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…
Shin splints typically occur below the knee either on the front outside part of the leg (anterior shin splints) or…
Posted on September 13th, 2017
Shin splints typically occur below the knee either on the front outside part of the leg (anterior shin splints) or the inside of the leg (medial shin splints), and almost EVERY athlete has experienced them. They usually occur in beginning runners that increase their mileage too quickly or veteran runners, who add speed work, change of terrain or too much volume to their workout routines. Basically, shin splints are always caused by TOO MUCH TOO SOON.
There can be a number of imbalances happening at once which make the cause of your shin splints hard to pinpoint, but here are a few of the main causes. Overpronation (a frequent cause of medial shin splints), inadequate stretching, old shoes or shoes that are not right for your body and foot type, excessive stress placed on one leg or one hip from running on cambered roads or always running in the same direction on a track, and the most common, doing too much too soon.
It is hard to define what a shin splint is since there is no end-all consensus among sports scientists and doctors. Most believe they are small tears in the muscle that’s pulled off the bone, an inflammation of the thin sheath of tissue that wraps around the tibia, or shin bone, an inflammation of the muscle, or some combination of these. The most common symptom for shin splints is pain in the medial area (the inside of the shin) or anterior area (toward the outside of the leg). So while the experts can’t agree on what they are exactly, they do agree on how to treat them.
Sadly, most experts agree that you should stop running completely or decrease your training depending on the extent and duration of pain. Then during the acute phase, you need to ice your shin to reduce inflammation. The best method of icing is freezing water in Dixie cups and doing an ice massage on the area. After you bring the inflammation down, here are some other treatments to try:
1) Stretching: Stretch your Achilles if you have medial shin splints, and your calves if you have anterior shin splints. The best way to do this is to use the Pro-Stretch by Medi-Dyne. You can also gently stretch your shins by kneeling on a mat, legs and feet together and toes pointed directly back. Then slowly sit back onto your calves and heels. Push your ankles into the floor until you feel tension in the muscles of your shin. Hold for 10 to 12 seconds, relax and repeat 3-5 times.
2) Strengthen: In a standing position, balance on one leg and spell out the alphabet on the floor or in the air with your toes. Do this with each leg. Another great strength exercise is to alternate walking on your heels for 30 seconds with 30 seconds of regular walking. Repeat 4-5 times. These exercises are good for both recovery and prevention. Try to do them three times a day at least 3x a week.
3) Compression: Compression binds the tendons up against the shaft of the shin to prevent stress. So if you continue running and reduce your volume, wrap your leg before you run. You can use either tape or an Ace bandage, starting just above the ankle and continuing to just below the knee. You can wear compression sleeves or compression socks too, my favorite are Cho-Pat Calf Compression Sleeve or the Shin Splint Compression Sleeve. Just make sure you keep wrapping your leg until the pain goes away, which usually takes three to six weeks.
4) Cross-Train: Cross-Train for a while to let your shin heal. Swim, run in the pool, elliptical, strength train or ride a bike. When you return to running, increase your mileage slowly, no more than 10 percent weekly.
5) Proper Shoes: You need to wear the correct running shoes for your foot type. Go to your local running store and have an associate fit you. Typically, overpronators should wear motion-control shoes. Severe overpronators may need orthotics. When you find a pair or two that are comfortable and work for your feet, make sure to buy two pairs and alternate wearing them to vary the stresses on your legs.
6) Terrain: Avoid hills and excessively hard surfaces until shin pain goes away completely, and then re-introduce them gradually to prevent a recurrence. If the roads you run on are cambered, run out and back on the same side of the road. Likewise, when running on a track, switch directions.
Luckily, shin splints can usually be dealt with quickly by looking at your training and your biomechanics. Just make sure you do more than just ice and take inflammation pills. You won’t prevent re-injury unless you find and fix the underlying cause.
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 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.
* Consult your doctor for proper diagnosis and rehabilitation.
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 October 2nd, 2012
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:
Stretching with ProStretch Plus is simple and more efficient than a curb or wall:
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.
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 30th, 2012
Have you ever sprained an ankle only to find a week later 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. The results are muscle imbalances and “chain reaction injuries”.
One of the most critical muscles to keep flexible are the calf muscles. Calf injuries or even just tightness can move in either direction of the body’s interconnective chain, causing Plantar fasciitis, Achilles tendonitis, knee pain, tight hamstrings or even lower back pain.
Stretching with ProStretch products strengthens and stretches the calf muscles and ligaments in the calf muscles, plantar fascia and Achilles tendon, keeping the lower leg strong, balanced, and healthy!
Posted on July 17th, 2012
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
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 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 11th, 2012
Now that I’m over 40, being healthy is much harder than it used to be. I used to think it was cliché but now that I’m living it I get it. There’s no time for pain or injuries, especially if it impacts my “day jobs” (father, husband, repairman, chauffeur, business person…). You may be able to relate.
That is where my passion for prevention, and taking that pain away comes into play!
I mentioned my New Year’s Resolution of running a marathon in an earlier post. Did I mention that I’ve dragged my wife along for the ride? We decided to train for a half marathon first and then continue to build towards running a full marathon this spring. It has been a lot of fun so far. I highly recommend a book that my sister-in-law referred us to, The Non-Runner’s Marathon Trainer by David Whitsett, Forrest Dolgener and Tanjala Kole. It’s done a great job of breaking down the whole process of training for a marathon, giving you a plan, and providing encouragement.
Professionally and personally, I understand the many challenges running presents to the body (especially as you get older and as you add more mileage)! I’ve always appreciated and used the ProStretch Plus, but maybe not as consistently as I should have. As I continue the journey of marathon training, I am beginning to completely understand just how effective the ProStretch Plus is for not only decreasing pain, but also preventing pain from happening in the first place.
What I personally love about all of the ProStretch products is that they are simple and THEY WORK! The first time I brought one home, my wife laughed at it, but of course that was short lived. The laughing stopped and the “oo-ing and ah-ing” started right after she used it for the first time. The ProStretch is one of those products where you realize the benefits it offers once you use it. You can feel it working instantly and it feels good!
Lately, I’ve had a lot of “experience” with what we call the interconnective chain of the lower leg. This interconnective chain starts with the calf, goes down to the Achilles tendon, and connects to the calcaneous (heel) bone and the plantar fasciia. The calf muscles have to work hard when you’re doing something as simple as walking, but they work even harder when you are running, jumping, stopping and starting. In fact, I’ve read that the second hardest working group of muscles we have in our whole body is our calves. Because the calf muscles have to work so hard, they are also susceptible to overuse and injury.
I first started using the ProStretch to combat shin splints and the beginning symptoms of Plantar fasciitis. After I began experiencing these symptoms, I was doing a long warm up and some basic stretching before I ran, and then pro-longed stretches (for 30 – 60 seconds per repetition) after I ran. Adding ProStretch exercises into my warm up and cool down gave me immediate results. I experienced immediate relief, and over 4 weeks total healing.
The ProStretch and now the new and improved ProStretch Plus, are simply the best devices for stretching the calf muscles and the entire interconnective chain of the lower leg. Next week, more to come on injuries of the lower leg.
Thanks for your interest in our products. We love to hear from “users” so please leave us a comment and let us know what pain or injury you are suffering from.
Posted on April 10th, 2012
If you are a runner, there is a very good chance that you have experienced shin pain. The number one cause of shin pain in runners is shin splints. Athletes who are in the early stages of shin splints usually experience pain when their runs first begin, but then the pain tends to disappear as their run continues. It is common for their shin pain to return after exercise or the following morning. If the condition remains untreated and worsens, the athlete will find that they experience shin pain more often than not.
The term shin splints refers to pain along the large bone on the front of your leg, called your shinbone or tibia. The pain results from an overload on the shinbone and the connective tissue that attaches your muscles to the bone. People with shin splints often complain of mild swelling, soreness, or pain along the inner part of their lower leg or at their shin bone.
What causes shin splints?
How do I treat and prevent shin splints?
Icing can help the pain
Ice Dipping– Fill up your tub half full with water, add frozen water bottles or a bag of ice to get the water ICE COLD. Submerge your lower leg into the ice water all the way to your knees. Hold it in there for 10 seconds, walk around, and wait at least 5 minutes and then repeat the process 3-5 times.
Ice Massage – Fill small paper cups with water and freeze. Use one of the paper cups to massage the exposed ice into the most painful areas of your shins for a minimum of 5 minutes. Make sure you do not let the ice sit on one spot for too long.
For more information on shin splint pain solutions or to purchase shin splint treatments visit www.medi-dyne.com.
Posted on April 5th, 2012
We are excited to announce that we will begin publishing stories, feedback, and reviews that have been contributed to us by Medi-Dyne Healthcare Products users.
This summer we set out to obtain knowledge on how medical professionals and athletes view and use Medi-Dyne products such as the new ProStretch Plus and RangeRoller. We sought feedback in the form of question and answer responses, photos, video or simply comments and quotes on how individuals felt and valued the products. Needless to say we learned a lot.
A great thing about Medi-Dyne is that we are always looking for new ways to use our products; new rehabilitative exercises or even new poses that help reach different areas within an exercise, new ways to dynamically stretch or strengthen, and new situations or injuries that our products help rehabilitate or prevent. We are pleased to present these responses in the hopes that you will find some benefit in learning how the ProStretch Plus, RangeRoller, and additional products are being used by other individuals and industry professionals.
Many of our contributors treat or have suffered from the following pain and injuries; Heel pain, Plantar fasciitis, Achilles tendonitis, Tight calves or calf pain, Shin splints, Tight hamstrings, or IT band syndrome.
Participants have used Medi-Dyne products to help rehabilitate a current injury, prevent pain and enhance performance, prepare for an event or training, etc. We are sincerely grateful for their contributions, and we look forward to sharing their stories and feedback with you.
If you would like to contribute a review, story, or feedback for our Weekly Buzz, please email firstname.lastname@example.org or visit medi-dyne.com for more information.