Start Shopping

Posts Tagged ‘runner’s heel pain’

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.

Stay Off the Curb: Stretch with ProStretch Plus

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.

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.

Beat the Heat, Run Faster!

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

Sound enticing?   Let me assure you, it is.  Now, I am from Texas and beating the heat is something we deal with often.   However, it seems that this is becoming a bigger and bigger issue as more people move into the sun-belt areas, and summers everywhere seem to be hotter than normal.

So what do I do to beat the heat? Well, I have gotten on the quest to lower my marathon time which involves changing my training schedule and routine.   One of the suggested changes is to incorporate other activities to compliment my running.   The purpose of this is to continue working on cardiovascular strength but to also reduce some of the wear and tear that running causes the body to experience, while helping build some of the muscles that get neglected when running.   Some of the recommended activities are biking and swimming. (This is also why Triathlons have become so popular).

First, biking: I love riding bikes.   Riding bikes has been something I have enjoyed all my life, more as a kid than as an adult.   However, that is changing because I have started biking more seriously, and enjoy it just as much as when I was a kid.   The additional benefit now though is I not only get to enjoy it, but I am also making it work as good exercise as well.

The unique thing about riding a bike when it is hot out is that, because you are moving at higher speeds, you are able to keep your body cooler.    So, even though it is hot out, the heat is much less of a factor than when I am running.   The caution here is that fluid replacement is a bit deceiving.   Because you are having more air pass over your skin, the appearance of sweating isn’t as prevalent as running, however, fluid loss can still be significant.   So a word of advice is to be extra cautious about the rate of fluid replacement when riding a bike.  The good news is that drinking and riding aren’t nearly as taxing on my stomach as when I run.

Now swimming: a great way to beat the heat!   In the summer you have the option of indoor and outdoor pools, lakes and oceans can also be good resources.   I have personally joined a Master’s swim program which I highly recommend.  Not only do you get a better workout but you also get some good instruction that can significantly help your form.   By improving your form you improve your efficiency and time as well as your level of enjoyment.   I personally love swimming outdoors with the sun shining.   Something about being in the water on a sunny day makes for a great workout, no matter how hot or hard the workout.   If you do swim outdoors, I would recommend tinted goggles.   Looking into the sun on your breathing can be a bit of a problem!

So, incorporating either or both of these routines in to your running program will help you not only beat the heat, but may also help lower your running times!           

Follow Medi-Dyne on Facebook, Twitter, Pinterest, and Instagram for healthy tips and special offers!

Race Day Reflections

Craig’s Corner: Reflections from my first marathon.

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

Well, we did it. My wife, Courtney, and I successfully completed the Oklahoma City Memorial Marathon this past April. We finished our first marathon.

First, I want to congratulate Oklahoma City on a wonderful marathon.   The race had excellent organization and communication, and the overall city-wide support was inspiring.   Not only was this our family’s first Marathon, but I also think it was so special because we were running to honor those 168 people who lost their lives in the OKC bombing. I’d like to give a special “Thank You” to all of those people who have selflessly rallied to help victims and their families.   The people of OKC have turned tragic hatred into a positive celebration of good and community.  They should be proud of that.

The 26.2 miles course was a nice course.   There was plenty of diversity and support along the way.  (Although, I do wish there were a few less hills…I thought OKC was flat!)   As I reflect on the marathon, I realize there are great parallels between life and running a marathon.

Here are my top 10 reflections;

  • Enjoy the journey. The journey of preparing for the race was just as rewarding, if not more, than the race itself.   Of course that is the story of life too isn’t it?   Don’t make the mistake of not enjoying and appreciating the journey.   It is the journey that prepares you and helps you to appreciate the ultimate destination, whether in life or in marathons.
  • Set goals, and see them through. To get the most out of life, it is best to have a goal and a plan to achieve it.  The same goes with running a marathon: have a plan, stick to it both in training and during the race.
  • The more the merrier! The more people you train and do the event with the more enjoyable the experience. Life is meant to be shared, that includes running marathons!  I am so grateful to my wife for training with me and running each step of the marathon with me.  The benefits of that are for another blog.
  • Be flexible, yet determined. You never know what life might throw at you, just like you never know what the marathon day might be like. Be prepared to run in any weather, and know ahead of time that you are running no matter what!
  • Stay hydrated. Water is a key element to our bodies.   During long runs and the race itself it is important to drink fluids…but as in life, be careful not to drink too much!
  • Early bird gets the worm. I think I said this one before but I will say it again, get to the race early.  Get warmed up and prepared, into the right “corral” and give yourself the time to enjoy the atmosphere!
  • Pace yourself. Life is not a sprint and neither is a marathon…at least not for common folk like me.  26.2 miles is truly a long distance to run.   Rely on your training and pace yourself!
  • Just do it, participate. There is so much to life and so many ways to enjoy it.  There are also many ways to enjoy running events besides running the whole 26.2.  There is the half marathon, the marathon relay, the 5K fun run and walk, and also volunteering to help support, cheer, or organize the race.  There is something for everyone at every level.
  • Stay Positive. Positive encouragement cannot be valued enough in life and in running. I really enjoyed reading the fun and encouraging signs of supporters along the race. One read, “Run total stranger, run!” Positivity is contagious. Don’t feel too shy to high five the cheering child, or wave at the supporting spectator along the way. Positivity can go both ways.
  • Overcome to succeed.  Running, like life, has its set-backs.  But just like life, there is always a new day just around the corner. Focusing on many of the following reflections (positivity, goals, flexibility, partners, the journey, etc.) are simple ways to overcome training or race-day set-backs.

There are certainly many more memories and reflections but those are my top 10.   There were some really funny and inspiring moments that I might have to write about later, but for now I hope you can use some of my reflections to get the most out of your next race.

The Pains of Trail 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.

Part 2: The Pains of Trail Running

Kabri uses ProStretch Plus and RangeRoller for trail running pain prevention.

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

If you’re just tuning in I’m Kabri, newly self-professed trail runner! For the next year I challenged myself, running and hiking distances from 10k to 50k on the trails in the Bay Area. It took quite a while for my body to adapt to the trails and I believe that many of my challenges would have been resolved or largely alleviated if I had had a ProStretch Plus back then. My lower calves would become so tight during and after my runs that they would cramp. My feet would feel “asleep” with the loss of blood flow through my calves. It was very painful. The ProStretchPlus is ideal for maintaining and restoring flexibility to these tight muscles, and is especially good at focusing the stretch along your inner or outer calf muscles, as needed.

Whether you are a strong road runner, or are completely new to running, running on trails places stresses on the ankle, leg and knee muscles that are not often used. These stabilizer muscles allow your feet to spring over rocks and avoid unearthed roots while streaming down a single-track trail system under your favorite tree canopy. After your first trail run you’re likely to be very tight in your calf muscles and hamstrings as these muscles will have been highly engaged as you picked the most stable path along river beds and steep inclines.

Along with the increased flexibility that I would have achieved by properly stretching my calves and hamstrings, I realize how helpful the RangeRoller would have been to post-run recovery. The RangeRoller provides a deep tissue massage that allows my muscles to repair themselves by breaking up the knotted muscle fibers and allowing fresh blood back into the damaged space.

Climbing and descending hills and mountains goes hand-in-hand with trail running; both the uphill and downhill portions of a run, especially, take a toll on your quads. After my long training runs, I would make an appointment with a masseuse, knowing that large knots would form in my quad muscles that could not be released with stretching alone.  The RangeRoller essentially provides the same service, but is much more convenient. I’ll warn you now – whether by masseuse or RangeRoller – tackling knotted muscles by compressing and stretching the damaged fibers is a painful but rewarding process!

 

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

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.

Tired Aching Feet? No more!

Tired Aching Feet?  No more!

Traveling, work, and even your daily routine can take their toll on your body, especially your feet.  In fact, the average person takes 8,000 to 10,000 steps a day.  That’s more than four times the circumference of the globe. All that walking and standing in line can result in tired, aching feet.  But it doesn’t have to be that way.  Your feet are designed to bear weight, and absorb shock but the one thing your feet are not supposed to do is hurt.

Here are 5 easy steps you can take to prevent and relieve foot pain.

Choose Your Shoes Wisely
Technology has come a long way since the invention of sandals and high heels, but we still insist on wearing them regardless of their effect on our feet.  As we age, the natural padding on our feet starts to wear away. The right shoes can compensate for this.  But the lack of arch support, heel and ball of foot cushioning in dress shoes, high heels, and sandals don’t offer this type of support.  That’s why women suffer from four times as many foot problems as men; lifelong patterns of wearing high heels and standing on their feet all day are often the culprit.  So if you want to stop the pain, buy shoes with a low to moderate heel, good arch support and shock absorbency.

Shopping for shoes is best done in the afternoon as our feet swell a little during the day, and it’s best to buy shoes to fit them then.  Have your feet measured every time you purchase shoes, and do it while you’re standing. When you try on shoes, try them on both feet; many people have one foot larger than the other, and it’s best to fit the larger one.

Cushion for Comfort
While your choice of shoes is important, sometimes adding some extra cushion, heel and arch support can make all the difference.  Depending on the type of shoe you are wearing and where the pain is, you can choose from a variety of heel cups, ball of foot cushions, arch supports and insoles that will ease the pain from standing on your feet all day.  Tuli’s makes a number of products designed to fit into everything from a sandal, to a high heel pump to a running shoe so that you can customize the cushion you need for each pair of shoes you own.

Take the Pressure Off
An average day of walking brings a force equal to over 3000 kg to your feet, so taking the pressure off only makes sense. One very simple thing to do to take care of your feet is to take a warm footbath for 10-15 minutes two or three times a week.  This will go a long way in keeping the feet relaxed and helping to prevent mild foot pain caused by fatigue.  Adding 115 grams of Epsom Salts will also help to increase circulation. Taking the time to take regular footbaths instead of waiting until your feet are aching will give you the most benefit.

Massage Away the Stress
Massaging your feet will help increase blood circulation and decrease stress.  Not to mention that it just feels really good.   There are many different massage tools out on the market specifically designed for feet.  Can’t wait to ease the pain?  You can simply place a tennis ball on the floor and roll your foot back and forth on it.  Remember a massage should not hurt your foot, therefore, be gentle, but apply enough pressure to help decrease any foot pain you may be experiencing.

Our final tip is something that’s extremely important but most people simply never think of it…

Stretch Yourself
Your body is made up of an interconnective chain of muscles, tendons and ligaments that all impact each other.  This is especially evident when it comes to performance and pain. When everything is in balance movement is painless, almost effortless. But when a link of that chain is weakened or injured, the “domino effect” of that weak link may be greater than you realize.

Have you ever sprained an ankle only to find a week later that you’re suffering from lower back pain? Then you’ve experienced first-hand how weak links put undue stress on stronger ones. Weak muscles cause tighter (stronger) muscles to be recruited by the central nervous system in order to perform the same movement. So your foot pain of today, could end up being a real pain in your back next week.

You can ensure that your feet can go the distance by regularly stretching your hamstrings, calves, plantar fascia and toes.  Keeping your calves, hamstrings, and foot muscles flexible and strong will go a long way in helping to avoid aching feet.

Following these simple guidelines should keep everyone from the busiest of world travelers to weekend warriors and all family members from missing a step.  Take care of your feet and they will take you wherever you need to go in life.

For more information on pain prevention solutions for aching feet visit www.medi-dyne.com

5 Minutes of Stretching that Could Keep You Injury Free

We’ve spent the last few blog posts talking about the interconnective chain of muscles – how they work and how one weak link can result in a domino effect of injuries.  So, how do you prevent that domino effect of injuries?  The best way is to not get injured in the first place.  Easier said than done you might think but with 5  – 10 minutes a day, spent post-exercise or before you turn in for the night you could be well on your way to being injury free.

We’ve highlighted 5 important areas for stretching that could keep you on our feet.
The focus on calf stretching, hamstring stretches, glute stretches, core strengthening, hip flexibility, and groin stretches.  For video demonstration of exercises check out:  http://www.YouTube.com/MediDyne

1.       Calves- Your calves are the muscles that help you to plant your foot and propel you forward. Tight calves are often the root of many lower leg and foot injuries. For optimal calf stretches, focus on relaxing and lengthening your stretch. Also be sure to stretch both the inner and outer calf, as well as the muscles supporting your Achilles tendon. video

2.       Hamstrings– Your hamstrings help with hip extension and knee flexing during running.  Hamstring injuries are tied to excessive stiffness reflecting a lack of flexibility, and are most likely to occur when you are increasing your speed or workload. Stretches for your hamstring are best accomplished sitting or lying down so that your muscles can fully relax. video

3.       Quads– The powerhouse of your legs: quads are comprised of four different muscles that form the strongest muscle group in your body. They are connected to your knee and help extend the leg, so when you use your legs you use your quads. Muscle tears and knee injuries are often a direct result of having tight quads. When stretching your quads, try multiple stretches at different levels so that you are reaching all four muscles. video

4.       Glutes and Core- These areas keep your gait level and aligned, extending you forward when you run.  Most people equate the term “core strength” with ab strength.  But that’s not the case.  The glutes are key supporters of your core stability. Tight glutes can be a main factor behind a change in how you walk or move, contributing to lower back pain or  injury as far down as your knees or even your lower leg and foot. Stretch your core slowly and carefully to avoid straining your surrounding muscles. video

5.       Hip Flexors and Groin– Your hip flexors help with forward leg motion and upward knee drive, while your groin muscle pulls the legs together and help with the movement of your hip. Your hip flexors also help control your hamstrings. Tight hip flexors can restrain the glutes, and cause the pelvis to tilt resulting in lower back pain. Although the hip flexors may seem hard to reach use an extended lunge or butterfly stretch for a good warm up. You should not feel any pain when stretching your groin, just a gentle pull. video

For more video demonstrations of stretching exercises for these 5 key areas check out http://www.YouTube.com/MediDyne

For more information on products that help with muscle stretches,  muscle strengthening or injury rehab check out:  http://www.medi-dyne.com/pain-solution-center.html