Medi-Dyne has announced the release of a new product called FootShield. FootShield is an innovative product that helps users keep…
Medi-Dyne has announced the release of a new product called FootShield. FootShield is an innovative product that helps users keep…
Top Fitness Trends for 2018 (No gym membership required!) Every New Year millions of us set health and fitness resolutions…
Posted on October 21st, 2016
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.
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.
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.
Posted on August 6th, 2014
Lacrosse bags stink.
After both a full high school season and a sun-baked summer season the smell is absolutely revolting.
I’ve asked around and have been told that hockey bags, baseball bags, soccer bags – most equipment bags can emanate a distinctively disgusting smell. And while most of us have “tried everything” nothing really works.
They just stink from the sweat. Players throw their stuff in and leave it there so that millions of living organisms (sweat bacteria) can multiply, grow, even party. Based on the stuff I’ve found in my son’s lacrosse bag and the way it smells — it’s been one heck of a party!
I’ve talked to dozens of moms. We’ve tried Febreeze, Lysol, regular detergent and bleach but it mostly it masks the odor and doesn’t really get rid of it. We end up with a perfume-enhanced smelly bag, which is actually worse.
The last straw came a few weeks ago on a crowded rental car bus. In a standing-room-only situation, my son lifted the bag over his back, holding it at my nose level. I was able to fight the initial gag reflex but the 10 minute ride caused me to retreat into my shirt breathing through the fabric, hoping to make it out alive. I wanted to apologize to every person on the bus instead I snuck out the back like a coward; distancing myself from my son and the bag.
My initial plan was to throw the bag away when we got home and start fresh but at $70 – $150 a bag that’s just not the option.
Someone suggested 2Toms StinkFree detergent. For $15 trying it seemed a lot better than the alternative. I used a couple of capfuls (admittedly, I didn’t measure. I just poured some into the detergent container in the washer) and put it on the “soak” cycle with warm water.
The result: Nothing short of a miracle.
Seriously! That’s why I wrote this. The bag smelled so…well, it didn’t smell at all! No flowery smell, go glove or pad smell, no shoe smell. Even my son couldn’t believe it. He walked around the house to every family member doing his own version of the “smell my bag” challenge. He didn’t have any takers but he clearly got his point across.
This last trip he traveled with the StinkFree Spray. Can’t wait to see how that worked when he gets home!
Lacrosse, soccer, tennis and cross-country mom
Posted on November 5th, 2012
Running with Kids covers using the RangeRoller on sore muscles for tissue massage after tough runs or training, and even after taekwando practices for IT Bands and tight calves.
We have incorporated Medi-Dyne’s Pro Stretch Plus into our cool down and stretching routine after runs (read my review here). But there is another Medi-Dyne tool in our toolkit, the original Range Roller, that has become just as important after strenuous workouts. The Range Roller enables soft tissue massages and accelerates the healing and recovery process.
My older son, who runs high school cross country and track, used a hard foam roller for tissue massages, and I had considered buying one. I opted for the Range Roller for several reasons, including deeper tissue massage, more versatile applications with the tool, and very portable (throw it into a gym bag or backpack). He has since converted to the Range Roller.
Recognizing the importance of stretching and massaging, my younger son has been using the Range Roller after runs as well, but opened our eyes when he asked for the Range Roller after his Taekwondo 2nd degree Black Belt test (read about this 90 minute test that requires nearly 1,000 hours of preparation). We now use the Range Roller after runs (example: helps disipate lactic acid after threshold and anaerobic track workouts by improving blood circulation to muscles) and after Taekwondo practice (example: helps reduce soreness and repair tissue after Taekwondo sparring session by improving blood circulation to tissue).
What we like:
Posted on October 24th, 2012
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.
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.
Posted on September 6th, 2012
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.
I 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.
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.
I 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. “
Posted on August 21st, 2012
Heel pain is one of the most common complaints relating to the foot. Millions of people receive treatment for heel pain each year. In fact, many people live with it for a year or more before finding a solution.
The muscles, tendons, ligaments, and joints in your body act as links in an interconnective chain. These links work together to allow you to accomplish basic motions like sitting, walking, and running. If any one of these links is injured or not functioning properly the entire chain suffers. For millions of people each year the first breakdown that they realize in their lower leg “chain”, manifests itself as heel pain. When this happens, trauma often occurs in the plantar fascia (arch) and the pain is felt in the base of the heel. This heel pain is a condition known as Plantar fasciitis.
Plantar fasciitis usually develops gradually, but it may feel as though it has happened suddenly.
People with plantar fasciitis often describe:
Any one or even all of these symptoms could indicate plantar fasciitis.
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, your plantar fascia acts as a shock-absorber, supporting the arch in your foot. But, if tension becomes too great, it can create small tears in the fascia causing the fascia to become irritated or inflamed.
Ignoring plantar fasciitis may result in a chronic condition that hinders your regular activities. Most importantly, any weak link in the interconnective chain of your lower leg can change the way you walk potentially leading to additional foot, knee, hip or back problems.
Suffering from Plantar Fasciitis? For solutions visit www.medi-dyne.com
Posted on July 11th, 2012
The word beginner in the title is important, because that is what I am. Of course I have ridden a bicycle almost my entire life, but not for very long stretches of time at a constant speed. I have recently taken up more serious cycling, both to help improve my running and to allow me to possibly compete in some triathlons. Quite frankly, I have really enjoyed the process of getting out and riding more. There is something very therapeutic about riding a bike, in addition to some great exercise. Based on some research, it also is supposed to enhance my running times.
What I didn’t fully expect when I started biking was that the muscles I used would be quite different than those I used while running or swimming. After running the OKC Memorial Marathon, my quads were by far the sorest muscles post-race. Cue the need for biking, which helps to build up the quad muscles. However, my quads weren’t the muscles that ached the most following my first long bike rides. The muscles that ached the most were in my upper and lower back. Big surprise? Not really. Being bent over handles bars for a couple of hours is sure to put a strain on your lower back and even my upper back, right between my shoulder blades.
The reoccurring back pain and lower back muscle tightness I experienced quickly brought on a need for some back stretches. The good news here is that I have access to one of the premier back stretching devices available, the CoreStretch. The CoreStretch’s simple but unique design easily targeted the stiff areas including my upper and lower back. There have been some great reviews from cyclists about the CoreStretch, but now I really get it. Not only do I see the additional need for core strengthening when it comes to cycling, but also for core stretching as an integral part of biking.
There were a few stretches that really helped me get rid of my post-cycling back pain. These included; the crossed hands stretch and also the lower back/hamstring stretch. Those two in particular seem to give me the most relief for the areas that take the most stress while I cycle. My future biking plans will definitely include pre and post ride stretching with the CoreStretch to make sure I get the most out of each ride both physically and mentally!
For more information on the CoreStretch or for instructional videos or brochures visit www.medi-dyne.com.
Posted on July 6th, 2012
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!
Posted on May 22nd, 2012
The sad story here is that I think I jinxed myself into getting bit. Just yesterday, I was thinking about all my “wildlife” run-ins during my running and training this year for the OKC Memorial Marathon. I thought to myself, “I haven’t had an encounter with a coyote in a while.” Well little did I know I would have more than one wildlife encounter in one morning.
Sure enough Sunnie, my running buddy and dog, and I started our run one morning and we weren’t 200 yards in when I hear this yipping and barking. We were close to where we head down to the trails we run on, and it sounded kind of like a dog but a little different. Then…..the howling starts. There must have been a pack of them and they were LOUD, PROUD and CLOSE. Needless to say, our running route quickly changed. (I was thankful at this point to have my Garmin GPS watch so it didn’t matter – we just forged a new path).
So change we did, and had a great run, although ultimately more than I bargained for. The temperature was in the mid 50’s, no wind, the change in scenery was nice and ultimately my times were good. Of course, Sunnie managed to find more mud puddles to run in (she really is like a kid in that respect…almost magnetized to them) and post run she grudgingly readied for her bath. You should see how pathetic she drops her head and tail and slowly walks over to her spot. You would think she is on the way to her execution or something. Now you are probably thinking this is where the “bite” comes in. No, not yet. Sunnie only bites me when we wrestle and play.
After I had Sunnie cleaned up, I did my post run stretching and went inside. I wasn’t inside but a minute when out of nowhere, Dracula (at least that’s what I named it) bites me on the back of the neck. I quickly swatted Dracula, and then pulled what appeared to be a little spider (or something). It fell off my hand onto the floor, keep in mind it is still early AM…and dark everywhere. Thankfully I have my head lamp on to hunt it down. Upon further inspection I realized that it was a tick! Well that gave me the creeps, especially since it was still alive after being swatted to oblivion. That didn’t last much longer though because I squashed it to beyond oblivion.
Anyway, I can only assume that my “alternate route” lead me to pick up a passenger—either running under a tree or from puddle-magnet Sunnie. All day every little itch or prick I felt seemed to catch my attention. That particular spot where I was bit, well, I keep thinking about it and can almost feel it. In the end, I think I can truly say that I better understand the saying “once bitten, twice shy”. And shy I will be for some time wondering if I will jinx myself again, if I will soon be the victim of another “Dracula” after a morning training session.
Posted on May 16th, 2012
If you’re just tuning in, I am an advocate of stretching and massage for runners. How do I know all of the benefits of stretching and massage now? And why didn’t I incorporate these great Medi-Dyne products into my recovery and maintenance three years ago?
Well besides the fact that hindsight is always 20-20, I was recently able to put my newly-acquired ProStretch Plus and RangeRoller tools to the test while I was transitioning back to minimalist running. You see, the popular “barefoot” trend requires a runner to build up their foot, ankle and knee muscles. You must build up your muscles and expose them to the shock and stresses that a cushioned sneaker may have absorbed in the past. This transition takes time and patience to avoid injury, and is similar in many ways to the muscle development that takes place while trail running.
After moving to San Francisco over a year ago, I transitioned from running on mostly trails to road running. The city’s hills kept my leg muscles strengthened, but I was quickly losing the strong muscular protection I had built up around my knee and ankle joints. In order to maintain the muscular support my joints had worked so hard to establish, I decided that I would slowly transition into a pair of popular “barefoot” style shoes. On my first runs I found that first, I absolutely loved being able to feel the road under the soles of my feet—my toes having to grab for the road. Secondly, by landing on the forefront of my feet, my calves were tightening up as quickly and as painfully as when I initially started trail running.
To promote healthy muscle growth and alleviate the soreness, I would do a concentrated stretching routine with my ProStretch Plus after each run, focusing on not only my calves, but also my Achilles tendons. I found that this newly experienced “tightness” would travel down my Achilles and into the bottom of my feet. By simply adjusting the angle and wedge on my ProStretch Plus, I was able to increase the flexibility of not only my calves and hamstrings, but also my arches and toes.
In short, I believe that injury prevention and muscle growth can be facilitated by the proper stretching of overly-tight muscles and by “combing” out the knots that develop in damaged muscle fibers, promoting renewed blood flow and muscle repair. I have found the ProStretch Plus and RangeRoller to be my two key tools for ongoing maintenance in my trail and minimalist road running interests. This year I look forward to setting a new road marathon PR at the Oakland and San Francisco Marathons! Finish strong!
For more information on the ProStretch Plus or RangeRoller visit www.medi-dyne.com.
Posted on May 14th, 2012
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;
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.
Posted on May 3rd, 2012
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 2 and Part 3.
Three years ago, I began training for my very first half marathon. Little did I know that my journey of becoming a “runner” was just beginning.
As an active child and young adult, I participated in many forms of team sports. The love I had for sporting success, namely in competitive soccer, softball and rugby, could not scrub out my disdain for running when not chasing a ball. After college and a couple of years in a very active job, I earned both a promotion and a transfer. I was brought in from the field and placed in front of a desk, as well as moved from the east coast to San Francisco. With the beautiful Bay Area’s outdoor opportunities around me, I was determined to be the exception to my coworkers and I called “the office 35”– the 35 pounds everyone seems to gain after coming in from field positions.
When I started to tally my options, I found that there was only one activity that was realistically within my budget and time constraints. My tally went something like this:
Only problem— I hate running. I was determined to make running work. I figured that if I could somehow learn to love running now, then I would be in a great position for the rest of my life: able to get up and run wherever I was in the country or world. So, in order to facilitate a semi-enjoyable entry into the world of running, I decided to combine my goal with another love I had found since moving to California – hiking. I was going to be a trail runner, it was settled!
To read more about Kabri’s running experience; how she overcame new running aches and pains, read Part 2 in the series.
Posted on May 2nd, 2012
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.
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!
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.
- 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.
- 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.
- 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.
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/.
Posted on May 1st, 2012
If you are thinking this is about a restaurant chain or anything related, you are seriously wrong. I am referring to the original “hooters”—our feathery owl friends! Yes, this is the next installment of my “wildlife” experience, sightings of critters while training for the OKC Memorial Marathon.
Last week my running buddy, Sunnie (my dog) and I stepped out into the garage, ready to head out for our morning run. Once in the garage, we were met by a very loud “Who, Who, Who, WhOOOOO”. I looked down at Sunnie, and I think our eyes were probably as big as the owl’s! It sounded like the “hooter” was in the building.
Realizing it was an owl, I opened the garage door fully expecting that the act would scare it away because it had to be really close. To my surprise, no sooner had the door finished opening than we were covered with an even louder, “Who, Who, Who, WhOOOOO”. This time the first “hooter” was followed by a second and then a third, “Who, Who, Who, WhOOOOO”. It was a full blown “hooter” convention around my driveway!
I promptly got out my flash light and shined the light at the first and closest “hooter”. The owl was sitting on top of my neighbor’s house not 20 yards from me. It turned its head (eerily like owls do) and looked at me and Sunnie. We didn’t seem to bother it much because it turned back and “Who, Who, Who, WhOOOOO’d” again. We watched the owl and listened to the others respond a few more times and then decided it was time to go run.
The morning encounter with these “hooters” definitely had me on edge. I was a bit nervous because years ago, my wife was walking on our running trails and was attacked by an owl. Not a good experience. Think vice on the head. Anyway, I turned on my head lamp, kept an eye on “hooter” number one and quickly “exited stage left”. Thankfully, we didn’t have any other company throughout the rest of our morning. When we got home the “hooters” had left the building, the party was over.
That’s it for now until our next “wildlife” running experience. Seriously, if you don’t get to see enough wildlife, get out and run! What have you encountered while running in the “wild”?
Posted on April 24th, 2012
I thought I knew what to expect on my first half marathon (13.1 miles), but quickly realized that I was wrong. In training for the Oklahoma City Memorial Marathon, I had finally reached the half way mark: 13 miles. I decided to celebrate this milestone by running an official half marathon, and signed up for the Fort Worth Cowtown. The good news is the race turned out to be a far better experience than I expected, but I definitely learned some things that I feel are worth sharing.
Here are some before, during and after tips for making the most of your 13.1 half marathon.
- Get there early: I got to the race early and was glad. I didn’t stress about parking, had plenty of time to use the restroom and enjoy the atmosphere.
- Go to the bathroom: Using the restroom before the race is a must.
- Do what is routine: As per my usual morning runs, I drank a little but didn’t eat before the race. I was glad I didn’t, butterflies were enough for my stomach.
- Plan ahead or bring a buddy: Depending on weather, having someone to hand your clothes off to before the race starts is a nice bonus. Otherwise, you are either cold while you’re waiting in the corals (because you don’t have them) or you are warm but then have to leave them at the start, and go on a crusade to find them after the race.
- Let ‘er rip: My adrenaline must have been way up, because my split times were about the same as my 5K and I held steady the whole race. I was cautious the whole race about that, but next time I won’t be, and I will be more willing to push my times.
Practice makes perfect: Running and drinking are an art. I would try that before the race. How you get the water in your mouth without showering you and everyone around you, and then how you get it down without coughing…well, it took a little practice. I am sure I provided a laugh or two for those on the sidelines!
- Find flat surfaces: Looking for flat parts of the road are a must if you are prone to shin splints. It took me about 1 mile to realize that an extra step or two to the left or right to get off an angle in the road was worth it. The crown of the road or closest to the edges seemed to work the best. 13.1 miles at an angle could be problematic.
- Send some thanks: There are so many incredible people volunteering and encouraging runners during races, I wish I would have thanked more of them along the way. If you have the breath, thank them.
- Snack smart: Energy gels really seem to work. I like Gu and Cliff products because they taste good and go down easy. Also, find a product that doesn’t produce large fluctuations in your energy; big highs then deep lows.
- Enjoy the moment: Give yourself time to take it all in, don’t rush out to leave so you can enjoy the moment. I had to high tail it out of there for life’s next event, but wish I could have just hung out a few more minutes to enjoy the post race food and activities, and to let the accomplishment sink in.
- Run for fun: I ran the race just to finish and I am glad that I did. I think it is great to measure your time, but if you aren’t enjoying the people, the scenery and the accomplishment, then it won’t last very long and won’t be much fun.
- Bring along recovery tools: If you have a roller, make sure you have it because you will surely need it. Once you are stagnant your muscles will begin to tighten up. Having tools at the race (in your car, etc) to help stretch and loosen your muscles will help decrease future soreness. I of course am a RangeRoller guy, a must for any post race recovery.
That was my race experience. Hope these tips help to prepare you for your next race. Let us know if there are any race tips that you swear by, leave us a comment. I hope you enjoy your 13.1!
Posted on April 17th, 2012
As I mentioned in my previous blog, being flexible helps you to stay quick on your feet… and may even keep you smelling better. Yes, this is a bit of a tease, but it does have some relevance.
Just before dawn I was out for my morning run with my trusty sidekick Sunnie (my yellow lab and constant running companion). About a mile into my run I caught a quick glimpse of something moving on the path ahead of me. At about the same time that my eyes began to focus my brain began to register what I was seeing, the unmistakable white stripe on the black tail sticking up in the air.…..SKUNK! A quick pivot put me into an immediate about face. Thankfully Sunnie hadn’t seen the skunk otherwise the chase would have been on and so would the STINK!
I am now running in the opposite direction. I get about 200 yards down the path when all of a sudden, Sunnie growls and takes off running toward the woods. Yep, another SKUNK! First, I yelled, “NOOO! Heel!” And then my fight or flight instinct kicked in… I RUN!!!!
Flexibility does not wait in situations like that. You either have it or you don’t. (Of course, the onset of a day’s worth of adrenaline didn’t hurt!) A few strides later I smell that distinctive odor. With miles ahead of me my only focus now was on an unavoidable tomato juice bath for Sunnie and the trashing of my favorite running clothes and shoes! Not a happy runner at this point.
As I continue to run the smell seems to dissipate. Not sure at this point if it is my wishful thinking or not, but I figured I might as well keep going. Thinking the worst is behind me, I start to smell the smell again, and it’s getting stronger. Putting two and two together I realize that it must be in front of me. Thankfully the sun had begun to rise, bringing enough light to see the now too familiar, dreaded black tail ahead of us on the trail. Cue the quick pivot change of direction again!
About a mile into yet another alternate route, I let down my guard and set in to enjoy the rest of the run. But no! Reminiscent (no pun intended) of a “B Horror” movie, the enemy kept popping up everywhere. It was after this final sighting that I decided home might be the only safe place at this point. Once I got there, I was pleasantly surprised to find out that neither Sunnie or I were casualties of the “Stink”. All’s well that ends well.
But I did learn a few things…
OK, enough about the “stink scare”. Maybe next time I’ll take on less of a challenge. How about Achilles tendonitis?
Posted on April 12th, 2012
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.
Posted on December 14th, 2011
We were sent this testimonial from Arielle; runner, triathlete, and soon-to-be Ironwoman. She recently overcame 10-months of pain and suffering, due to ‘nagging’ Plantar Fasciitis, with some truly inspiring perseverance and what she calls “Medi-Dyne magic.”
“As a highly competitive gymnast growing up I periodically had heel pain, but nothing that I couldn’t remedy within a few days. Fast-forward about a decade later, and I found myself completely in love with long distance running. Ever since I took up the sport in the spring of 2009, I had experienced intermittent heel pain on and off again. In all of my athletic history my feet and ankles have always been my weak link, and I’ve run the gamut of injuries from stress fractures to dislocation to neuromas and so on…
Fast-forward one more time to March 2011, just 6 weeks before the Boston Marathon. I had been training for over a year to qualify and prepare for the race in Boston. After my
first 20 mile training run my foot completely seized up, and nothing would remedy the intense heel pain and feeling of strain that I was feeling in my foot. I stretched 3 times every day, used traditional methods—ice and massage, but nothing would alleviate my heel pain and get my arch to loosen up. I was forced to stop training up until race day, though even after over a month off my feet, my Plantar Fasciitis was no better than that first day it came on.
I limped my way through the Boston Marathon and afterward my injury was no better or worse than before, so I took another couple of months off from running to try and get the inflammation to cease. In the mean time, I found triathlons, which helped due to less running, but I was dissatisfied with the solution. I was recently gearing up for the Seattle Half Marathon in November of 2011, my first race since April. I was having a particularly painful week, feeling like I would never be uninjured again.
Training was going well but I still had nagging Plantar Fasciitis and foot pain, a sign of not good things to come (given that I’m racing in the Ironman Canada next summer). During an evening of injury-related depression I was surfing Twitter and saw someone post that Medi-Dyne would be sponsoring #runchat. I went to medi-dyne.com and clicked through to learn more about you guys. I instantly remembered seeing you in either Runner’s World or Triathlon magazine, and pulled the trigger to have my ProStretch Plus rush ordered. From all of the stretching I’ve done I understood immediately what sets the ProStretch Plus apart, and hoped it would truly be the device to save me!
My ProStretch Plus arrived just a couple days later, and after 1 day I saw a huge improvement in my Plantar Fasciitis (both heel pain and arch tightness). After 3 days my heel pain was gone, my arch tightness had subsided, and I was noticing less arthritis pain in the outside edge of my foot. After 7 days I was able to go off my arthritis medication and I haven’t had any heel pain since!!
The foot is so interdependent on all of its moving parts that inherently many of my injuries have stemmed from compensation for other injuries. Regular use of the ProStretch Plus has really gotten to the core for me to work through many of my foot injury issues. I haven’t been in pain for a while (finally!!) I’m still seeing active improvement in my flexibility and stride while walking and running. And I love that the product is so easy to use; I keep mine in my kitchen so that I can use it between cooking and cleaning in an area where we all congregate. The ease of use makes it easy for me to remember and more likely to incorporate it into my routine.So happy to have found you guys an looking forward to more of your magic!” – Arielle
Thanks to Arielle for sharing that amazing story and the fun photos with us. You can follow Arrielle’s training on her blog, “On the Way to Ironman” at www.onthewaytoironman.wordpress.com. We are looking forward to hearing about her success at the Ironman in Canada this summer.
If you have a story about your injury recovery that you would like to share with us, or if Medi-Dyne helped heal your pain please email firstname.lastname@example.org. Read what others are saying about the ProStretch Plus at medi-dyne.com or order your ProStretch Plus today.
Posted on September 19th, 2011
Medi-Dyne Healthcare Products announced the introduction of the new RangeRoller line of multi-layer massage therapy rollers with Trigger Treads™, an advancement in massage therapy rollers that engages both upper and lower layers of muscles and connective tissue.
The new RangeRoller incorporates the most sought after attributes of massage therapy sticks and rollers with its light weight and convenient size and combines it with the ground-breaking new Trigger Treads™ technology to deliver perhaps the deepest massage available from a massage therapy roller.
“We are passionate about the importance of maintaining the health of the body’s interconnective chain,” states Craig DiGiovanni, VP Sales, Medi-Dyne, “Massage therapy and trigger point relief have always played an important role in this. The RangeRoller with Trigger Treads™ takes massage to a whole new level. Users will find that they are able to reach muscles and connective tissue that they simply cannot with other products.”
Designed to meet more demanding needs, the RangeRoller multi-layer massage therapy products provide a range of benefits, including:
Posted on September 6th, 2011
After reading an interesting article by Gina Kolata, “As Sports Medicine Surges, Hope and Hype Outpace Proven Treatments”, we thought it was important to release this information on proven solutions for heel pain.
Study Shows Heel Cups and Stretching Combined Provide The Most Effective Heel Pain and Plantar Fasciitis Relief
A two-year study done by the American Orthopaedic Foot and Ankle Society (AOFAS) found that the combination of off-the-shelf shoe inserts and targeted stretching exercises provides the most significant relief from heel pain.
During the two-year study which involved 15 orthopaedic foot and ankle centers across the United States, researchers looked at the effectiveness of stretching exercises and orthotic devices such as Tuli’s Heel Cups in the treatment of heel pain to determine the level of effectiveness.
Results showed that 88% of those who used the Tuli’s Heel Cups and did tendon and plantar fascia stretching exercises improved.
“The study proves what our customers have been telling us for years,” says Craig DiGiovanni of Medi-Dyne Healthcare Products. “While our Tuli’s Heel Cups are proven to provide immediate pain relief it is clear that sufferers using the ProStretch Plus in combination with Tuli’s not only experienced immediate pain relief but more importantly, they were able to cure their heel pain over time. The ProStretch Plus made it simple by providing them with exercises that they could easily do at home without the expense of a doctor or physical therapist. ProStretch Plus and Tuli’s Heel Cups combined delivers the one-two punch that knocks the pain out for good.”
Heel pain affects over two million Americans annually and is the most common foot problem seen in medical practice. Most heel pain is a result of plantar fasciitis. The plantar fascia is the flat band of ligament that connects your heel bone to your toes. Its job is to provide arch support and shock absorption. In a normal step, the plantar fascia ligament stretches as the foot hits the ground but abnormal steps or repetitive pressure on the heel can cause the ligament to stretch irregularly leading to serious pain. The pain can be dull, aching or sharp. The symptoms of plantar fasciitis are typically resolved more quickly when treatment is started at the first sign of pain.
Untreated plantar fasciitis may become a chronic condition, significantly impacting a person’s level of activity or even creating a greater “domino effect”. Heel pain can quickly become knee, hip or back problems due to the changes in the way that you walk to avoid your heel pain.
“The study clearly demonstrates that a stretching program plus an off-the-shelf insert is the best and most cost-effective treatment for the first onset of heel pain,” said Glenn Pfeffer, M.D., San Francisco, Chairman of the AOFAS Heel Pain Study Group. “These findings will allow patients and the health care system to save hundreds of millions of dollars each year…”
Order your proven heel pain solution here today: www.medi-dyne.com/estore