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…
THINGS YOU SHOULD KNOW BEFORE EXERCISING by Joe Humphries It’s difficult to argue against the benefits of exercise; several studies…
Posted on March 13th, 2018
by Joe Humphries
It’s difficult to argue against the benefits of exercise; several studies have shown a correlation between exercise and life expectancy. According to a cancer.gov article, those who are physically active often live 3.4 years longer than those who lead a sedentary lifestyle. That being said, there are a few key principles that you should become familiar with before embarking on your fitness journey. The things that we do leading up to, and after, the gym will dictate how much we benefit from exercise. Good nutrition is essential if you plan on getting through a strenuous workout; so, fuel your body with healthy and nutritious meals. Also, be sure to stretch before you begin your workouts. Why is stretching so important? Well, there are a number of benefits; this is the perfect time to not only warm up your muscles but to also improve your range of motion. Taking a few minutes to warm up will allow you to get the most out of exercise and can help prevent injury.
What does stretching entail, exactly? Stretching involves mobilizing your joints. During this process, muscle temperature increases and the body’s nervous system becomes fully engaged. To better contextualize this statement, imagine starting up a car on a very cold day; you would want to make sure that your vehicle is primed and ready to go before embarking on your journey.
Of course, stretching doesn’t stop simply because you’ve started a few working sets; to maximize your workout, you will want to stretch in between sets and after your workout. This form of stretching is referred to as “static stretching.” The name is derived from the stretching style, whereby you stretch and hold that particular position for a few seconds. Static stretching is great for reducing lactic acid build-up; if you’re unfamiliar with this term, lactic acid is that burning sensation that you feel after fatiguing a particular muscle. This burning sensation can be attributed to a build-up of lactic acid in the muscle, by stretching and holding that stretched position (usually 10-30 seconds) the lactic acid will begin to dissipate. Lastly, a post-workout stretch is great as the body cools down; stretching after a workout improves flexibility and reduces cramping.
Honestly, there is no one way to stretch; the key is to stretch properly, which could mean incorporating dynamic, passive, or active stretching into your workouts. So, let’s break these concepts down:
∙ Dynamic stretching– this is where you move your body through a series of challenging movements, which will, in turn, increase your range of motion.
∙ Passive stretching– this is where you incorporate equipment like ProStretch Plus, as well as body weight exercises, into your routine.
∙ Active stretching– this is where you contract one muscle while allowing the other muscle to relax.
Although these concepts may sound challenging, they ensure that you get the absolute best out of your workouts. Whether you’re trying to lose weight, build muscle, or simply looking to get toned, stretching exercises are critical to your success. So, if you’re not already stretching before, during, and after your workouts, hopefully, this article has encouraged you to start.
Joe Humphries is a contributing writer and media specialist for Orangetheory Fitness. He regularly writes for health and fitness blogs with an emphasis on high intensity interval training.
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For additional stretching tips, read Getting a Safe and Effective Tight Calf Stretch.
For tips on how to avoid injury, read Scariest Word for Runners: Injury.
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 20th, 2012
3 easy stretches that cover the stretch the entire interconnective chain of the core, including the; Lower Back, Hamstrings, Hips, Glutes, IT Bands, and Lateral Arm Muscles.
For best results, be sure that your arms are fully extended (not bent at the elbow) and your back is straight (not curved). Correct posture will maximize your back elongation and stretch. If the stretch on your shoulder is too intense, lower the position of the handle by one notch.
LOWER BACK and HAMSTRING STRETCHES
HIPS (Piriformis), UPPER GLUTE and IT BAND (Illiotibial)
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 30th, 2012
This weekend I read an article about Seattle Mariner player Franklin Gutierrez suffering from Plantar fasciitis. Last year it was Tampa Devil Rays’ Carlos Pena. Next month it will probably be another player.
The article states this about Plantar fasciitis, “File this one away under ‘reason to worry’. That’s because this is one of those lingering problems you don’t want cropping up in an athlete whose biggest assets happen to involve the legs.”
If you’ve been keeping up with the Medi-Dyne Blog, you know that Plantar fasciitis doesn’t have to be crippling. The problem is that it doesn’t start off feeling like much of an injury at all. For many, it can just be a dull—nagging pain, but the longer you leave it untreated the longer it takes to cure. Even worse, untreated, it can put you in a cast, night splint, or even cause surgical intervention.
Prevention is always the “best medicine”! If you’re on your feet all day (think retail, security, police, sanitation) or running for fitness (including soccer, basketball, lacrosse or triathlon) you should be doing two things to prevent Plantar fasciitis:
If you’re in significant pain, or have been suffering for a while see a Doctor. This is especially important for youth who could develop Sever’s Disease.
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 April 18th, 2012
The term athlete has never more aptly applied to golfers than it does today. While strength continues to remain an important part of the game, power gained through flexibility and balance are now what put a great golf game within reach for many.
So what’s the key to achieving the level of flexibility and balance that will transform your game?
Core muscle group flexibility. Think about it. Your swing revolves around your navel, the area supported by the core muscles. Not just your abs but the entire core – your obliques, glutes, piriformis, hip flexors, and hamstrings. Your ability to get the most out of this major muscle group could mean a 20 yard or more difference in your drive.
Fitness expert and author Kelly Blackburn explains, “In your golf swing your hips and glutes provide a solid foundation for balance as well as supplying the mechanism for acceleration. A flexible core allows you to fully extend your swing and maximize power at impact as you rotate through into the finish position.” She suggests a simple flexibility test.
“Take a 5 iron and move into your backswing position. At the top of your backswing your left arm (assuming you’re right handed) should be completely straight and the club should be directly parallel across your shoulders. If it’s not you’re not alone but you are definitely losing power due to a lack of flexibility.”
But flexibility exercises that are not specific to the golf swing and its physical requirements, while helpful, will not provide the flexibility and balance that will deliver the power that golfers are looking for.
One device making a big impact with both professional and amateur players is the CoreStretch. Previously available only to physical therapists and athletic trainers, the CoreStretch has recently become available to all golfers. Unlike conventional stretching methods that force the back to curve, the unique design of the CoreStretch elongates the back enabling a deeper more effective stretch of the muscles, tendons, and ligaments surrounding the core. The CoreStretch works on a three-plane swivel for up-and-down, side-to-side and twisting motion provides optimal stretching for three levels of fitness for the lower back, obliques, hip flexors, piriformis, glutes and hamstrings – enabling users to fit their individual needs.
Weighing about a pound, the CoreStretch is light-weight and collapsible, so it can conveniently be taken to the office, business travel or even kept in your golf bag so that it can be used daily, even several times a day in seated, standing or floor positions. The unique design of the CoreStretch ensures proper techniques so that users can achieve an effective, dynamic stretch that without the risk of injury.
Blackburn has begun recommending the CoreStretch to her clients, both professional and amateur as well as adding it to her Golf Fitness product line. “While there are other methods of stretching the core muscles, none provide both the position stability and portability of the CoreStretch. It’s become so popular that I’ve created an entire mulit-level game-enhancement program around the CoreStretch.”
Posted on September 8th, 2011
Happy World Physical Therapy Day 2011. Today physical therapists across the world are celebrating, and rightfully so!
According to the World Confederation of Physical Therapy (WCPT) physical therapists (also physiotherapists) worldwide work with individuals suffering from a variety of symptoms or conditions, to ensure their wellness, mobility and independence. In light of World Physical Therapy Day 2011 we want to share this article that illustrates the crucial role physical therapists are playing in the fight against cancer. Join us in celebrating World Physical Therapy Day 2011 at www.medi-dyne.com or Facebook.com/medidyne.
Physical Therapists at the Heart of the Global Battle Against Cancer
By Marilyn Moffat, President of the World Confederation for Physical Therapy
This September the United Nations will hold its first ever summit on non-communicable disease- only the second such meeting to focus on global disease. The summit, involving heads of state, is an official recognition that non-communicable diseases (cardiovascular diseases, chronic respiratory diseases, diabetes and cancer) are an increasing global health challenge. They already claim 35 million lives a year – around 60 per cent of deaths.
For physical therapists, the official recognition that a global strategy is required to reduce this burden of disability and deaths is highly significant. The profession of physical therapy, known in some countries as physiotherapy, helps millions of people every year to prevent these conditions and their risk factors – most importantly obesity. They also manage their effects, along with the effects of aging, illness, accidents, and the stresses and strains of life.
Physical therapists specialise in human movement and physical activity, promoting health,
fitness, and wellness. They identify physical impairments, limitations, and disabilities that
prevent people from being as active and independent as they might be, and then they find ways of overcoming them. They maximise people’s movement potential.
So when the World Health Organization points out that physical inactivity is one of the leading risk factors for global mortality, causing 3.2 deaths annually, and that physical activity can reduce non-communicable diseases, it is clear that the profession has a major part to play. In any global actions that emerge from the UN Summit on Non-Communicable Diseases in New York on 19th and 20th September, physical therapists must be central to plans and implementation.
That is why World Physical Therapy Day, held every year on 8th September, is particularly important this year. It is a day when physical therapists can publicise their work, educate the public and policy makers about what they do, and try and ensure that the public benefit from their skills.
Many people do not recognise the contribution physical therapists make in keeping people
healthy and independent. This year on World Physical Therapy Day, WCPT is particularly
drawing attention to physical therapists’ role in reducing the risk of cancer, and helping people recover from its effects. The World Health Organization has this year drawn attention to the role of physical activity in reducing cancers – 150 minutes a week of moderate physical activity can reduce the risk of breast and colon cancers, according to WHO’s new Global Recommendations on Physical Activity for Health.
But the physical therapy contribution in cancer goes wider than that. Studies have also
indicated a relationship between higher physical activity levels and lower mortality in cancer survivors. One recent meta-analysis reported that, post-diagnosis, physical activity reduced breast cancer deaths by 34% and disease recurrence by 24% (Ibrahim EM, Al-Homaidh A. Physical activity and survival after breast cancer diagnosis: meta-analysis of published studies. Med Oncol. 2010 Apr 22). Another meta-analysis found that exercise brings people with breast cancer improved peak oxygen consumption and reduced fatigue (McNeely ML, Campbell KL et al. Effects of exercise on breast cancer patients and survivors: a systematic review and metaanalysis. CMAJ. 2006 Jul 4;175(1) 34-41).
I conduct workshops around the world, demonstrating how adults with chronic health problems can improve their health by learning how to exercise safely under the guidance and instruction of physical therapists. Activity has to be introduced carefully if a person is overweight, unfit, older, or has a chronic disease. Physical therapists do this by examining the person, recommending exercises that are safe and appropriate for them, and educating them about how to look for signs of trouble.
This makes them the ideal professionals to prescribe exercise programmes for cancer.
According to the World Health Organisation, cancer is a leading cause of death worldwide and accounted for 7.6 million deaths (around 13% of all deaths) in 2008. Deaths from cancer worldwide are projected to continue to rise to over 11 million in 2030, yet more than 30% of cancer deaths can be prevented.
Physical therapy doesn’t just mean more healthy people, but more productive people who can contribute to countries’ economies. Their services are provided in an atmosphere of trust and respect for human dignity and underpinned by sound clinical reasoning and scientific evidence. These are important messages that physical therapists want to convey to the world every day, but especially on 8th September, World Physical Therapy Day. The message is clear: physical therapists are the movement, physical activity, and exercise experts and a resource in the battle against non-communicable disease that should never be overlooked.
Join us in celebrating World Physical Therapy Day 2011 http://www.medi-dyne.com/