lauren Thuman, 

I thought I would share a little tad bit about myself and something that is dear to my heart. For the past year I can say I have spent more than half of it devoted to the gym and living a healthy lifestyle. Fitness has played a huge role in my life. Over a year and half ago I decided to make a huge lifestyle change, I was about 40 pounds heavier and decided something had to change. It was a journey to get to where I am now, but I still have a ways to go. Staying healthy never has a finish line, it is ever changing as we are. There is always another workout, another run, or super food. It is important to stay true to yourself and the goals that you set to accomplish. Fitness should be exciting; after all you are doing what you love!

I am excited to share with you everything Medi-Dyne Healthcare Products has to offer. It is a company that is focused on providing superior products that actually work. They are easy to use products that anyone can make use of. I am eager to spread awareness about everything our company represents through our thorough knowledge and excitement to help you on your journey!

I am excited to share my trial and tribulations and hopefully you guys will be able to share some tips of the trade with me!

Join me every week as I learn more about the running world and what all it has to offer, and share what Medi-Dyne can do for you.

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

Until next time Happy Running!