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Posts Tagged ‘Certified Athletic Trainer’

10 Ways to Stay Motivated and Focused on Fitness Goals

runner at sunset

Medi-Dyne’s Athlete Ambassador and Guest Blogger, Meghan Kennihan,

has 10 tips for staying on track with your fitness and health goals!

Did you make a training goal for 2017? Sign up for a spring, summer, or fall race? Have you already lost your motivation? If so, I am here to help. Don’t despair! Here are 10 tips to get your MOJO back and ACHIEVE your goals.

 

  • Get Paid! : Money is the ultimate motivator. The best way to sustain motivation is immediate gratification. Put a dollar in a jar every time you workout for more than 30 minutes.  Use the money at the end of the month to reward yourself with a night on the town, massage, or spa treatment.
  • Get Help! : Enlist the help of a personal trainer or run coach. Not only will they be able to show you the best exercises for you but they also will teach you proper technique to avoid injury and hold you accountable for your goals.
  • Get Happy! : Exercise has a wonderful ability to flood your body and brain with “happy” endorphins but you will counteract this benefit if you are dreading every step. Choose a workout you enjoy. There are so many ways to exercise. If you don’t like running take a cycling class or kickboxing class. If you like to be solo jump on the elliptical machine or stairclimber. The more enjoyable it is, the more likely you’ll be to stick with it.
  • Get Real! : Set realistic goals and write them down. Don’t just say “I resolve to lose 20 lbs” or “I will go to the gym more often”. Make your goals specific. Write down a series of smaller goals leading up to the “big one”. Set a time table to accomplish them (i.e. “I will go to the gym 3 days a week to do 30 minutes of cardiovascular exercise”). Writing your goals down lets you monitor your improvements and is a good review when your motivation is waning.
  • Get Social!: Make an appointment to meet up with a friend or neighbor to exercise. If you have someone relying on you to go to the gym or go for a run you’ll be less likely to cancel. Also, if you like to bike, run, or swim, join a club. The social component makes it fun and the group will provide accountability. Similarly, sign up for a class, if you paid you might as well get your money’s worth and your classmates will notice when you’re gone.
  • Get Techy!: There are so many tools to help you achieve your fitness goals. Heart rate monitors, pedometers, calorie trackers etc. make exercise more exciting because you can see the results of your efforts. For example, make a goal of 10,000+ steps a day and your pedometer will tell you if you have been negligent
  • Get Rest! : You have to allow your muscles to rest and rebuild. Exercising hard everyday is just as detrimental as not exercising at all. One of the biggest reasons people stop exercising is because they go out too fast and push too hard and get injured. Listen to your body and if you are having an off-day, take it easy and rest.
  • Get Loud! : Make a workout playlist with your favorite upbeat songs. Studies have found that men and women who do their workouts to music, workout longer and at a higher intensity than those who workout in silence. Music helps the person working out not to concentrate on the discomforts of the exercises, thus allowing them to exert more or try new things in the working out process.
  • Get Variety!: Cross-training is the key to staying injury free and keeping your body continuously challenged. If you don’t change your workouts your body only trains one set of muscles, your muscles will adapt to the monotony and you will stop seeing results. To avoid a fitness plateau make sure you incorporate different strength training, cardiovascular, balance, and flexibility exercises into your workout.
  • Get Healthy!: All your hard work will go to waste if you eat all the calories you just worked so hard to burn off. It’s a simple equation, in order to lose weight, calories in have to be less than calories out. Try to eat mini meals throughout the day to keep your metabolism going strong. Don’t deprive yourself of your favorite foods just think moderation. So, instead of having your own super-sized French fry, have a few from your child’s Happy Meal.

 

Now …..GET GOING!

MeghanKennihan-bio_pic  About Meghan:

Meghan 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 www.trainwithmeghan.com

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

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.

KNOW YOUR LIMITS

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.

LISTEN TO YOUR BODY

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.

STRENGTH TRAIN

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.

R.I.C.E

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.

VARY RUNNING SURFACES

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

TOO MUCH SPEED

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.

CROSS-TRAIN

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.

YOU’RE INJURED, NOW WHAT

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 www.trainwithmeghan.com

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

2Toms Introduces GripShield

Medi-Dyne Introduces 2Toms® GripShield® Grip Enhancing Gel

GripShield_logo

July 28, 2016 (Colleyville, TX) – Medi-Dyne, a leading producer of innovative pain prevention products announces the introduction of 2Toms® GripShield®.

2Toms GripShield is formulated to work fast to keep hands dry and enhance the grip of anyone who is concerned about wet sweaty hands including many athletes and those who work with their hands. Whether it is before or during activity, 2Toms GripShield delivers results by quickly drying hands and creating a moisture barrier to improve grip and enhance performance. GripShield can even be used inside of gloves, and may help prevent odor buildup as well! GripShield applies to a multitude of sports and activities that include, but are not limited to; tennis, baseball, basketball, bowling, cycling, football, golf, gymnastics, hockey, skiing, softball, mechanics, industrial work, or any activity in which a firm, dry grip is essential.

“GripShield is a natural extension of our 2Toms line of innovative products that simply and effectively protects and enhances people’s ability to be at their best,” states Craig DiGiovanni Vice President of Medi-Dyne. “GripShield will also be taking us in to new markets expanding the reach and exposure of all our brands.”

100% Guarantee: 2Toms GripShield comes with the 2Toms 100% guarantee. Users, if not completely satisfied will receive a full refund.

2Toms® products are made in the U.S.A.

About Medi-Dyne Healthcare Products

Medi-Dyne is a global company dedicated to providing easy-to-use pain relief and performance enhancing solutions that ensure peak performance. Medi-Dyne’s contributions include over sixty patented foot care, knee, blister care, stretching and strengthening innovations marketed under the well-recognized names of brands of: 2Toms®, Cho-Pat®, CoreStretch®, ProStretch®, RangeRoller™, StretchRite®, Tuli’s®.

 

Medi-Dyne.com

Contact:
Mandy Owens
Marketing Manager
(817)251-8660
mandy@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

ProStretch Plus: A True Innovation in Pain Prevention

Necessity Is the Mother of Invention

The ProStretch was originally developed by an auto mechanic who was rehabbing a knee injury.  Over time he realized that the brake shoe from a car was the best thing he could find for stretching out his calf muscles, while building flexibility and range of motion back in to his calf muscles and lower leg.   He became passionate about how well it worked, passionate enough to want to share his discovery. From necessity and passion was born The Original ProStretch.

ProStretch Joins the Medi-Dyne Family of Products

In 1998 Medi-Dyne acquired the Tuli’s product line.  In discussions with the original Tuli’s® Classic Heel Cup inventor, San Diego podiatrist Dr. Murray Davidson, we quickly learned how important stretching was to the health of the calf muscles and the prevention of the many injuries associated with the lower leg, including Plantar Fasciitis, Achillies tendonitis, calf strains, and  shin splints.  So we began to look for the most effective solution to provide the long-term relief and stretching that would complement the immediate relief provided by the Tuli’s Heel Cups and other Tuli’s products.  When we found The Original ProStretch in 2003 we knew we had found the best lower leg stretching device available then and for the next 20 years!

Building on Success

As is the case with all Medi-Dyne products, we constantly solicit feedback from medical professionals, professional and amateur athletes, and all users on ways we can improve the product, usage experience, and end results.  While the ProStretch (also known as the StepStretch in some retail outlets) was a great product, it had some shortcomings.

  1. One Size Doesn’t Fit All
    The Original ProStretch is great, but it is a “one-size-fits-all” product.  Unfortunately, people are not one size fits all.
  2. People’s Feet Are Getting Larger
    It’s true. Once, a man’s size 14 would have been considered the footprint of a giant. But what was seen as enormous is apparently becoming quite normal. The average man’s shoe has gone up a full size in the past five years. The Original ProStretch just wasn’t built to accommodate the growing majority.
  3. Room For Improvement
    Many people suffer from Achilles tendonitis, plantar fasciitis, tight calves or shin splints. These pain sufferers were in need of a solution that would maximize the stretch felt along the interconnective chain of the lower leg. We realized that we could improve the stretch by elevating the toes during stretch.

We went about re-engineering the ProStretch to be bigger, stronger, lighter, and customizable, while offering a deeper stretch.   When it was all said and done, the ProStretch Plus was born.   For a complete review of all of our ProStretch products visit: www.medi-dyne.com.

Trying is Believing

We have had more people fall in love with the ProStretch and ProStretch Plus than any other product, simply by standing on it.  Just check out these “before and after” user video reviews.

What makes the ProStretch Plus work so well?  A few things. It is biomechanically shaped to put your foot in the optimal stretching position to get the best results.   Combining that with the rocker bottom, you get the best calf stretch, along with progressive and constant pressure that gives you an unsurpassed lower leg stretch.

Nothing works better, not a curb, not a wall, not a slant board, nothing. The ProStretch has been medical proven to stretch the calf better than conventional methods – Please see the following study posted on our website, “Comparison of Two Methods of Stretching the Gastrocnemius and Their Effects on Ankle Range of Motion Karen Maloney Backstrorn, C Forsyth. B. Walden”.   You can also read unsolicited testimonials at www.medi-dyne.com.

For more information on the ProStretch Plus or ProStretch visit http://www.medi-dyne.com/estore/.

Increasing Calf Flexibility During Marathon Training

The Weekly Buzz: Certified Athletic Trainer and Coach, Nick Zaneto, wanted to increase calf flexibility to prevent injuries during his marathon training, so he turned to the ProStretch Plus to reduce his tight calves.
 

This week’s contributor is Nick Zaneto, ATC. Nick has been a Certified Athletic Trainer for 11 years, serving a variety of athletes at the high school level. He is currently the Head Wrestling Coach at a New Jersey high school  and a personal trainer for a variety of athletes. An athlete himself, Nick plays Inline Hockey and is training for the New Jersey Marathon this May.

After researching products online Nick found Medi-Dyne.com. Nick quickly realized that he has already been using Medi-Dyne products. As an Athletic Trainer, he often uses the ProStretch and Tuli’s Heel Cups and recently recommended the ProStretch to a client with Achilles tendonitis. Nick told us, I have always been happy with all of my products that Medi-Dyne has produced. I’m excited to test the new ProStretch Plus.”

We caught up with Nick after he’d had the chance to use the ProStretch Plus for a while. His feedback?  “I like the calf stretch capabilities of the ProStretch Plus, it has been good to use right after a long run”.  Because Nick is looking to increase calf flexibility during marathon training he liked the deep gastroc calf stretch he received with the ProStretch Plus; “I do find that the ProStretch Plus has stretched my gastrocnemius muscle much better than just using the wall.”

While Nick was pleased with the gastroc stretch he received with the ProStretch Plus, he had concerns whether the calf stretch could be extended to the soleus calf muscle as well. This is easy to do!  A demonstration of the proper technique to transfer the calf stretch up the muscle from the gastroc to soleus is provided online: “Reduce Calf Pain: Gastroc and Soleus Stretches”.

Nick found that the removable toe lift was a feature he was struggling with properly utilizing. The ProStretch Plus toe lift was designed to assist those suffering from heel pain, plantar fasciitis or foot pain. It’s not always needed. The demonstration video, “Getting Started with Your ProStretch Plus”, takes you step-by-step through the process of adjusting or removing the toe lift. It is generally the best practice to begin using the ProStretch Plus without the toe lift first and then add it as needed.

Thank you Nick for contributing feedback on the ProStretch Plus. You can read some of Nick’s training tips on his blog nzaneto.blogspot.com.

 

How do you use your Medi-Dyne products? Let us know on Facebook today! Visit medi-dyne.com for more information on how to use the ProStretch Plus or Tuli’s Heel Cups. Check back next week for more Buzz on Medi-Dyne products.

And the Champions Are…

After two months of preparation, a grueling week of voting, and a week of pure suspense; it is finally time to announce the Champions of our “Building a Champion” – Medi-Dyne’s National Video Contest!

Athletic Trainers and Athletic Training students from across the nation submitted creative videos, which included Medi-Dyne’s ProStretch Plus or RangeRoller, to participate in the video contest. Some videos were informative, some playful, but all highlighted the need for stretching and massage equipment throughout athletics and athletic training. The videos that received the top three-most votes were awarded a donation for their school’s Athletic Training program.

Steve Dippel and students from the Montclair State University Athletic Training Education Program highlight features of the ProStretch Plus, winning first place and taking home the Championship donation of $2,500

Congratulations to our first place Champions, the Redhawks from Montclair State University! The Montclair Athletic Training Education Program won a donation of $2,500 after receiving the most votes for their video, “MSU ATEP Demo of the ProStretch+ Sponsored by Medi-Dyne” . They creatively coined the line, “ProStretch Plus is a Must!” while highlighting key features of the ProStretch Plus, like it’s ability to offer maximum toe and plantar fascia stretch. The “MSU ATEP” students were awarded a Medi-Dyne.com gift certificate, for being the “Biggest Fans” during the video contest.

The race for second and third came down to the last 10 votes!

California Baptist University’s Athletic Training students clinched second place in the end. They won a donation of $1,000 and a Medi-Dyne gift certificate for their participation. Their video “Making Champions Erryday” uses both the RangeRoller and ProStretch Plus in injury prevention scenarios. Get glimpses of their training facilities and campus in their video entry.

Finally, third place goes to Willie and his team of Wildcats from Canton South High School in Ohio. “Medi-Dyne’s Range Roller Rescues Willie the Wildcat” came in as our third and final Championship video for the contest. The Canton South High School Wildcats will receive a donation of $500 for their third place victory, as well as a certificate for Medi-Dyne stretching, strengthening, and rehabilitation products. We look forward to seeing Willie’s victory dance.

Cue Queen’s “We are the Champions”

Thank you to everyone who participated and supported “Building a Champion” – Medi-Dyne’s National Video Contest. The video submissions we received were truly inspiring.  We are excited to award these donations to the following Athletic Training programs, who are continuing to build champions in their schools across the nation.

 “Champions do not become champions when they win the event, but in the hours, weeks, months and years they spend preparing for it. The victorious performance itself is merely the demonstration of their championship character” – T. Alan Armstrong

“Building a Champion” Medi-Dyne’s National Video Championships

At Medi-Dyne we recognize that budget cuts are an issue for Athletic Departments nation-wide. We would like to give back to the institutions that help develop athletes and build champions every day.

Building a Champion – Medi-Dyne’s National Video Championships for Athletic Departments provides a fun and educational way to earn money for your school’s athletes.

Just submit a video that includes Medi-Dyne’s ProStretch Plus and/or Range Roller to the Building a Champion – Medi-Dyne’s National Video Championships for Athletic Departments on Facebook. Then, publicize your video and rack up the views & votes.

Vote early, vote often, get everyone you know to vote because getting the crowd involved is how you’re going build a champion. The video with the most votes will be declared the Champion and will be awarded a $2,500 donation to his/her school’s athletic department! Additional prizes will also be awarded.

View the Official Contest Video

Contest to Offset Schools’ Budget Cuts

Medi-Dyne Announces Video Contest To Offset Schools’ Athletic Training Department Budget Cuts

Colleyville, TX – September 12, 2011 – Medi-Dyne Healthcare Products today announced the launch of “Building A Champion” Medi-Dyne National Video Championships, a contest designed to both promote two new items launched by Medi-Dyne and to offset the budget cuts felt by schools’ athletic and athletic training budgets.

The Building a Champion – Medi-Dyne National Video Championships is open to anyone who wishes to give back to their school or their child’s school.  While participants must be affiliated with an athletic department or athletic training program at an academic institution (high school, college or university) in the United States this can include students, faculty, or family members.

“School budgets across the country have seen significant cuts.  Over the course of the year athletic trainers have expressed to us their concern about being able to provide an adequate level of care to their student athletes.  We decided to try to do something about that,“ stated Craig DiGiovanni, Vice President Sales & Marketing, Medi-Dyne Healthcare Products.  “We saw the video contest as a fun and upbeat way to make a difficult situation better.”

Video submissions will be accepted via the Medi-Dyne Facebook page beginning September 12, 2011 through October 21, 2011.  Voting begins on October 22, 2011 and runs through October31, 2011.  Participants are encouraged to get everyone involved in the voting as it is the video with the most votes that will win $2,500 for their school. Additional prizes, including $1,000 for 2nd place, $500 for 3rd place as well as special prizes early entrants, top referrers and randomly drawn winners will be awarded.

Video submissions must include either Medi-Dyne’s new ProStretch PlusTM and/or Range RollerTM products.