‘The Stick’ Self Massage Tool Reviewed by Technically Running

The folks at MyFiveFinger.com have posted a review of The Stick.  The model they use is the Sprinter Stick pictured in their graphic below.

Picture from MyFiveFingers.com

We have more reviews of The Stick on our website.

New video about “The Stick”

Here is a great video about “The Stick” that I found the other day.  It is professional with some great video editing.

I was not surprised that the video looked as good as it was when I found out that the person who made it – Tim Hacker is a photojournalist.

 

Gear Review: The Stick – A toothbrush for your muscles?

Here is a review done by TrailRunner.ca. They are based out of Lethbridge, Alberta, Canada.

The Stick is a self-massage tool the company claims to be ‘a toothbrush for your muscles’. This clever marketing is a high claim since most of us view a ‘tootbrush’ as an essential everyday (even twice a day) personal item. It was with this claim in mind that I reviewed and evaluated The Stick for its benefits for me as a runner.

I reviewed two versions of The Stick – The Original Stick and The Sprinter Stick. The Original Stick is 24″ (61 cm) long (retail – $46.75) while the Sprinter Stick is shorter at 19″ (48 cm) (retail – $38.45). The Original Stick has significantly more flex to it than the Sprinter Stick. The company’s website states the Sprinter Stick is best for heavy muscles with the Original Stick best for average muscles.

The products arrived two days after I had completed the Lost Soul Ultra 50k. My muscles were still quite sore and sensitive and my busy schedule didn’t have a lot of time for a massage appointment. So this was the perfect opportunity to test out a product claiming many benefits similar to those from massage therapy. I first tried the Original Stick on my sore and tight calf muscles followed by my almost still seizing hamstrings. The Original Stick has good flexibility and wrapped nicely around my calves, giving muscle stiffness relief that was similar to massage therapy treatment. The hard plastic cylinders that roll around the inner shaft allow you to work the muscles as hard or as soft as you wish.

The hamstrings were a bit more difficult as you must be sitting so that your hamstring muscles are relaxed for the Stick to be effective. The hamstring is generally most relaxed when you are lying on your back or stomach; thereby making self-massage with The Stick a bit more tricky. I found sitting on a couch with adequate height worked well or alternatively sitting on the ground with your legs straight out and the Stick underneath your legs. Yet, with both positions the muscle wasn’t as completely relaxed as it would be if a massage therapist was working on you. Once I found a good position the Original Stick worked well to ease some of my hamstring tightness from the race.

The next day I then tried the same thing, but with the Sprinter Stick rather than the Original Stick. The shorter and more rigid Sprinter was not as effective as the Original Stick on these muscle groups. My relatively small frame 5′6″, 130 lbs perhaps doesn’t lend itself to the stiffer Sprinter Stick, because I could only work small portions of the muscle due to the lack of flexibility.  I then tried the Sprinter Stick on my quads with more success. This large and easy-to-access muscle group seemed to be more effectively worked with the rigid Sprinter stick, since direct pressure could be applied to a larger muscle region.

So, does the Stick live up to its lofty claim of being a ‘tootbrush for your muscles’? I’d say yes it did and now I use it almost everyday – a true test of a product’s value.  It has noticeable benefits when used daily and if you go a few days without your muscles will let you know. Nonetheless it’s not possible to work every muscle with the Stick and I see it being used in conjunction with regular massage treatment for full recovery.

For the majority of runners, especially leaner trail and ultra runners I’d recommend the Original Stick. It is highly effective at providing relief for sore aching muscles and promoting a quicker post-race recovery time. It performs as well, or better, than a foam roller on most muscle groups, including the IT band, and is easier to take with you to a destination race. If you have larger, especially tight, muscles then the Sprinter Stick might be a more effective alternative for you and its smaller size is slightly more convenient for storage and traveling.

There are now a host of post-run home physio products on the market, including various types of rollers, stretching bands, and even at-home ultrasound. From my experience the Stick is one product that will result in genuine improved recovery and which you will feel better after you use. Regardless of how many academic research studies are behind a product (and the Stick has dozens just check the website), the user will decide if they feel better and recover faster after its use. Gladly, I can say that the Stick passed this test and I now use it daily.

Products were supplied by Zealous Vitality – www.thestick.ca

~JS

To see the article at Trail Runner click here.

The Value of The Stick

I had an order come in the other day for a Travel Stick to be shipped to Quebec.  Like any other order, I replied with shipping and payment options.  It looked something like this:

Hello….

Thank you for ordering a Travel Stick.

I have inserted some shipping quotes for you below:

-          3 Business Day (Xpresspost) = $19.00

-          7 Business Days (Expedited parcel) = $14.82

You are probably thinking ” Why not just automate the process”.  Well the answer is….I like the personal touch.  Our order form is a purchase order form where you place an order and you get a real person (me) sending an email back with shipping and payment options.  I know some people love the process because I often have a phone conversation with them about The Stick and health in general.  I also know some people just want to hammer in their credit card information and be done with it.

Anyway, I was a little surprised to learn that the person who wanted a Travel Stick thought that the shipping was too expensive for a $30 item.  The buyer also did not like that the shipping cost did not happen right away.  I explained in my email back that each Stick(s) ship differently in size and weight.  Instead of estimating or guessing what shipping might be I pump in the postal code and dimensions of every order into Canada Post’s online shipping website.  I therefore get a 100% accurate quote.  Some companies make money on shipping costs…. we do not.  I also have shipped to Quebec before.

I was not hurt or upset, but it got me thinking.  The buyer was correct.  The price for shipping (BTW Canada Post is the most cost efficient) was half the price of the Travel Stick.  That does seem expensive.  However, the VALUE of the Travel Stick is what gets me excited.  The Stick has been around for 19 years and is proven to be an effective tool.  Yes, the shipping was a little expensive, but I could not hand deliver the Travel Stick to Quebec from Alberta, for that price.  That is what I love about all The Sticks.  They are very affordable for the job they do over and over and over again.

To be honest, distributing The Stick is not like distributing something like batteries or toilet paper or some other consumable product.  The Stick is a one time purchase in most cases.  Consumable products like batteries and toilet paper need to be purchased over and over again.  The Stick is simply a fantastic tool with loads of value.

Let me know what you think by leaving a comment.

THE NEW HYBRID STICK!

The "Newest Stick"

Yes my friends….. a NEW STICK!!!

One of the most common questions I get from Stick users is “What is new with The Stick?”  My immediate answer is “Nothing….The Stick has been basically the same for 19 years.  The manufacturers of The Stick just don’t change what is not broken.  The Stick has lasted the test of time”.

Now don’t get me wrong, The TriggerWheel, FootWheel and PostureCurve are relatively new.  New models of  Sticks have come out and handles have been changed and improved but this time RPI of Atlanta has really outdone themselves.  The HYBRID STICK is awesome!

The wheel in the middle of the Stick allows for pinpoint accuracy that zeros in on trouble spots and trigger points.  Here is a video I created today!

 

 

Stay tuned for more on the HYBRID STICK!

The Stick Wins Best in Show – Again!

 

The Stick was awarded Best in Show for 2008, 2009 and 2010 for Massage Therapy.

The Stick has been around for 19 years and still wins awards!!! The popularity of The Stick continues to grow.  To see other award winners click here – http://www.nata.org/access-read/public/best-show

CrossFit Champion Dan Rogers Comments on The Stick

Dan Rogers is the 2010 Canadian CrossFit Champion!

I was amazed at the fitness ans strength level when I watched all the finalists compete at the National CrossFit Championships in Okotoks, Alberta.  I was actually promoting The Stick, but I was more interested in watching the superior fitness levels of both the female and male athletes.  I could not stop thinking that these athletes have trained at an incredibly high level to reach the level of pure fitness that they were at.  The above picture was actually from championships. (I did not take it, but I remember it well) I posted a blog back in August sharing my thoughts of the competition.

I decided to help Dan with his quest in his participation in the CrossFit Games in southern California  by sponsoring him a Stiff Stick, FootWheel and TriggerWheel. 

Here is what Dan Rogers had to say about the products:

Your products were phenomenal and have been a big help to me. The Stick is a go to for quad and calf tightness and is used nearly daily for relief in hot areas. Other athlete’s at the games were continuously borrowing it when they saw me grinding out my thighs afters an event. The Trigger Wheel has been the greatest for forearm relief and tightness through my neck. The arms can get tight as hell after several hundred pull ups and its nice to have something that can dig em’ out so effectively. It’s also helped me work out headaches that I now know are caused from tightness in my neck. I also use it on tight/hot areas to really get in and dig stuff out. It is great and hurts so good. The Foot Wheel just plain feels good and is borrowed all the time by clients with foot pain. 

Dan added a story about The Stick:

Funny story about The Stick though was that when I was getting on the plane for California I almost had it confiscated as the believed it was a baton. I got to go on a rant about myofascial release and demonstrate on TSA agents how it could help release the tension caused by standing around all day. I was held up for about 20 minutes while I watched them discuss and rotated between rolling out their legs and wield it like a machete. I eventually got to board the plane but had to check my tension weapon.

Thanks Dan and best of luck to you!

Get FIT in the LOOP

I am involved in this great event called, “Get FIT in the LOOP.  I am really excited about sharing my services/products and those of my colleagues.

 The Get FIT in the LOOP VIP card is only $15, and is packed with tons of savings, over $800 in value and includes such offerings as; Yoga, fitness and aquatic classes, reflexology, Reiki and Detox treatments, nutritional  education and a variety  of their specialized mind, body and spirit services and products.  Call 403-466-0467 to find out how you can get yours today!

Go to http://www.mardaloopbrz.com for a complete list of what this amazing event has to offer.

 I highly recommend it!

2010 in Review

 

The stats helper monkeys at WordPress.com mulled over how this blog did in 2010, and here’s a high level summary of its overall blog health: 

 

The Blog-Health-o-Meter™ reads Fresher than ever. 

Crunchy numbers

 

A Boeing 747-400 passenger jet can hold 416 passengers. This blog was viewed about 6,300 times in 2010. That’s about 15 full 747s. 

In 2010, there were 16 new posts, growing the total archive of this blog to 110 posts. There were 14 pictures uploaded, taking up a total of 11mb. That’s about a picture per month. 

The busiest day of the year was September 26th with 60 views. The most popular post that day was Chasing Atlanta ** Stick 101** Post – Free Giveaway!. 

Where did they come from?

The top referring sites in 2010 were blogcatalog.com, thestick.ca, facebook.com, en.wordpress.com, and bieganie.pl. 

Some visitors came searching, mostly for the stick massage, using the stick, massage sticks, back massage stick, and the stick it band. 

Attractions in 2010

These are the posts and pages that got the most views in 2010. 

1

Chasing Atlanta ** Stick 101** Post – Free Giveaway! September 2010
9 comments 

2

Choosing The Right Massage Stick April 2009
4 comments 

3

IT Band Syndrome November 2008
6 comments 

4

A New Back Massage Exercise With “The Stick”. March 2009
5 comments 

5

Using “The Stick” for Reducing Muscle Soreness February 2009
2 comments

Hello Stick Users!

I have created this blog to help users of The Stick gain more information about the type of Stick they are using or want to use.  Here are some basic tips abou using this great device.  Basically, the model of Stick is based on it’s length and flexibility.  Long Sticks like the Original Body Stick or Stiff Stick allow more maneuverability and can reach more places.  Shorter Sticks like the Travel Stick or Marathon Stick are easily portable.

As for stiffness, the Stiff Stick is super rigid and offers a deep massage.  The Marathon Stick is very flexible and can contour to the body part you are rolling.  The Sprinter Stickmeets the requirements of travel-ability and stiffness all in one.  It is quite rigid and short for portability.

The stiffer models are very popular with people who want a deep massage.  Particularly people with IT Band problems love The Sprinter Stick.

All The Sticks can get wet and are easily cleaned.

PLEASE VISIT MY WEBSITE @ www.ZealousVitality.ca

I am in Alberta, Canada

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The Stick is Amazing!!!

If you are looking for an inexpensive, easy to use tool that will change your physical well being, then look no further! “The Stick“ is a  self- massage device designed to give your muscles all the benefits that you would get from visiting a massage therapist or physiotherapist.  The Stick can be used like a “Toothbrush” for your muscles.  Why wait until you are sick or injured to do something about your physical health?  By using The Stick on a daily basis (like brushing your teeth), you will achieve a higher level of fitness and overall well-being.  It is much more accurate and easier to use than the foam roller!! By rolling over your muscles, your circulation will increase and breakdown trigger points (muscle knots).  As a result The Stick:

• Improves Strength
• Increases Flexibility
• Extends Endurance
• Accelerates Recovery Time
• Reduces Muscle Soreness, Stiffness & Pain
• Prepares Muscle for Rigors of Activity
• Flushes Muscle from Rigors of Activity
     

Original Body Stick

 

 

The Stick Features and Benefits:

• Increases the Circulation of Oxygen Rich Blood to Muscles
• Increases Strenght, Flexibility and Endurance
• Used as a Rehabilitation Tool
• Helps to Prevent and Predict Injuries
• Can be Used as an Efficient Warm-Up and Cool-Down Tool
• Helps to Release Myofascial Tissue
• Used as a Device for Trigger Point Therapy 

Visit: www.ZealousVitality.ca

 

Travelling with The Stick

 

Travelling with The Stick is easy!  I have posted some helpful tips when travelling.

Depending on what model you have, your experience should be fantastic.  On road trips, I would keep the Trigger Wheel and a Stick very handy when you stop to grab a snack or coffee or even that unscheduled washroom break.  Roll out your neck, back, forearms and legs for a quick rejuvenation.

Fantastic for the neck and smaller muscles.

 

 

As for flights.  I have some suggestions when it comes to security. 

The Trigger Wheel should be fine in your carry on.  A Stick, may be questionable since security may categorize it as a baton!  Until I get more feedback, go with the Trigger Wheel in your carry on and pack your Stick in your check-in luggage.

All this being said, I have a colleague who shared this testimonial with me:

Ken

I took my stick with me to the Kelowna Marathon. (Airport security was very curious.) After  the race I was having difficulty moving around as my legs were getting stiff and were starting to cramp up. A short session with the stick I was moving with ease and was good for the rest of the day. The stick defiantly sped up my recovery and is keeping me running.

Thanks

 

 

How to Use The Stick!

 

Hello,

Here are a few introductory pictures an how to use The Stick .

Rolling your quads while sitting on the ground.

Here is kneeling position to roll out your IT Band.

 

 

 

 

 

 

 

 

 

 

 

To see more pictures, click here.

The master plan is to post video, pictures and tips on how to use The Stick.

Please contact me @ ken@zealousvitality.ca

Keep your muscles happy by rolling them!!!

The gift of health.

I live in an area of Alberta, Canada where I can load by dirt bike into my truck and be riding 30-45min later.  That is exactly what I did today.  It was only plus 2 degrees celsius, but I went anyway.  As I drove down the highway listening to good music and planning the week ahead of me, I recognized how lucky I am.

I am healthy and have a family that loves me!  I was able to get away for a couple of hours and enjoy the fact that I was healthy and able to do something physical in the outdoors.  It was incredible!!  As I was getting on my gear, I saw a Dad with a friend and their kids on quads.  I saw friends getting ready to enjoy some time together.  I felt fantastic.  I know there will be a day very soon when my kids are old enough to spend a couple hours with me in natures playground!!

Just before my ride, I needed to warm-up my body a little, so I rolled out any muscle I had exposed that was not covered by my gear with the Original Body Stick.  I then got on my bike and went exploring.

The point of my story, is without your health and freedom to move around, you are restricted to certain activities.  Because I am healthy and I take care of my muscles, I can do whatever I want – like dirt bike!!

Visit my website by clicking the logo.

Taking care of yourself or others.

What does health mean to you?  Is it the way you feel?  Is it the way others see you?  Is health a state of being or is it just a measure of you life expectancy?  I heard one funny saying that explains health “as the speed in which one can age or how long they will live or the rate of when they would die.”  However you view your health, I am sure you think of many factors that influence your own personal health or the health of your loved ones and friends.

What do you do to maintain a level of health that allows you to perform daily activities efficiently and effectively?  Do you eat well?  Do you get enough sleep?  Do you exercise on a daily basis?  How is your oral health?  One of the most important question in today’s society is how is your mental health?  What do you do to relieve stress?  Your answers to these questions are personal, but you should do a  self-check every once and awhile!!

I would like you to think about massage for a moment.  Mostly everyone knows you can go for a massage.  What if you could save a load of time and money and massage yourself?  This is known as Self-Massage.  You would feel better, be less stressed, stimulate your circulatory system, and relax more.  These are only a few fringe benefits of performing self-massage.  What about the time and effort that you put into yourself?  That is a true investment!

The Stick can do all this and more for yourself.  I encourage you to read more articles I have posted on this blog.

Where to keep The Stick?

 

To be totaly honest, I was skeptical when I first purchased a Marathon Stick two years ago.  Now my body craves The Stick!

Here are some helpful Stick tips.  In order to make the most of a good thing, we (my wife,kids and I) have Sticks on every level of our house!  We have a Trigger Wheel in the kitchen and a Body Stick on the main floor.  Upstairs, we have a Marathon Stick.  We also keep a Travel Stick in our developed basement.

What am I getting at?  It is easy to explain.  If you do not have your Stick handy, you probably will not use it as much as if it was at arms length.  Many of our good friends tell us that they keep their Sticks on their coffee tables!  They often joke with us when we visit them by showing that they do use their Stick by pointing out that it is not stashed away in a closet somewhere.

On another note, when I am working at a fitness fair or expo, I get countless people who slow down or stop by and tell me that they already have a Stick!  My response is always the same….. “Great!  Are you using it everyday?”  I get all sorts of answers.  Some people explain that they only use their Stick when their muscles hurt.  Others say that they use it everyday.  I also have some people who say that they need to use it more.  I love it when these “Stick Users” come by and share their stories with me.  The bottom line is you should be using your Stick everyday to maximize the full potential of The Stick!

I have come up with a plan to help ”Stick Users” stay up to date and motivated.  On my website: Zealous Vitality.ca, I have created a section where you can register with me and receive updates via email.  You can see the area on the left side menu titled “Please register to receive the latest updates!”  Your information will not be shared with anyone.  I already have many people on my mailing list who receive emails from Zealous Vitality who are already enjoying my updates.

Bye for now and keep on roll’n.

IT Band Syndrome

I have noticed an interesting statistic.     

It turns out that many people who visit my website – Zealous Vitality Inc. Featuring: THE STICK  are downloading my IT Band Specific Technique PDF file.  This tells me, there are many people out there who suffer from Iliotibial Band Sydrome (ITBS).      

I know The Stick can help!  How do I know?  The answer is……… because The Stick offers deep penetrating massage!!!  There are articles, upon articles that agree and disagree with each other on how to treat ITBS.  The bottom line is they all agree that massage therapy works!     

To save you time, here are a few resources:     

ITBS Help Site – Very informative!!!

     

Iliotibial Band Syndrome - About.com – Orthopedic Review

     

eMecine Article – An excellent research based website.

     

SaveYourself.ca – An amazing website written by a Canadian!!!

     

The Stick is a perfect tool to help with ITBS.  When I help people decide what Stick is best for them, I always ask them if they have IT Band problems.  If so, I recommend a stiffer model like The Sprinter Stick so that they can massage their IT Bands anytime, anyplace!!     

     

The Sprinter Stick

 

 IT Band and The Stick – More Good Information! 

     

The Gift That Keeps on Roll’n!

 

Have you got all your holiday shopping done yet?

Why not purchase a Stick for anyone on your list?  I gaurantee that they won’t be able to tell what it is when it is all wrapped up.  In addition, the one liner jokes and hints you could write on the gift tag could be endless!  You could say stuff like:

•  Here is a gift that will make you feel good!
• “Stick” to it!
• You can roll your troubles away!
• “Stick” it to stress with this gift.
• Your muscles will thank me.
• Yule be rolling for the holidays!

Ok, Ok, I know they are getting pretty bad.  I will stop.  Please feel free to make a comment below if you have other good ones!!

Ok, seriously….. The Stick does make a great gift for anyone.  It really is the gift that keeps on giving!

If you are wondering what model to purchase, please click here to visit my site.

Why The Stick?

There are many, many, many fitness and wellness products out there!  In fact, there a loads of products that promise and offer the same benefits and results as The Stick.  The logical question is “Ok, which one is right for me?”  My opinion is The Stick!

Please do not get me wrong.  The other products on the market are valuable and may also do the job!  Here a 10 simple facts about The Stick:

1. It is so easy to use!
2. You can use it anywhere.
3. You can take it anywhere.
4. You can use it in virtually any position, as long as your muscle is relaxed!
5. You can get it wet, drop it in the mud or snow and it will still work!
6. You do not need a mat.
7. You do not need a plug in.
8. It is light and very versatile.
9. It massages your muscles, not crushes them.
10. The Stick was created and developed with University Scientific Studies!

In addition to the 10 points above, the cost of a Stick is very attractive as well.  The average massage therapist charges around $50.00 for one session.  In my opinion, this is very reasonable and there is nothing on the market that can replace the hands, knuckles and elbows of a human.  Let’s face it, the human touch has been proven time and time again to heal!  The average cost of a Stick is around $40.00.  The difference is, you can use The Stick 3 times a day if you want!!!!

So, I think you can agree that nothing can replace the human touch, but I can attest that The Stick just could be the next best thing!!

Click here to find a Stick that is right for you!

Have a great day!!

 

Purchasing A Stick

Purchasing a Stick is super easy!!

If you would like to order directly from Zealous Vitality, then just click here to PLACE AN ORDER.  We will get you a Stick in a hurry.

We now have many venues and stores to purchase Sticks at. Please visit this page: http://zealousvitality.ca/content/view/22/49/ to get more information.

Please do not hesitate to contact us @ Ken@ZealousVitality.ca

 

Have a great day!

The Stick and Fibromyalgia

Fibromyalgia can be debilitating to say the least!!

Currently, I have spoken to many people about Fibromyalgia and have found that using The Stick can be extremely beneficial.  Here are some common FAQ’s about Fibromyalgia taken from RPI of Atlanta, the creators of The Stick and Intracell Technology.

Q: What is Fibromyalgia Syndrome (FMS)?

A: The condition can affect people in many different ways, however the major symptoms include diffuse muscular pain, ache, soreness and stiffness. Frequently waking during sleep and rising unrefreshed are companion symptoms. Memory loss and irritable bowel complaints are other symptoms that often accompany fibromyalgia syndrome.

Q: Is FMS difficult to diagnose?

A: Since the official criteria for diagnosis were established in 1990, it is said that FMS can be identified with an 88% accuracy.

Q: How does the healthcare practitioner diagnose FMS?

A: By performing a thorough history and examination. The diagnosis of FMS does not rely on laboratory findings or radiographic studies, but on a physical examination that must demonstrate diagnostic pain in at least 11 of 18 characteristic tender point sites. The tender point locations are actually 9 on each side of the body to total 18. The patient history must document widespread pain of at least 3 months duration. Widespread refers to right and left side of the body, above and below the waist, including the anterior and posterior axial skeleton.

Q: What is meant by diagnostic pain?

A: As the examiner presses or palpates the tender point site, diagnostic pain will occur with roughly 4 kilograms of pressure. If you press down with your thumb until you notice a blanching of your nail, then you have applied roughly 4 kilograms of pressure. This is known as the “Yunus Rule of Thumb”, from Muhammad Yunus, MD who published the first controlled study on Fibromyalgia in 1981.

Q: Are tender points and trigger points the same thing?

A: A safe and easy way to differentiate between the two is by pain patterns. Remember, the pain of fibromyalgia syndrome is widespread, hence the tender points will also be widespread. Trigger point pain is found in a condition known as myofascial pain syndrome which may be highly localized or regional. An active trigger point will also refer pain when deeply palpated, while a tender point is more likely to just cause more pain at the local site. Also, the prognosis for trigger points is more favorable than tender points.

Q: Do muscle spasms occur in Fibromyalgia Syndrome?

A: When examining muscles of the FMS patient they often feel tight and like a rope that is twisted and knotted. These shortened muscles and twisted fascia biomechanically compromise blood supply to the area. Remember that fascia has a tensile strength of 2000 pounds per square inch; it’s no wonder noncompliant muscles feel so tight when they are palpated. Without a copious blood supply muscles can not relax enough to recover, therefore the FMS patient exhibits a persistent low energy level regardless of their dietary habits. Remember it takes as much energy to relax a muscle as it does to work a muscle.

Q: What does noncompliant muscle mean to the FMS patient?

A: In order to understand the role of noncompliant or unhealthy muscle it is necessary to discuss complaint or healthy muscle. Compliant muscle can be stretched, shortened, twisted or compressed without restriction or pain. It exhibits good circulation, flexibility, strength and endurance. On the other hand non-compliant tissue is stiff, tender and sore with a feeling of painful knots or tight bands in the muscle. Noncompliant muscle also exhibits poor circulation, reduced flexibility, weakness and it easily fatigues. It is susceptible to injury in the same way a worn tire invites a blowout. Remember, the way we diagnose the FMS patient is by compressing noncompliant muscle at characteristic spots.

Q: Does therapeutic massage or myofascial release help the FMS patient?

A: Frequent use of myofascial release or therapeutic massage is the secret to the management of symptoms. The Intracell Stick allows the FMS patient to self-manage symptoms, between clinic visits, with a high degree of accuracy. Waiting for an appointment to get help, often triggers an unnecessary flare up for the patient.

Q: Can Fibromyalgia Syndrome be cured?

A: At present there is no cure for the syndrome. Dr. Stuart Silverman is quoted as saying, “Tricyclic drugs can be used to improve the quality of sleep or reduce pain sensitivity, but they are only mildly effective in alleviating the symptoms.” On the brighter side, Dr. Andrew Bonci, Professor, Department of Diagnoses at Cleveland College states,” advances in exercise science and manual medicine are evolving practical and promising solutions for the fibromyalgia patient.”

Q: How does the healthcare practitioner attract FMS patients to his or her office?

A: One of the best ways is to contact a local support group and request to speak at one of the meetings. If you don’t speak, go listen . . . you can learn a great deal about this condition from the ones who have it.

A great resource:

I have also found a fantastic resource called the Fibromyalgia Journal that has everything you want to know about the syndrome.

In particular, I was most interested in the information concerning myofascial release and trigger points.  Here is a quick exert:

“The goal of myofascial release is to release fascial restrictions and allow the layers to move freely, thus allowing the muscles to shorten as well as to lengthen, as they should in a healthy human body.” – To read more click HERE.

Here is another great article I found – Fibromyalgia Syndrome & Trigger Points . 

To summarize, The Stick is an excellent tool for for people who suffer from Fibromyalgia.  This is because The Stick has the ability to break down trigger points and help to heal myofascia by increasing circulation and relieving pain.

 

The Stick and Horses

Yes, you read it correctly!  The Stick is awesome for our equine friends. 

Just like humans, horses react to exercise and develop soreness and trigger points like we do.  The only difference is they don’t complain about it as much as we do.   In fact, equine massage is big business!  Around where I live (Alberta, Canada), there are ranchers, rodeo enthusiasts, dressage participants and the like.  If they care about their horses, then they are having their horses being treated by chiropractors, massage therapists, naturopathics and even acupuncturists.

I still say that nothing will replace the human touch, but The Stick is the next best thing.  The best part, is you can work on your horse anytime, anywhere!  Because this amazing tool is non-motorized, you do not need a plug in, it can get wet and dirty and it is very easy to transport.

Due to the fact that horses are like athletes, we treat them the same way.  You simply roll The Stick over the horses muscles!!  I recommend using the Stiff Stick.

We recommend this Stick because it is stiff and longer for more leverage.  A horses muscles are quite dense!

 

What Can “The Stick” Do for Horses?  

By increasing circulation and breaking down Trigger Points (muscle knots), “The Stick” can: 

Improve Strength

Increase Flexibility 

Extend Endurance

Accelerate Recovery Time

Reduce Muscle Soreness, Stiffness & Pain

Prepare Muscles for Rigors of Activity

Flushes Muscles from the Rigors of Activity

 

 

Please visit here for more details!!

The Stick and Pets

Pets need massage too!!

How do I know?  They have muscles too!?!?

Honestly, the list of reasons why you would want to massage your pet are endless.  They are very similar to the list reasons why you should have a pet found here in the Top Ten Reasons to Have a Pet. 

When it comes to Pet Massage, the Pet Stick can help in the following ways:

• Massaging for, enjoyment and bonding.
• Massaging for performance.
• Massaging for therapy and rehabilitation.
• Massaging for relaxation and anxiety.

The Pet Stick is the perfect tool for those who love their pets or work with animals!  After all, pets get stiff sore muscles and injuries as well.

The Pet Stick has a comfortable handle, a wrist strap, a  spinning wheel wheel for pinpoint precision and 7 spindles that roll over your pets muscles.

The Stick – “Rehab Product of the Week”

Mike Reinold in his Plays of the Week Article has named The Stick as the Rehab Product of the Week.

Mike has created a blog for the discussion of current concepts and recent advances in orthopedics & sports medicine for physical therapists, athletic trainers, & other rehabilitation specialists.  His work looks fantastic.

Here is a short exert : “This week’s Rehab Product of the Week is the Massage Stick.  These little guys are excellent devices to perform deep manual massage techniques as a clinician as well as self-massage at home for the patient. ”

To read more, click here.

Your Health and Wellness During the Holidays

The holiday season is the perfect time to get back in touch with your health and wellness.  Some people see it as a season to let you guard down relax, eat too much and drink too much.  If you have the discipline, the holidays are a perfect time to become reacquainted with you body.  Take care of your sore, stiff muscles.

Most people I know have a significant amount of holidays around this time of year.  You can locate where the closest fitness facility is.  You can research power foods.  You can finally visit a fitness shop to think about purchasing that piece of home gym equipment you have been eyeing up.  Let’s face it, the prices after Christmas are fantastic.

The best thing about the holiday season is spending time with family and friends.  Get outside and in to nature as much as possible.  I just finished reading an article about how being outside can actually reduce stress levels and increase your mood.  The author explained it is due to being surrounded by squares and rectangles when you are inside.  Think about for a moment.  Most of our indoor environment has straight edges and is very confining.  Look around you!  Now look outside at a park or playground or a group of trees….. almost no squares and rectangles!  It almost makes sense to me.

Do something for yourself over the holiday season.  If you invest into yourself, so will others.  The same holds true when you invest in others, they will in turn invest in you.

Have a Merry Christmas,

Ken

Top Moments in Sport for 2008

Hello Sport Fans!!

I would like to share with you an opinion about the Top 5 Moments in Sport for 2008.  I find them thought provoking and informative.  Here they are according to The Sports Nut @ Peak Performance:

Rafa Nadal vs. Roger Federer- Wimbledon Final July 2008

Usain Bolt 100m and 200m 2008 Beijing Olympics!

Spain win 2008 European Championships

Michael Phelps 2008 Beijing Olympics!

New Zealand Rugby League World Cup Victory.

 

Please click here to see the entire article.

To add reference and context to the author of these top sporting moments, The Sports Nut is from the UK! 

 

Now it is my turn.  I agree with all the above and would like to add some other fantastic moments sport:

The Calgary Stampeders Winning The Grey Cup (CFL)

Simon Whitfield’s Finish @ The Olympics

The Boston Cletics Winning The NBA Title

Danica Patrick -  To become the first woman to win a major (NASCAR, Indy, Formula One) auto race.

Roger Clemens – Steroid Scandle

Kansas Beating Memphis in the NCAA Basketball Championship (Buzzer Beater with Overtime)

To add reference and context to the comments above, I live in Alberta, Canada!

 

Whatever your top sporting moments were in 2008, I hope 2009 will be just as exciting.

 

The Stick as a Self-Massage Tool

When it comes to massage therapy, there are many, many types (to name a few):

• Swedish Massage
• Tai Massage
• Aromatherapy Massage
• Hot Stone Massage
• Shiatsu
• Deep Tissue Massage
• Sports Massage

Click here to see the 10 Most Popular Types Of Massage Therapy – By About.com

Whatever your reason is for getting a massage is up to you.  I can tell you that The Stick is the the next best thing to human touch.  The big difference is, you do not need to leave the comfort of your own home to have a massage.  It breaks down trigger points (knots) and relieves tight, sore muscles in no time flat.

Now let’s talk about self-massage.  That is treating yourself with massage therapy techniques.  Reader’s Digest.com has a very popular article called Learn the Art of Self-Massage.  The article is filled with tips and tricks for taking care of yourself.  I actually counted over 12 different tools or devices that they suggest to give yourself a massage.  Honestly, all you really need 1 tool – The Stick.

Using The Stick in Cold Weather

Since I live in an area in Alberta, Canada where there has been a substantial amount of snowfall and cold weather this year, I decided to experiment a little with The Stick as a warm-up and cool-down tool in cold weather.  Here are some relevant Stick tips.

Here is what we know already about The Stick as a warm-up/cool-down tool:

• A typical warm-up for healthy muscle tissue is about 20 progressively deeper passes over each muscle group (about 30 seconds per area).
• By warming up muscles for exercise, the muscles are becoming stimulated and ready to perform by increasing the blood flow to that muscle group.
• A typical cool-down for healthy muscle tissue is about 20 progressively deeper passes over each muscle group (about 30 seconds per area).
• By cooling down muscles after exercise, muscles are permitted to slowly return to their resting state and blood pooling will be reduced.  Soreness and stiffness can be diminished with a proper cool-down, leading to  increased recovery for the next time training takes place.  Never mind allowing your heart to recover.

Here is what I have been doing:

1. Rolling over my legs (one leg @ a time) in my house, starting with quads, then hamstrings, then calves.
2. Switching legs
3. Lower back/Upper Back
4. A little on the arms.
5. Going out for a run in the cold/snow.
6. Light stretching on thet front step of my house.
7. Repeating steps 1-4 in my house.
8. Stretching my lower back with the Posture Curve!

My findings have been very impressive.  I feel fantastic!  Due to the fact that I warm-up with The Stick, my muscles are prepared for exercise without expending energy.  This is a real benefit since the cold and snow already zap a lot of energy to begin with.  I can start my run right away without spending extra time outside “warming-up”.  My muscles are primed and ready to go.

You may notice that when you do exercise outside that your muscles due become stiff and cold even though you are exercising.  This is really apparent when your done your workout.  Typically your legs are a little cold and stiff.  This is where The Stick is even more impressive.  By rolling over your muscles, you actually are speeding up circulation by bringing blood flow to the area you are rolling.  Your legs actually warm-up a little at the same time you are flushing out the lactic acid that has built up from your training session.

Needless to say, The Stick is amazing!!

P.S.- My wife, who is the real runner, loves using The Stick too!!

P.S.S – These same results will work for your pets and horses!!

How To Get The Most From The Stick

This post is really part 2 of the post I did on October 20, 2008.  Here are some great tips on using The Stick.

General Tips for Use:

• Keep muscles relaxed during rollout.
• Use on skin or through light clothing.
• The Stick is waterproof and designed to bend without fear of breaking.
• It is not necessary to hurt the muscle in order to help the muscle.
• Most effective when used before, during and after periods of activity.
• For pin-point rollout, slide hands onto spindles.
• Excessive use may cause muscle soreness.

General Instructions:

• A typical warm-up for healthy muscle tissue is about 20 progressively deeper passes over each muscle group (about 30 seconds per area).
• Discomfort or pain is experienced when the spindles locate a bump or tender knot in the muscle – this is known as a trigger point.
• Muscles containing trigger points are often weak, stiff and sore. They are frequently tight, easily tire and often hurt.
• Muscles containing chronic trigger points need 20 additional passes over the involved area, and may require attention several times daily.

To fully understand how to use The Stick,visit my Specific Techniques page.  You will find FREE DOWLOADABLE PDF files!

Zealous Vitality Contest Winners

We have invited people and organizations to become members on my website @ www.thestick.ca for almost a month.  The results have been great.  In that time, we have offered a few prizes for members who have signed up.  Currently, I am waiting on the winners to get back to me and give me the OK to publish their names in an email, here and in a short video I will post on YouTube. 

Stay tuned for more details!!

You may be wondering what the membership thing is all about?  Let me explain.

• It is FREE!!
• We will give a way FREE stuff.
• It is a great way to stay in touch with us and you.
• We do send out information periodically about updates on our website .
• Did I mention we will hold contests?
• We love to find new ideas, tips and tricks and share them with you.
• We also would like to give you information about The Sticks and Specialty Products.
• We also know that sometimes you need reminders to stay motivated. 
• It is a great way to take advantage of promotions.
• One more thing….. we won’t bug you with constant emails!!!

I promise that we will not flood your in-boxes with emails and junk.  We will simply contact you from time to time. Your information is safe with us and we promise we will not share or sell your information to anyone!!  We hate spam as well. 

The information we post on our website and this blog is intended to help you make informed decisions about health, fitness and wellness.

Please sign-up on our front page of The Stick provided by Zealous Vitality Inc.  You will not be disappointed!

Keep Rollin’

And the Winner is(are)….

Congrats to David Bergamm and Matt Wheele!!

David Bergman – The winner of the T- Shirt (David lives in Massichusues,USA)

Matt Wheele – The winner of the Daytimer (Matt lives in Okotoks, Canada)

Here is a quick video of the contest drawing procedures!! 

Delayed Onset Muscle Soreness and The Stick

Delayed Onset Muscle Soreness or DOMS is the fancy name to why your muscles hurt so much after a workout or training session.  There have been many suggestions to why this happens.  Some theories include:

• The muscle itself has been damaged and therefore is sore.  Microscopic tears and lesions form throughout the muscle.
• Muscle soreness is the natural occurrence after a particular bout of exercise that has a high intensity or duration.
• Muscles need to be broken down and recover in order to get bigger and stronger.
• Muscle soreness and stiffness after exercise is most common when an exercise/training program has been implemented or altered.

Needless to say, I think anyone who has experienced a tough training session can expect some soreness over the next 24 -48 hours.  The key question is how to alleviate that muscle pain!!  The Stick can help.  I know this because new research out of Australia has suggested that simply stretching out the next day is not very effective at all.  Here are some ideas from Elizabeth Quinn who is a sports medicine expert: (I Have placed “The Stick”beside the tips that apply to using this great massage tool.)

Here are some tips for dealing with soreness after exercise:

• Try an Ice Bath or Contrast Water Bath. Although no clear evidence proves they are effective, many pro athletes use them and claim they work to reduce soreness.
• Use active recovery techniques. This strategy does have some support in the research. Perform some easy low-impact aerobic exercise to increase blood flow “The Stick”. This may help diminish muscle soreness.
• Use the RICE method of treating injuries. Rest,Ice,Compression,Elevation
• Although research doesn’t find gentle stretching reduces soreness, some people find it simply feels good.
• Gently massage the affected muscles. Some research has found that massage was effective in alleviating DOMS by approximately 30% and reducing swelling, but it had no effects on muscle function. “The Stick”
• Try using a non-steroidal anti-inflammatory medication (aspirin or ibuprofen) to reduce the soreness temporarily, though they won’t actually speed healing.
• There is some evidence that performing Yoga may reduce DOMS.
• Avoid any vigorous activity that increases pain. “The Stick”
• Allow the soreness to subside thoroughly before performing any vigorous exercise.
• Don’t forget to warm up completely before your next exercise session. There is some research that supports that a warm-up performed immediately prior to unaccustomed eccentric exercise produces small reductions in delayed-onset muscle soreness (but cool-down performed after exercise does not). “The Stick”
• If your pain persists longer than about 7 days or increases despite these measures, consult your physician.
• Learn something from the experience! Use prevention first. 

Delayed Onset Muscle Soreness – Prevention
While DOMS is common and annoying, it is not a necessary part of exercise. There are many things you can do to prevent, avoid and shorten the duration of DOMS:

• Warm up thoroughly before activity and cool down completely afterward. “The Stick”
• Cool Down with gentle stretching after exercise. “The Stick”
• Follow the Ten Percent Rule. When beginning a new activity start gradually and build up your time and intensity no more than ten percent per week.
• Start a new weight lifting routine with light weights and high reps (10-12) and gradually increase the amount you lift over several weeks.
• Avoid making sudden major changes in the type of exercise you do.
• Avoid making sudden major changes in the amount of time that you exercise.

As you can see “The Stick” can be instrumental in reducing muscle soreness.

To read the full article from Elizabeth Quinn click here.

Massage Therapy Reduces Muscle Soreness

As you can see from my last post, massage has been the topic of study for its ability to relieve pain and soreness. Especially concerning high intense exercise.  Specifically, sore muscles, are attracting increased attention as sports massage becomes a regular part of an athletes’ training regiment.

As I mentioned before, there has been recent studies that highlight some of the benefits of receiving massage therapy after a training session to reduce soreness.

Researchers at the University of Iowa, studied DOMS. Participants in the study exerted their muscles, then were assessed for Delayed Onset Muscle Soreness. Deep tissue massage was given to the participants, then their level of soreness was reanalyzed.

In this study from Iowa, Frey Law et al., were looking for the analgesic effects of massage on reducing soreness. They found that the participants muscle symptoms were decreased by as much as 50%. Depending on the pain measures taken, they found muscle soreness was relieved by 25%-50%.  Those are significant findings! 

In addition, at Kings College of London,  a study by Hurley and Bearne reported that massage was amongst the non-exercise physical therapies found to be effective for treating musculoskeletal conditions. They also mentioned other reasons to use massage for pain relief as cost efficient and easy to self-administer. 

After reading these studies, The Stick is the perfect tool for helping with muscle soreness when it comes to DOMS.  You can use The Stick anytime and anywhere with easy and accuracy.  The Stick is very cost efficient.  To find out more, visit our site – The Stick provided by Zealous Vitality Inc.

Does Anyone Use Those Massage Sticks?

I just found a great forum that answers the the above question 100%!

It is a forum post from a  site called TRIFUEL. It is a site for Triathlon.

Here is the exact question posted:
“Just wonderin if anyone uses one of those massage sticks after their workouts? My legs are screaming lately and need a little work….thought I’d try one and thought I’d ask her first…….or a rolling pin, but I hear they aren’t very good!!”

To me, the biggest differences between The Stick and a rolling pin are:
- you will get pin point accuracy with The Stick
- a rolling pin squishes your muscles
- The Stick massages your muscles
- it is hard to put a rolling pin in your bag
- there is no scientific studies about using a rolling pin
- The Stick has some flexibility to it
- The Stick has much better handles

There are 11 different comments as of Jan 12, 2009.

It is well worth a look.

http://www.trifuel.com/forum/17250/does-anyone-use-those-massage-sticks

 

The Massage Stick and Popularity.

The popularity of The Stick really makes me excited.

This wonderful tool has put me in contact with some really exciting people and places.  I have met and corresponded with countless business owners who truly care about their clientele and want to offer their customers fantastic products.  I have spoken with physiotherapists, chiropractors, massage therapists, alternative and holistic medicine experts, equine massage therapists, horse owners, horse stores, pet owners, pet stores, rehabilitation stores, running stores, bike stores, triathlon stores, personal trainers and gyms.

Off the top of my head, I have met and worked with athletes from various sports/activities/athletics including: (but not limited to) track and field , basketball, volleyball, individual athletes, bmx, dancers, gymnasts, swimmers, hockey, football, weight lifters, ski racing, equestrian, runners, cyclists, marathon runners, triathletes,  snowboarders, badminton, tumbling and trampoline, x-country skiers and runners, climbers, rugby, golf, tennis, racquetball, ultimate frisbee, squash and more!!!

My company, Zealous Vitality Inc. has given me the opportunity to converse with individuals from all over North America about The Stick.  To mention a few, this simple to use muscle massage tool has put me in contact with people from Alberta, Saskatoon, British Columbia, Ontario, Nova Scotia, New York, Pennsylvania, Massachusetts, California, Georgia and even the UK.

Then again, I am also very excited when I meet people who have never even heard of The Stick.  In fact, just the other day, a lady from around the corner from me here in Alberta, Canada contacted me for a Stick after she was redirected from the US.  She could not believe that her physiotherapist has never heard of The Stick.  I also had  a neighbour drop by and ask about the what the decals on my truck were all about.  He simple asked “What is The Stick?“

It truly is amazing what can happen when the word goes out when a product is really as good as we claim it is.

Understanding the Science Behind Exercise?

To truly reap the benefits of exercise, training and recovery, I think it so important to have background knowledge in the basics of Exercise Science.

There has been countless text books, articles and studies completed on this subject.  In fact, the topic of Exercise Science is the basis of University grants and study programs.  Many Universities have Human Performance labs.  There are also countless training facilities that study human exercise at the highest level imaginable.  Not to mention the labs in the animal world as well.  Studying the effects of exercise is big business!!  How do you think the Elite Athletes of the world and their coaches get their information and training tips?

How is your knowledge?  Where do you go for advice?  What is your background in exercise?  Even though I have a Physical Education Degree, teach Sports Medicine, manage an Athletic Department and have numerous coaching and sports medicine related certifications and courses under my belt, I am always updating my knowledge and understanding of Exercise Science. 

I have provided a link to a great (short) article I found that briefly speaks of “The Science Behind Your Workout”.  Basically, the article gives the basic information of these topics:

 

1. The Principle Of Individual Differences
2. The Principle of Overload
3. The Principle of Progression
4. The Principle of Adaptation
5. The Principle of Use/Disuse
6. The Principle of Specificity

It is so important to understand what is happening to your body when you are breaking down muscle tissue and building it back up.  The Stick can help!

The Sprinter Stick

The Technology Behind The Stick

As a  follow-up post to my last one.  I would like to give some information about the technology behind The Stick.  This should answer the question of what does The Stick actually do?

Here it goes: (Note: Please remember that “Intracell Technology” can be used interchangeably with “The Stick.”)

The Q-10 Effect

Warm muscles perform better than cool muscles. Traditionally, athletes would have to do light exercise to raise muscle temperature and enhance enzyme activity. This came at the expense of energy stores that could make the difference between first place and second place. Intracell Technology™ allows an athlete to warm-up without expending energy reserves.

Speed, Strength and Endurance

Emphasis on flexibility training by most athletes is almost non-existent. However, flexibility is crucial for developments in speed, strength and endurance. The usual approach to flexibility is less than optimal since muscle rarely stiffens uniformly. Typically, isolated segments of muscle become chronically shortened. Intracell Technology™ allows an athlete to perform general stretching as well as segmental stretching procedures with a high degree of precision.

Barrier Trigger Points

Barrier trigger points are inflexible bands of muscle containing knots. These barriers set an artificial ceiling on muscle performance by restricting blood flow to the muscle.And, unrestricted blood flow is vital for both high performance and full recovery from exercise. Intracell Technology™ lifts the ceiling on performance by extinguishing barrier trigger points.

Growth, Repair and Glycogen

Restricted blood flow to the muscles following exercise hinders muscle growth, muscle repair and glycogen repletion. Blood flow restrictions are due to generalized muscle tightness and barrier trigger points. Intracell Technology™ relaxes tight muscle which enhances muscle growth, repairs tissue and augments glycogen repletion following heavy exercise.

Enhanced Lactic Acid Removal

During exercise, lactic acid can build to critical levels where optimal performance is sacrificed. Intracell Technology™ expedites the discharge of lactic acid from your muscles and encourages its conversion into glucose by the liver.

Nutritional Biomechanics and The Stick

Have you ever heard of this term “Nutritional Biomechanics”.  I know I didn’t until I got involved in researching about The Stick.  I have posted a description of this interesting subject below.

By the way, I am a firm believer that nutrition and sleep are the top variables that a person can monitor and directly control.  Most of us a born with some combination of  speed, endurance, flexibility and power.  Some people can increase their abilities in one area, but not others, no matter how hard they try.  Some level of improvement will be seen with training.  However, advanced levels of achievement come with years of training and hard work.  Sleep and nutrition are directly controlled on how we take care of our bodies.   Imagine how much harder or how fast a person can recover with proper rest and nutrition?  

Nutritional Biomechanics:

The Stick helps to strengthen your muscles by employing Nutritional Biomechanics.

Here’s a short definition:
“In principle, Nutritional Biomechanics exploits the unique biomechanical relationship between muscle and its nutrient delivery system. Patient care for fibromyalgia syndrome, trigger point pain, muscle strain and delayed muscle soreness is especially magnified by supplementing the patient with a balanced nutritional drink 20-30 minutes prior to therapeutic stretching and massage. Such a protocol will insure that the blood entering the newly relaxed muscle is nutrient-dense. A full complement of nutrients will provide the raw materials needed for healing.”
- Dr. Andrew S. Bonci
Copyright 1992, All Rights Reserved Dr. Andrew S. Bonci Sport Biomechanics Laboratory

As you can see, The Stick can really make a difference in how nutrition is used in the body.  Basically, ingest some nutrient rich substance 20-30 minutes before you use The Stick, then roll out your muscles to increase circulation and blood flow.

 

Massage Therapy at Home

My last few posts have been a little on the technical side of things.  Let’s talk convenience!!

As I have said in other posts, I don’t believe that The Stick can replace human touch.  However, I do believe The Stick is the next best thing!!

Massage therapy is very effective for a variety of conditions, including arthritis, fibromyalgia, lower back pain, insomnia, stress, headaches, anxiety, circulatory problems, growing pains and recovery from sports injuries.  It is a well-known fact that the build up of anxiety, stress and sleepless nights can cause you to become mentally and physically ill.  Massage of any type can be your open door to wellness.

For many people, they try to “squeeze” in an appointment to see a massage therapist during their already hectic day.  Why not take 15 minutes and work on yourself in the most comfortable environment that you know – YOUR HOME!!  Just take out The Stick, Trigger Wheel and/or Foot Wheel and roll your way to happiness, content and relief. 

Please understand that I am not suggesting you never go see a trained professional again.  Think of The Stick affiliated speciality products as tools that will enhance your over well being.  In fact, I have Massage Therapists, Physiotherapists and Chiropractors who all recommend The Stick to their patients.

Travel Stick

Foot Wheel

Trigger Wheel

                      

Dressing for Cold Weather Running

I just think this video is AWESOME!!

 

The Different Stick Models

I am on a video kick now!!

I have just created a video explaining the different Stick models.

Speciality Products Related to The Stick

Here is another video!!

These are the Speciality Items related to The Stick.  They are FANTASTIC!

Another Video About “The Stick”

OK, it is officially video post days here at Zealous Vitality!  I will be posting more videos every couple of days. 

Here is one from the World Run Day On-line Expo.  This video has 1751 views on YouTube.

A Personal Trainer Using “The Stick”.

Here is a video of a personal trainer using a Stick.  It looks like he is using the Sprinter Stick.  I like the way he explains how he concentrates on the different muscle groups in his lower leg.

 

Another Video About “The Stick”

Here is a video about hoe The Stick can be especially useful for golfers.

Note:  The picture you see is only a graphic of the screen shot of the video.  Please click the video or hit the link under the video to view the clip.

http://www.coreperformance.com/video/Movement_Massage_Stick_Self_Massage_-_Golf.html

Massage Therapist Video About “The Stick”

Brian Morgan created this video.  He is also a strength and conditioning coach, specializing in 30 minute fat loss and wellness solutions.   It is a good video showing how The Stick is used!

 

I would like to see him, just concentrating on one muscle group at a time.  However, he does state that he is using The Stick for warm-up purposes.  There is also a short clip of him using a tennis ball to roll out the bottom of his feet.  I recommend the Foot Wheel!

Avoiding Injury With “The Stick”

You ask yourself, how can a massage stick help me to avoid injuries?  Here is how:

1. By rolling over your muscles, you can feel tightness.
2. By rolling over your tight muscles, you will loosen them up.
3. By rolling over your muscles, you may feel knots (trigger points).  Knots lead to injuries.
4. By rolling over your muscles, you will release those knots.
5. By rolling over your muscles before exercise, you will warm them up.
6. By rolling over your muscles after exercise, you will help to cool them down.
7. By rolling over your muscles, you will increase circulation.  Poor circulation leads to muscle fatigue.
8. By rolling over your muscles, you will segmentaly stretch each muscle.  Flexibility is good!
9. By rolling over your muscles, you may feel soreness that you never thought you had.
10. By rolling over your muscles, you will get to know your own body!!!

The Stick can do all this and more!!

I also found a great article that refers to avoiding fitness faux pas.  The actual title of the article is:

Don’t hurt yourself: Avoid 5 fitness faux pas

Play it safe with tips for avoiding injury on the field, in the gym

Basically the five faux pas to avoid are:

1. Not sporting the right gear
2. Ignoring instruction
3. Overdoing it
4. Not varying your routine
5. Overexposing yourself to Mother Nature

Here is the direct link – Click Here -

Using “The Stick” for Reducing Muscle Soreness

Many people believe that stretching before and after an activity or training session will prevent muscle soreness. 

Before we get to far into this topic, it might be a good idea review another post I did titled “Delayed Onset Muscle Soreness and The Stick“.

Muscle soreness is a result of microscopic tears to the muscle itself.  After vigorous activity, it is not uncommon to have tight, sore muscles.  There is a place for stretching and it does help to relieve some of the tightness, but is it effective?  Some people say Yes, others say No!  As you might guess, this is a hotly debated topic!

Research has stated that stretching after exercise does not help muscle soreness!  In fact 10 studies produced very consistent findings. They showed there was minimal or no effect on the muscle soreness experienced between half a day and three days after the physical activity. In other words, the author found that the evidence derived from mainly laboratory-based studies of stretching indicate that muscle stretching does not reduce delayed-onset muscle soreness in young healthy adults.  To see the whole article, click here!

It is well known that massage therapy reduces muscle soreness.  That is where The Stick comes in!  You can massage your muscles anytime and anywhere.  NO SPECIAL EQUIPMENT IS NEEDED!  You can roll out your muscles sitting in a chair, standing with a leg up, sitting on the ground or even kneeling! 

The Stick is the right massage tool to help reduce muscle soreness!  Many people refer to The stick as a massage stick.

The Sprinter Stick

A New Back Massage Exercise With “The Stick”.

Hello everyone,

I have taken a little time off of blogging to concentrate on getting the word out about The Stick in Alberta, Canada.  I am now back to my schedule of providing great material and tips for Stick users.

Here is a video that explains how to use The Body Stick to massage that hard to reach place in the middle of your back.  The massage technique can be done anywhere at anytime.  People who spend a lot of time at their computers may be especially interested in this video.

An Article About Knee Pain

Knee pain can be debilitating for anyone, never mind athletes!

Getting the correct diagnosis can help you reach recovery faster.  I recommend seeing a number of people or experts.  A second opinion is always great just to confirm what you may already know or what someone suspects may be the problem.  Always take the opinion of an expert/professional!!

Once you have been diagnosed (by a professional) you can start on your rehabilitation.  I have included a great article I found about treating knee pain through resistance training exercises.  The title is:

A Strength Coach’s Guide to Dealing with Pain: Part 2, Knee Pain

By Andrew Paul

Basically, Mr. Paul provides advice and exercises on the following topics:

1. Pain is right down the middle of the patella
2. Pain is on the upper, medial portion of the patella
3. Nagging pain on the lateral side of the knee

I think he does a wonderful job explaining and illustrating strengthening exercises.  To see the whole article click – HERE -

 

So how does The Stick relate to this article?  Massage sticks are mentioned in one of the opening paragraphs as a means to loosen up the quadriceps to help prevent knee pain.  Mr. Paul also writes about trigger points, knots, and managing soft tissue.  In addition, he mentions the TFL and IT band.

 

Knowing Your Body

 

I can’t stress enough that knowledge is power!

Here is a quick story – I have a friend who knows nothing about vehicles. When his vehicle broke down a number of years back, he got taken advantage of at many repair shops.  I offered to help him out, but he just did not care.  He was taken on a wild ride of repairs that did not need to be done as well as repairs that should have been done as preventative maintenance.  Needless to say, he was baffled why a simple repair turned into thousand dollars of repairs.  The moral of this story is to know a little bit about the things you have possession of in your life. 

Now, what about your health?  Health is a very broad subject, so let’s narrow it down to how your body works.  That is too general as well, so let’s get to the nuts and bolts and talk about MUSCLES!!!  Muscles move you, shape you and really define how and what you do.

Much like your teeth, your muscles are used every day in your life.  You obviously need to take care of them or you will loose them.  Loosing muscle mass is called atrophy.  Gaining muscle mass is called hypertrophy.  Living an active lifestyle will help maintain heath and maintain muscle mass.  To gain lean muscle some form of resistance training needs to implemented into your routine.  This might take the form of weight training, body weight work, tubing exercises, gymnastics etc.

In order to take care of your muscles, you should at least know where they are and what they do.  It is not necessary to know every origin and insertion, but some basic knowledge will allow you to take care of your body.  (Remember my story about my friend with the vehicle breakdown).  By knowing some basic anatomy, you can look after yourself and others.  Here is a great web-page for knowing the Muscles of the Human Body.

Here is an amazing site that one of my Sports Medicine students discovered – Innerbody.com

By knowing where and how your muscles work, you can roll them out with The Stick!

By the way…….my reference to teeth and muscles was not by accident.  One of the key points of using The Stick is to use The Stick as “A Toothbrush for Muscles”.  You brush your teeth everyday (I hope at least once a day), you should also “brush” your muscles!

Snow Shovelling Tips

 

In Alberta, Canada, shovelling snow can be a daunting task at the best of times.  We got another huge dump last night in the middle of March for the second weekend in a row!

Our Back Deck

Front Door View

 

Here are some typical snow shovelling tips:

• Be the last one out and have your neighbours feel sorry for you and have them do it!
• Pay the kids down the street
• Borrow a snow blower
• Let it melt

Here is what we like to do:

• Shovel as a family – everybody goes out!
• Extend your services to your neighbours

My son and my wife working together!

My daughter hangn' out!

Here are some tips to help you in this situation:

• Shovel small areas at a time with frequent rests
• Push the snow, rather than lift it
• Push downhill with gravity
• Lift with your legs, NOT your back
• Don’t twist when you lift
• Use a shovel you can handle — Don’t lift too much snow @ one time
• Use an ergonomic shovel
• Use your skeleton as a lever, not your muscles (see picture below)
• Most Importantley *** DO A PROPER WARM-UP and Cool-Down***

By lifting with this grip, you are able to use your triceps and sketeton, rather than your biceps.

 

Realistically you are not going to warm up by running around and stretching too much.  That is where The Stick comes in!  Inside your house: (all these exercises can be viewed here)

• Roll out your legs
• Roll out you arms
• Roll out you neck
• Roll out your back
• Roll out your shoulders
• Stretch your lower back with the PostureCurve

When you are done shovelling, repeat the above steps for your cool-down!

You are now ready to tackle any snow that Mother Nature decides to dump!

Specialty Items Page

I have added some information to my Specialty Items page.

You can see pictures and videos for the following products that are also manufactured by the good people who created The Stick:

The Trigger Wheel

The Trigger Wheel is used in the therapy of:

Tension Headaches

Carpal Tunnel Syndrome

TMJ Disorder

Epicondylitis

Tendonitis

Shin Splints

And other myofascial conditions and lesions.

————————————————————————————————————————————————-

The FootWheel

The FootWheel is very effective in the treatment of:

Plantar Fasciitis

Sore Feet

Flat Feet

Sore/Dropped Arches

————————————————————————————————————————————————-

The PostureCurve

The PostureCurve helps to relieve

Back Stiffness

Hip Stiffness

Increasing the Lumbar Curve

————————————————————————————————————————————————-

These products really are fantastic!!

How The Stick Is Different From The Foam Roller

OK… It is not my intention to be controversial, but soooo many people have asked me ” How is The Stick different from a foam roller?”  I will attempt to give the facts as I see them.

I would like to start off by saying that any product you use to enhance your well-being is a good product.  If you like it and it is doing the job you are looking for… then it is a good fit for you.  Many people use multiple products for different applications.  Every person is different based on body composition, level of activity, pain thresholds, mobility and so on.  An individual needs to keep in mind why they are using the product in the first place and what they are using the product for?  If you are using the product because you think everyone else is, then you are not using the product for the right reasons.  Needless to say, I like to live by the saying “If it is not broken, don’t fix it!”  It is OK to tweak things a bit!

With all this in mind, please understand that I am open minded enough to know that there are fantastic products out there that claim and probably do have the same benefits of The Stick.  I am in no way slamming anyone who uses the foam roller.  OK…. here are some of my answers to how The Stick is different from the foam roller:

1. You can use The Stick anywhere @ anytime.
2. The Stick is fully portable.
3. The Stick is waterproof.
4. The Stick travels better as it is smaller.
5. There are many different models of Sticks to suite each individual and if need be – body part.
6. The Stick can be used in any position.
7. The Stick allows you to fully concentrate on the body part you are working on.
8. You do not need to get on the floor to use The Stick.
9. The Stick has a smaller surface area for pinpoint accuracy.
10. You do not need to use your body weight on The Stick.
11. The Stick  is able to contour to your muscles.
12. The Stick has movable spindles which help to massage your muscles, not squish them.
13. You can use The Stick on a friend.
14. You can apply a very wide range of pressures to the body part when you use The Stick.
15. You can (with great ease) massage your entire body from one position with The Stick.
16. The Stick has many applications in the health care and animal field!

Wow… I even surprised myself!  By the way… we own and do use foam roller on occasion!  I also teach athletes and sports medicine students how to use the foam roller.

Please remember one thing….. you do not need to hurt your muscles to help them!  The Stick is simply a tool that all age groups regardless of fitness or body type can use.  In fact, we like to refer to The Stick as a Toothbrush for Muscles!

Avoiding Pain When Cycling

I love to get out on my mountain bike and have a great workout.  One of the problems I have is my geographical  location in Alberta, Canada.  I have to admit that I am somewhat of a weekend warrior, so I naturally wait for the snow to melt, than I get very excited for spring!

I truly enjoying x-country mountain biking, so the road really is not my cup of tea.  However, I do go for a few long road/path rides to get my legs (and butt) back into the shape.  Since discovering The Stick I have taken one on many of my rides to help recover and loosen up my sore muscles.  I also love to use a Stick during a break and right after I am done to aid in recovery.

Needless to say, cycling can be amazing or a real pain in the butt, knees, back, wrists and shoulders.  There are many fitting guides out there and you should always listen to experts or go to your local bike shop to get the personal touch.  For starters, I have a guide to help you.  It is called “Proper Bike Fit Can Prevent Pain and Injury“.  The article gives some good, basic information on the following topics:

• Adjusting the Saddle
• Handlebar Adjustment
• Knee pain
• Neck pain
• Foot pain or numbness
• Hand pain or numbness
• Saddle sores

You can find the full article -Here-

The most interesting note I have to say is that The Stick and it’s related Speciality Products can help with all of the above conditions except saddle sores.  That is a “sensitive” topic. 

Needless to say The Stick is a great tool every cyclist needs to have in their toolbox.

What People Say About “The Stick”

I find that testimonials from real people are one of the best ways to review and research a product.  I have been doing a lot of reading about researching products and one of the best ways is to visit forums and blogs.

I found one about The Stick a few months back on the MapMyRun website.  Some comments were:

• “My son has used one for a couple years. It was recommended by his physical therapist when he was recovering from a IT band injury during his junior year of cross-country. He bought his from www.thestick.com and still uses it, although he is no longer running. “

 

•   “I have been very happy with this purchase.  I had IT pain, and lots of tiredness/soreness on the anterior muscles of the lower leg while training for an ultra.  It was a fantastic way to get the blood flowing in those areas and provide therapeutic massage.  I cannot say for sure, but I feel that it helped me avoid injury during higher mileage weeks. “

 

• “I purchased one several years ago on the advice of a personal trainer. I love it! It was definitely the best running investment I made. I had intense knee pain due to ITB tightness. When I use it after runs consistently, I never have a problem. Mine has lasted at least 5 years and has kept my ITB very happy. I recommend it to all runners, as it is relatively inexpensive and can be used for a variety of stretching and massaging moves. “

You can find all the testimonials- here -

I also have been creating a testimonials page on the Zealous Vitality Website.  It is comprised of  people who I know except for the professional sport testimonials.  I don’t claim that I have spoken to people like:

Phil Jackson, Head Coach – LA Lakers

Bob Anderson, Author of Bestseller…Stretching

Norm Miller, Strength coach – Olympic Bobsled Team

You might also want to check out one of my earlier posts – “Does Anyone Use Those Massage Sticks?”

If you have a testimonial about The Stick or anything on this blog, please feel free to make a comment.

 

Choosing The Right Massage Stick

This post is a follow- up from a post I created called “The Different Stick Models“.  In that post on Jan 31, 2008, I created a video that explained the different models according to length and flexibility.  A gentlemen by the name of Van wrote a comment saying “Could you make a video helping folks to choose “which” model to buy? This is a great video which shows all the different models, but I’m still confused by ‘which’ model I should buy. For example, provide comparisons on the sprinter model versus the marathon model, compare the body to the stiff stick, etc, to help people choose the right stick for them.”

I will create a video, but let’s first get the basics down first.  We need to keep in mind that body types, height, weight and muscle density vary from person to person.  That is why there are so many different models. 

When I speak of muscle density, I am referring to how heavily an individual is muscled.  For example, do they have the body of The Incredible Hulk or they built like a long and lean Marathon Runner?

Categorized by muscle density: (Note: Sticks are listed from shortest to longest)

• Heavy, dense muscle = Sprinter Stick, Stiff Stick, Big Stick
• Medium, average muscle = Travel Stick, Original Body Stick, Power Stick
• Light, lean muscle = Marathon Stick, Flex Stick

Let’s now explore the rigidity of The Stick.  Basically, every Stick has the same components; handles, spindles and a core.  The core is what makes The Stick stiff or flexible.  The term “standard” refers to a Stick that has a medium flex to it.  A stiffer Stick will give a deeper massage with little effort.  Think of a wooden spoon compared to a plastic spatula.  The wooden spoon offers very little flexibility, where as the spatula can contour to the substance (muscle) a little easier. 

Categorized by rigidity: (Note: Sticks are listed from shortest to longest)

• Stiff Models- Sprinter Stick, Stiff Stick, Big Stick
• Standard Models - Travel Stick, Original Body Stick, Power Stick
• Flexible Models- Marathon Stick, Flex Stick

Note:  Any Stick can be made more stiff my sliding one of your hands onto the spindles (choking up)!

Now we will categorize by the length of The Stick.  The longer models are made for taller individuals.  A longer model also allows for greater ease of movement for working on back muscles.  The longest models are meant for people over 6’2″.

Categorized by length: (Note: Sticks are listed from flexible to stiff)

• Long Models – Flex Stick, Power Stick, Big Stick
• Medium Models – Original Body Stick, Stiff Stick
• Short Models – Marathon Stick, Travel Stick, Sprinter Stick

Here is a comparison chart:

Short Models	Rigidity	Common Usage	Addition Info.
Marathon Stick	Flexible	Lean muscles	Adults,Children,Seniors
Travel Stick	Standard	Average muscles	Great for travelling
Sprinter Stick	Stiff	Heavy muscles	Short and stiff
Medium Models	Rigidity	Common Usage	Addition Info.
Original Body Stick	Standard	Average muscles, full body	Very versatile
Stiff Stick	Stiff	Heavy muscles, full body	Stiff and powerful
Long Models	Rigidity	Common Usage	Addition Info.
Flex Stick	Flexible	Lean muscles, full body	Tall people
Power Stick	Standard	Average muscles, full body	Tall people
Big Stick	Stiff	Heavy muscles, full body	Tall people

I hope this helps!!  To say the least, it is The Original Body Stick that can easily meet the needs of the average person.

Original Body Stick

Please feel free to contact me @ www.thestick.ca or leave a comment below.

Two Useful Websites for Athletes

Here are a few useful websites for you athletes out there.

The first is from NursingDegree.net.  It lists the 100 Best Health and Nutrition Blogs for Athletes.  Take some time and go through these sites.  I am sure you can find some of them useful.  Here are some of the headings:

• Blogs by Athletes and Professionals
• Fitness and Training
• Youth Blogs
• Weight Loss and Dieting
• Healthy Lifestyle
• Recipe Ideas
• Mental Health
• Running
• Sports Medicine
• Rest and Recovery

The next website is About.com.  They have posted information on 5 Common Sports Nutrition Mistakes and How to Solve them.  The article identifies common problems such as:

1. Not Consuming Enough Protein
2. Not Eating Properly Before a Workout
3. Not Getting Enough Iron
4. Not Fueling Properly After a Workout
5. Not Drinking Enough

By no means is this a complete list, so if you know of a few sites that are great, feel free to make a comment below.  You also may want to check some of the links I have posted on The Stick Provided by Zealous Vitality.  I should also add that The Stick is an amazing recovery tool.

Be sure to check back often as I will be adding other resources.

Treating Neck Pain

More and more people I come across speak to me about sore necks and headaches from tension.  Although this is not a new phenomenon, I can’t help to think that in many cases it is related to posture and bio-mechanics.  Upon further investigation and questioning, it turns out that computer usage, cell phones, smart phones and MP3 players are largely to blame.

So many of us rely on “screens” to give us information on a daily basis.  We search on the Internet for the best prices and solutions to our questions and problems.  Some of us “text” like crazy with our heads bent forward putting strain on our necks.  Even searching for a song on our MP3′s is putting strain on our necks.  Blackberries, IPhones, Palms and other popular smart phones, have us checking Facebook, Twitter, email and surfing the web at any time in any place.  My point is, if you are not careful with the way you are looking at your screens, it can become a real “pain in the neck”!

Basic ergonomics say that you should sit with the natural curves in your neck and back.  Your computer screen should be at eye height and you should sit upright with your feet comfortably on the ground in front of you.  Your arms and hands should be comfortably bent at close to 90 degrees.  (More to come on another blog post.)

Now let’s talk hand held devices!  It has been very rare for me where I have seen someone on their cell phone texting at eye height.  Take a look around the next time you are out in public.  I also really like the the phone resting on the ear and shoulder routine while driving or taking notes.  I have even seen people out there performing the ear-shoulder routine while copying directions, putting on make-up, smoking and steering with their knees.  OK…. enough ranting!

Again, my point is, be aware of the position you are working/talking/texting/socializing in.

I have come across a great article posted by guardian.co.uk.  It speaks about the various treatments for neck pain.  I have to say that it is quite an extensive list.  They authors go through topics such as:

• Painkillers, heat or ice  for when you first get a sore neck.
• Hands-on treatment by professionals.
• Keeping active and exercising
• Improving your posture

They also go into detail about:

• Treatments that are likely to work - Mobilisation (often done by a physiotherapist), Manipulation (often done by a chiropractor), Exercise, Manipulation plus exercise, and Acupuncture.
• Treatments that need further study - Biofeedback, Drug treatments (Painkillers, Nonsteroidal anti-inflammatory drugs (NSAIDs), Stronger painkillers, Antidepressants, Muscle relaxants), Hot and cold packs, Being treated by a specialist team, Education programmes, Soft collars and special pillows, Traction, TENS (Transcutaneous electrical nerve stimulation), Injections for neck pain caused by an injured nerve, and Surgery for neck pain caused by an injured nerve.

Needless to say, the article is quite good and has references.  You can find it – HERE -

If I can add my two cents, neck pain is nothing to take lightly when it lasts and lasts.  You should definitely seek professional advice.  For basic neck stiffness and soreness that comes and goes from stress and repetitive movements, I would recommend using a massage tool such as the TriggerWheel.  Just roll it up and down your neck and you can instantly identify trigger points and start releasing tension and stiffness.

 Click Here To See The TriggerWheel In action!

“The Stick” Is An Amazing Tool!

Original Body Stick

Here are more testimonials that confirm that The Stick is FANTASTIC!

I found these on a blog called “The Breadcrumb Runner”.  You should really check it out.  The author (Nameless except for a female student residing in the USA) actually titled her blog post as “Holy Stick”.  The first thing you see is a Superman graphic and she starts off with:

“It sits with its pearly-whites glistening in the sunlight, prepared at any moment to come to the rescue of a muscle in distress. With no costume or cape to identify this underestimated super hero as such, it is humble. Neither a resident of Gotham nor Metropolis, and bearing a name of neither Wayne nor Kent, it is not the idol of many popular comics, but rather that of runners’ magazines. What is this faceless, heroic entity? Its name, often whispered among the running community, wields great power. It is called…The Stick.”

It really is a great posting!  She finishes with:

“Essentially, the stick works like a rolling pin on the “dough” of the muscles, allowing you to bake up an epic performance and satisfy your knead for speed.”

Here is the link – http://breadcrumbrunner.blogspot.com/2009/03/holy-stick.html#comment-form

To see all the testimonials that I have collected, go here.

 

The Stick As A Recovery Tool – Part 1

There are many ways to think about “The Stick”. 

A Recovery Tool!

I am planning to expand on this subject of recovery in the very near future, but I first would like to direct you to another blog that offers a non-bias look at recovery methods.  Your body needs to recover in order to regenerate itself!

The title of the blog is  The Restoration Solution – Practical Recovery Methods For a Busy Lifestyle.  The author covers topics such as:

• Contrast Methods – Hot and Cold Modalities
• Stretching – Primarily Yoga
• Soft Tissue Methods – FSM, MAT, PNF, AIS
• Salt Baths – Epsom salts, Celtic or tropical sea bath salts
• Electronic Muscle Stimulation (EMS)
• Massage – Mentions The Stick and Lance Armstrong!
• Aerobics
• Nutrition
• Sleep
• References

It really is a great article, so go visit the website – HERE -

The Stick As a Recovery Tool Part 2

To fully understand muscle recovery whether it is work related, induced by training and/or exercise or even from a medical condition, we first need to discuss muscles as compliant and non-compliant.

We will first start with a discussion of compliant muscle. Muscles that are compliant can be shortened, stretched, compressed and twisted without symptoms of soreness or pain. They will exhibit flexibility, strength, good circulation, and the qualities of endurance.

Let’s switch our focus to the qualities of a non-compliant muscle.  Non-compliant tissue is tight, stiff and tender.  People often refer to this type of sensation as having painful “knots” in their muscles. Their muscles actually feels fibrous instead of long, lean and smooth.  Non-compliant muscles exhibit reduced flexibility, weakness, poor blood circulation and they easily fatigue.  A non-compliant muscle or group of muscles create barriers which restrict peak performance and blood flow.  These, non-compliant muscles are susceptible to injury because they are not functioning properly. In order for the body to perform at optimum levels, muscles must me allowed to expand and contract freely.

The human body contains approximately 690 muscle bellies and tendons. Each muscle has an origin and an insertion.  The rule of thumb is the origin is where the muscle attaches to bone and the least amount of movement takes place.  Whereas the insertion of a muscle is the opposite end of the muscle that attaches to bone where the most movement takes place.  Here is a great website for muscle origins and insertions. 

Now that we have some basic understanding of compliant and non-compliant muscles, there are some tough questions to answer:

• Why are some muscles compliant and others are not?
• Why do specific muscle get stiff during weather changes, yet others appear to be  unaffected?
• Why do we continually wake up with the same sore, stiff muscle pain in the same place every morning?
• Why does our back hurt in some positions and not others?
• Why do our episodes of muscular pain plague us in the same spot?
• Why does the pain return . . . even after treatment?

The above hypothetical questions all have one common answer. That is… myofascial lesions in the form of barrier trigger points.  Myofascia is the tissue that surrounds all muscles.  I like to describe it like the substance that holds sausages together.  Barrier trigger points are inflexible bands of muscle, usually containing knots. These trigger points (knots) set an artificial ceiling on optimal muscle performance by restricting blood flow to the muscle(s). Muscles need unrestricted blood flow for both high performance and full recovery from muscle activity regardless of the type (athletic, work related or a muscular condition). Simply put, barrier trigger points are usually the primary cause of non-compliant muscles.

Here is where The Stick comes in…

The STICK allows a person to self-administer general as well as segmental therapeutic practices with a great deal of accuracy. By rolling over the muscles with The Stick, muscles become compliant and ready for activity. Due to the bio-mechanical rolling, stretching and compressing of muscle tissue, barrier trigger points become diffused and rehabilitation of non-compliant muscles takes place. Remember that a compliant muscle will perform much better than a non-compliant muscle.

Stay tuned for Part 3 of The Stick as a Recovery Tool.

How “The Stick” Works

Here is a great video explaining how The Stick works!

It is on behalf of Tim Borland who ran an amazing 63 MARATHONS IN 63 days!!!

Another Fan of The Stick!!!

Here is a blog post from Bootsblogs that I found the other day.

He is from Rochester, New York, USA

Here is a quick quote:

“Since I have messed up calves with tons of knots I’ve taken to using the 17″ Stick before every run. I work the device over the muscles and get the knots to loosen up and to get blood flowing. What a difference it makes.”

To read more go – here —

Popular Comments About The Marathon Stick.

Here is a blog entry I found from Massage Therapy Supplies about the Marathon Stick!

 

 

Product Description
The Stick Marathon Stick. The Stick is a non-motorized device that is composed of a semi-rigid core around which independent, 1 inch spindles freely spin. This instrument was engineered to assist health-care providers in the deep manipulation of soft tissues such as muscle. Measuring 20 with 10 spindles, this model was made popular by world-class distance runners. Most flexible of the small models, it is preferred for those with lean muscle mass.

Customer Reviews

If you run, it’s worth every penny! (2009-04-24)
I’ve already recommended it to all my friends who run. I can’t afford to get professional massages all the time, but this is 50% as good for way less cost Couldn’t be happier.

Practical and Effective (2009-03-28)
I cycle 4 times a week, for at least 2 hours each time. My leg muscles, particularly the hamstrings, get very tight and often sore. “The Stick” has been very effective at loosening up the tightness and reducing soreness. It’s a simple gadjet, easy to use, and easier than using my fingers for massage. I use it every day, often more than one session. I can feel the difference when I cycle, much less stiffness and pain.

Best Pain You’ll Ever Love! Get one! (2009-03-05)
I recently started training for my first marathon, and I learned immediately about “the stick.” Apparently, I was one of the few that DIDN’T know about this amazing product. Most people write “love” on one side and “hate” on the other side of the stick. The stick definitely gives you a chance to dig in a massage any muscle, bringing blood flow back to the muscle to heal it. It really is so nice to get a massage after running.

Just an FYI, the yellow handle stick is great for those beginning out in the sport. It’s a little more flexible and the length a tad bit longer than some of the professional lengths. I highly recommend it!

handy gadget! (2009-02-17)
i like this self-massager because it is portable and easy to use. It is perfect for those of us whose muscles are usually tender and need just light massage to benefit.

also great for swimmers (2009-01-09)
I am a college swimmer, and my coach has a few of these on deck that are available for use post-practice. The stick is great for working out leg cramps, but I also use it on my shoulders, neck, and back. I find that this particular model of the stick is the best match for massaging body parts other than my legs (esp. shoulders) due to its flexibility. This is a great buy for any athlete.

For more testimonials from people I have met go here.

 

 

What is “The Stick”? A Video From Tim Borland

Here is a fantastic video from Tim Borland speaking about what The Stick is and how it works.

Tim does a great job speaking about his top 3 reasons for using The Stick:

1. Injury Prevention
2. Recovery
3. Performance

 

Wisdom From a 90 Year Old!

I love to read motivating things and looking at the positive side of life. One of life lessons that I have learned is to listen to those who have experienced more than you.

You just cannot replace experiences… that is life experiences. Wisdom is something that is gained from experience. It does not just happen. Here is part of an email I received the other day that reminded me of this concept.

Written By Regina Brett, 90 years old, of The Plain Dealer, Cleveland , Ohio

“To celebrate growing older, I once wrote the 45 lessons life taught me.. It
is the most-requested column I’ve ever written.

My odometer rolled over to 90 in August, so here is the column once more:

1. Life isn’t fair, but it’s still good.

2. When in doubt, just take the next small step.

3. Life is too short to waste time hating anyone…

4. Your job won’t take care of you when you are sick. Your friends and
parents will. Stay in touch

5. Pay off your credit cards every month.

6. You don’t have to win every argument. Agree to disagree.

7. Cry with someone. It’s more healing than crying alone.

8. It’s OK to get angry with God. He can take it.

9. Save for retirement starting with your first paycheck.

10. When it comes to chocolate, resistance is futile.

11. Make peace with your past so it won’t screw up the present.

12. It’s OK to let your children see you cry.

13. Don’t compare your life to others. You have no idea what their journey
is all about.

14. If a relationship has to be a secret,you shouldn’t be in it.

15. Everything can change in the blink of an eye. But don’t worry;
God never blinks.

16. Take a deep breath. It calms the mind.

17. Get rid of anything that isn’t useful, beautiful or joyful.

18. Whatever doesn’t kill you really does make you stronger.

19. It’s never too late to have a happy childhood. But the second
one is up to you and no one else.

20. When it comes to going after what you love in life, don’t take
no for an answer.

21. Burn the candles, use the nice sheets, wear the fancy lingerie.
Don’t save it for a special occasion. Today is special.

22. Over prepare, then go with the flow.

23. Be eccentric now. Don’t wait for old age to wear purple.

24. The most important sex organ is the brain.

25. No one is in charge of your happiness but you.

26. Frame every so-called disaster with these words
‘In five years, will this matter?’

27. Always choose life.

28. Forgive everyone everything.

29. What other people think of you is none of your business.

30. Time heals almost everything. Give time time.

31. However good or bad a situation is, it will change.

32. Don’t take yourself so seriously. No one else does.

33. Believe in miracles.

34. God loves you because of who God is, not because
of anything you did or didn’t do.

35. Don’t audit life. Show up and make the most of it now.

36. Growing old beats the alternative — dying young.

37. Your children get only one childhood.

38. All that truly matters in the end is that you loved.

39. Get outside every day. Miracles are waiting everywhere.

40. If we all threw our problems in a pile and saw
everyone else’s,we’d grab ours back.

41. Envy is a waste of time. You already have all you need.

42. The best is yet to come.

43. No matter how you feel, get up, dress up and show up.

44. Yield.

45. Life isn’t tied with a bow, but it’s still a gift.”

How to Fit a Bicycle

Hello Everbody,

My wife is about to do her first Sprint Triathalon.  Her training partner just bought a great new bike and asked me to help her out making sure the fit was right.  I don’t claim to be an expert, but I do know a few things about bikes.  I have been an avid moutain bike enthusiast for years!

To make sure I was giving her the right information, I double checked the web.  In doing so, I found this fantastic website – Peter White Cycles.  It is so great, I decided to post it here.  His section on How to Fit a Bicycle  is one of the best I have ever come across.  He goes into great detail on the following topics:

• Overview
• Crank Length
• Saddle Tilt
• Saddle Height
• The Fore-Aft Saddle Position
• What about knee over the pedal axle?
• Handlebar Position
• Handlebar width (road & ATB) and drop for road style bars
• Fine tune saddle height
• Stock frame sizing
• Methodology

Peter’s methodolgy is unique to him, but easy to follow.  Here is an exert:

 ”Notice that in most of this there is no mention of measuring body parts. And nowhere do I have you dropping plumb lines from knees, positioning handlebars so they block views of front hubs, comparing the length of your forearm to the distance between the front of your saddle to your handlebar, etc. My methodology is quite different from what most people are doing in bike shops.”

  

Needless to say, the article is too good to keep to myself.  Here is the link – http://www.peterwhitecycles.com/fitting.htm

 

Don’t forget…. cyclists love The Stick too!!  

Best Stretches at Your Desk.

I found a nice little article that gives some tips for stretching out @ your desk when you are at work or working in the siting position for some time.  Here is an exert:

“Sitting in front of a desk every day can wreak havoc on your body, especially since most of us don’t have the best posture. Hunching the shoulders and slumping in your seat can cause back pain, headaches, tension and tightness in your back, neck and shoulders. The following stretches target the muscles of the back, neck and shoulders as well as the hips and glutes. Taking time to do some of these stretches throughout the day can help increase flexibility and reduce tension and stress.”

You can find the whole article here – Best Stretches for Office Workers

I would like to add in my two cents by saying that The Stick is in fact, the perfect tool for putting the “pop” back into your busy lifestyle.  By rolling out your muscles, you increase circulation, flexibility and reduce stress all at the same time. 

I have included a video and a picture to help see what I mean!!

Forearms

 For more pictures, please go here – Specific Techniques .  I have loads of pictures!  Everything from standing to sitting to kneeling to sitting on the ground!!

 

The Stick and Recovery

I always love to hear how people are using The Stick!  I actually search for people who use this muscle device and see how they apply it to their daily routines.

Many people refer to The Stick as a muscle massager, massage stick or muscle stick.  Whatever you like to call it, The Stick works!

I just found a guy named Tim Hull.  He calls himself and his website TheStrengthDoctor.com.  Here is his bio:

“My Name is Tim Hull. I have worked in the health and fitness field in various ways for over 15 years. I have licenses in Physical Therapy and Massage Therapy.  Currently I work in a Physical Therapy outpatient clinic in Ohio working with a variety of patients. Also working on some exciting projects to be announced soon!

My passion is developing workouts that offer variety, fun, are challenging, and most of all are effective. I love to share my knowledge of training and rehabilitation, so that others may benefit and improve their health. ”

On Tim’s blog, he wrote:

Recovery With Massage Stick

There is a growing movement of people using foam rollers to prepare the muscles for exercise and recover from their workouts. Though rollers do a good job, prefer to use “The Stick”.

I feel that The Stick works better for me and is not as awkward as foam rollers.

Go -here- for the whole article!

He really has some good stuff on his site!!

 

 

Videos About How to Use The Stick On Horses

I found a fantastic website for Horses!  What is even more exciting, is that there is video of The Stick and The TriggerWheel being used on a horse named “Big Guy”.  The tips that are posted in the video apply to handling a horse and responding to what the horse is telling you as you massage their muscles.

I should mention that using The Stick on horses is not a new thing!  Equine or horse massage has been around for years.  Many equine Massage Therapists and Chiropractors use tools such as The Stick and TriggerWheel to help them in their work.

This is the video using The Stick

 

This is the video using The TriggerWheel

 

The Blog is called Horse Ideology.  There is loads of very good information.  I would go there if I were you!

Tips For Recovery From An Event Like An Ironman

The Ironman is for sure an amazing accomplishment for any athlete.  There are those athletes out there that compete  in Ironmans around the world.  Some do them back to back with very little recovery time.  

How do they recover?

There are many ways to recover after strenuous activity.  I would like to bring your attention to the following suggestions:

IMMEDIATELY AFTER THE RACE :

• Replenish -  Carbs, Proteins and fluids – lots of them!
• Movement – Keep walking and moving around
• Massage – A light flushing massage is best!
• Take a cool bath – immerse body
• Elevate your feet – for a short while and rest
• Walk more – in the early evening
• Sleep – get to be early

THE DAY AFTER…

• Replenish – All food is fine!
• Movement – light activity for no more than 20min.
• Love your legs – compress them, elevate them, gently massage them

These suggestions should help you feel better the next couple of days following an extreme event such as an Ironman.  Truthfully, the above suggestions would help anyone recover after any strenuous activity.  The above information can be expanded on by going to the source where I found the information.  It is called xtri.com.  The article was written by Chuckie V for an athlete that he coached who competed in 2 Ironmans 35days apart.  Chuckie goes into great detail and also discusses what to do the over the following 2 weeks after an Ironman.  The article is called Post Ironman Recovery.

What caught my eye was the advice given about not eating fats after the race, using compression and gentle massage.  Not eating fats can be easily done.  Finding compression shorts and other clothing is easy as well.  Compression clothing is in a lot of the literature out right now.  There are compression suites, socks, shorts etc.  The gentle massage can be achieved by going to somebody, having a friend massage you or massaging yourself.

This is where The Stick comes in.  When you use The Stick as a massage tool, you control the intensity 100%.  As you roll over your muscles, you are able to go as light or as heavy as you like.  The other beautiful thing is, you don’t need to leave your house, hotel or anywhere you are staying.  You do not need any special equipment, like a mat or gloves or electricity.  You can simply just sit, stand, lie or kneel and roll out your muscles!

Original Body Stick

A Routine to Massage Your Legs With “The Stick”.

Here is a video I recorded on how to massage your legs using The Stick.   I am using the Travel Stick while I roll out my legs.  The Travel Stick has a standard flexibility and is short, making it ideal for travel.

The Travel Stick

The different models of Sticks can be found here. 

 

This Guy Is Addicted To The Massage Stick Called “The Stick”.

Fantastic site to visit!

I can’t help but post “Joe Biker’s” explanation why he is addicted to using The Stick.  He is simply hilarious!!!!

Here is the first paragraph: (his analogies are brilliant)

• “You want a terrorist to talk, give him a spirited rubdown with one of these massage sticks.  I bought one of these over the weekend at the expo for Cincinnati’s Flying Pig Marathon.  Gitmo officials listen up.  Trust me.  Put away the water boarding bucket and blindfold.  Get yourself a massage table (with hand and foot restraints if you feel so inclined) and one of these puppies.  Then go gather up the worst of the worst for a sensual massage.  No doubt you’ll have Osama’s home address and an invitation to a cave dinner party within twenty deep strokes of the right calf muscle.”

Joe Biker finishes his post with:

• “However, you have to respect the stick and its allure.  Even after a day or two, you’ll start using it all over your body, contorting yourself like a yoga master to get ever little hitch out of your muscular system.  You’ll leave it on the sofa and give yourself a rub down during 30 Rock commercial breaks.  Then the first warning sign will appear.  You’ll consider buying another, so you can have one at work.  After that it’s only a matter of time before you’ll be in a 12 step program for those with stick addiction.”

Check out the entire post here – http://thebestbikeblogever.blogspot.com/2009/05/addicted-to-massage-stick-torture.html

 

This Guy is Amazing!

Here is the Story.  I was working the Edmonton Intact Marathon Expo where I had a booth set-up for The Stick, when I noticed a man in a wheelchair moving around backwards in the tent area.  I did not think anything of it until I realized that he was in there for quite some time and was not assisted by anyone.  He was on his own.  One of the other exhibitors and I were chatting when the same guy in the wheelchair rolled up to us and tried speaking to us.  At first, it was very hard to understand him because he stuttered and had problems expressing what he was trying to tell us.  We were patient or should I say he was patient as we started our conversation. 

It turned out that his name was Ken as well!

He was dressed in a sporty track jacket and tights.  He looked athletic and boy, was he ever!  After about 10 minutes of trying to understand him, we interpreted that he just finished rolling out a 10km exercise session in about 55 minutes!  Quite impressive to say the least.  The thing that impressed us the most was he did it backwards!  That’s right, he did 10km’s backwards in his wheelchair.  The other exhibitor commented that he was just like Mater from the Cars movie and Ken liked it!

After more conversation of filling in blanks and trying to guess what he was saying.  He told us that he had his own website and a movie was made about him.  A few minutes later, he rolled away. 

That night, I went back to my hotel room and immediately surfed the web and found his website.  It is called backwheeler.ca.  Sure enough, it was his website and Ken created it with his nose!  That’s right, you read it correctly, with his NOSE!!   He calls himself the worlds only Nose Pecker!!!   It turns out that Ken has Cerebral Palsy.  He explains his life story and explains how he has been involved in wheelchair sports!  His movie created by his sister is called “Catching My Breath – The Life and Races of Ken Thomas”.

You should really check it out.  He truly was an inspiration to me and I know hew has touched the life of many others.

A Simple Way to Cut Your Heart Attack Risk!

Joseph McCaffrey, MD, FACS

Most of us know we should reduce the salt (sodium chloride) in our diet to help control blood pressure and reduce the risk of having a heart attack or stroke.  While the amount of sodium we eat is important, it’s not the whole story. A recent study has confirmed what other studies have suggested for years: sodium intake alone isn’t as important as the ratio of sodium to potassium.

The study was reported in the January issue of the Archives of Internal Medicine.¹ It evaluated the records of 2275 patients who are being followed as part of the Trials of Hypertension Prevention (TOHP) studies begun in the early 1990s.

What the study showed was that over a 10-15 year period, 193 participants had a serious cardiovascular episode (heart attack, stroke, need for coronary artery bypass or death due to stroke or heart attack).

They then compared the risk of these problems to the level of both sodium and potassium in the diet. They measured these levels by looking at how much of each was excreted in the urine each day. This is an easier and more accurate way to get a handle on how much potassium or sodium someone is taking in than recording everything they eat. It works because our bodies maintain their internal balance of sodium and potassium by excreting any excess in the urine.

The researchers found that there was little relationship between the levels of either sodium or potassium and the risk of a stroke or heart attack.

What did make a difference was the ratio of sodium to potassium.

People with high sodium levels compared to their potassium levels fared the worst. They were the most likely to have a heart attack or stroke.

Those with low sodium and higher potassium levels did the best. They stayed the healthiest.

What does this mean to you? Cut out the salt and increase your potassium.

To reduce the sodium in your diet, you’re going to need to read the labels on any prepared foods you buy. Most packaged and canned foods are extremely high in sodium (although I did finally find a brand of crushed tomatoes that doesn’t have any salt added).

When it comes to increasing potassium, many people think about bananas. Bananas are relatively high in potassium, but they also are calorie dense and high on the glycemic index so they aren’t my first choice to add potassium to my diet.

Here’s what I do.

I drink tomato juice or a tomato-based vegetable juice. One cup has about 500 mg of potassium, about the same as in a banana.

Tomato juice also contains lycopenes as well as a host of other nutrients. The positive effect of lycopenes on prostate health is well established so I want to be sure to get them in my diet.

Unfortunately, manufacturers usually add a lot of salt, but low salt and no-salt versions are available if you look for them. If you buy organic, so much the better.

I add a little potassium chloride (NoSalt is one brand) to my tomato juice because I think it improves the taste and it adds some more potassium. If you do that, be a little careful — too much potassium can be toxic.

Anyone who has kidney disease needs to be especially cautious and shouldn’t add potassium to their diet without talking to their doctor.

Also, I enjoy the taste of horseradish and there are some studies that show the glucosinolates in horseradish support liver function and suppress the growth of some cancer cells, so I add that to my tomato juice drink as well.

Cut your salt intake and have a glass of tomato juice every morning and you’ll reduce your risk of stroke and heart attacks.  You’ll also be eating one of the nine servings of fruits and vegetables you should have every day.

Reference

1. Arch Intern Med. 2009;169(1):32-40.

[Ed. Note: Joseph F. McCaffrey, MD, FACS is a board-certified surgeon with extensive experience in alternative medicine, including certification as a HeartMath Trainer.  His areas of expertise include mind-body interaction and cognitive restructuring.  Dr. McCaffrey strives to help people attain their optimum level of vitality through attention to all aspects of wellness.For more information, click here.] 

This article appears courtesy of Early to Rise’s Total Health Breakthroughs which offers alternative health solutions for mind, body and soul.

Popular Downloaded Specific Techniques for “The Stick”.

I often look at some simple stats from my website to see what people are most interested in when it comes to The Stick.

In terms of possible usages for The Stick, or what I like to call “Specific Techniques”, people are most interested in finding ways to work on the following muscle groups: (the data below is up to date as of August 23, 2009)

Lower Body Downloads:

Growing Pains

Downloads: 64

Feet & Plantar Fasciitis

Downloads: 77

Shins

Downloads: 59

Calves

Downloads: 74

Quads/Thighs

Downloads: 83

Hamstrings

Downloads: 71

IT Band

Downloads: 114

Buttocks

Downloads: 69

Upper Body Downloads

Neck

Downloads: 37

Arms

Downloads: 38

Shoulders

Downloads: 54

Upper Back

Downloads: 51

Lower Back                                                                                               Downloads:53

This data suggests a number of things:

1. People are looking for ways to take care of their lower bodies.
2. People don’t know that The Stick can be used for their upper bodies.
3. IT Band Syndrome bothers many people.
4. Quad and thigh muscles are popular downloads as well.
5. The lower back seems to be an area of concern.

These are only suggestions from people who have downloaded free resources from my website.  Please feel free to comment on this post or any other!

Help With Fibromyalgia

When I was working @ the Edmonton Marathon a couple of weeks a go, Patti came by my booth.  It turns out she was dealing with Fibromyalgia!  We spoke together for quite a while sharing information and resources that we have heard about.  Our conversation consisted of treatment options such as massage,exercise, stretching, and drug treatments for Fibromyalgia.

Patti was a wealth of knowledge and creditable because she was getting better!!  I have spoke to many people about Fibromyalgia and have learned many things.  One resource of information that she shared with me is a book that I never heard of:

I was so impressed with our conversation, that I asked Patti to send me some information about this great book.  I cannot claim that I have read this book, but I have read some pages that she sent me.

So far, I think it is amazing!  My philosophy of finding appropriate resources and information is to get second, third and even fourth opinions.  Talk to people and network.  There is nothing better than first hand knowledge about a condition from a person that deals with that condition every day of their lives. 

Patti, her husband and I spoke for quite some time and exchanged information and contacts.  

As a side note, Patti was really at my booth wondering about “The Stick”.  It turns out that she picked up a Flex Stick that offers her a longer, more flexible model to get at her shoulders and back.  People with Fibromyalgia usually gravitate to the Marathon Stick that offers excellent flexibility as well.

I thank Patti for sharing this information and hopefully some readers of this post will helpful.  If you have suggestions, please comment below!!

Here are some other posts I have done about Fibromyalgia:

• The Stick and Fibromyalgia
• Massage Therapy at Home
• Nutritional Biomechanics and The Stick

Video About An Amazing Kid Who Can See Without His Eyes

Amazing kid!  Love the mom!!

 

 

So sad to do more research and find out he passed away from cancer on Jan 19th, 2009.  You can see his website here – Ben Underwood

Dancers and Figure Skaters Love The Stick!

I have had numerous people tell me that they were watching So You Think You Can Dance Canada they other night and saw Emanuel Sandhu using The Stick!  I of course was very excited to hear this because I am a fan of the show and The Stick.  You can become a fan of the The Stick too!

Thanks to one of our members at Zealous Vitality – Sharon (who just purchased a Marathon Stick), she found the video!!  Please see the video below.  The part about The Stick happens just after the 5:30 mark of the video.  Thank you so much Sharon!!!

 

Looks like he is using The Original Body Stick!

Original Body Stick

Everyone Should Have a Massage Stick Called “The Stick”!

When I say that “Everyone Should Have a Massage Stick”, I am speaking of The Stick.

Original Body Stick

I am not speaking of any other type of a massage stick  that is out there, because I am not sure about them.  What I am sure about is how effective The Stick is on sore, tired muscles.  The Stick is the original patented device created to massage muscles. 

Here is an exert that RPI of Atlanta created to help explain what The Stick is:

“Intracell Technology™ is founded on solid, scientific evidence in muscle physiology. It employs a sophistication that attracts progressive practitioners, top level athletes, performing artists and individuals who aspire to gain and retain peak physical performance. 

Intracell Technology™ employs the use of a patented, proven, therapeutic muscle device that will improve the quality and quantity of bodily motion at work, at play, and at home. The instrument is trademarked the INTRACELL® in the healthcare community and The Stick® in all other markets.”

 It really does not matter who you are or what you do.  We all experience muscle stiffness and or pain at some point in our lives.  The Stick:

• Improves Strength
• Increases Flexibility
• Extends Endurance
• Accelerates Recovery Time
• Reduces Muscle Soreness, Stiffness & Pain
• Prepares Muscle for Rigors of Activity
• Flushes Muscle from Rigors of Activity

Most of all The Stick INCREASES CIRCULATION!!!  By having good circulation throughout your body, your muscles can perform to their potential while being efficient at daily tasks.  Good circulation means your tissues are getting the needed oxygen and blood supply.  Without proper circulation, limbs can feel weak and cold.

For these simple reasons above, I recommend that everyone should have a Stick in their home or workplace to roll their way to healthy, happy muscles. There is nothing worse than being stiff and sore!!

The Stick is incredibly easy to use.  It takes up no room at all and best of all, you probably won’t need another one for a very long time!!

How Speed Skaters Might Use “The Stick”

During the Edmonton Marathon, I met two high end speed skaters!  The first was a young up and comer who has been training at the Olympic Oval in Calgary, Alberta.  Her family has been involved in speed skating for quite a number of years.  Her dad happens to be a coach as well.  They ended up picking up a Sprinter Stick.

This made sense to me because speed skaters have large, dense muscles.  The Sprinter Stick was the perfect stick for her because it is stiff and short enough to fit it into her training bag.

The other speed skater I met was Crystal Phillips.  If her name sounds familiar it is because she is competing against the very best in the world.  Crystal is a Canadian speed skater who is not only training for Canada, but she also has Multiple Sclerosis (MS).  I did not know that she was dealing with MS until I met her for coffee.  She is a remarkable young women.  Here is a little exert from an article written about her efforts with the MS Bike Tour a couple of years ago:

“After successfully organizing a team for the MS Bike Tour for the first time last year, Crystal Phillips is looking forward to making this year’s team an even bigger success. Diagnosed with Multiple Sclerosis herself only a little over a year ago, the 21-year-old speed skater is determined to not let the disease get her down and hopes this Bike Tour, which is a two-day 180-km trip from Airdrie to Olds and back, will help build more awareness of MS and will help raise as much money as possible for MS research.”

To read the most up to date information on Crystal click the title - Canadian speed skaters support upcoming MS Bike Tour

Crystal is still team captain for her team called ‘Team Tazza’  for the MS Bike Tour. 

Interestingly enough, she stopped by my booth and said she uses The Stick all the time.  She told me she mainly uses it for warm-up.  Being that she is an amazing athlete, I assumed she would be using the Sprinter Stick as well.  I was wrong.

Crystal showed up the next day to compete in her race and she again stopped by my booth and showed her Travel Stick.  I was shocked to hear that she only uses the Travel Stick.  I though for sure she would be using a stiffer stick like the Sprinter Stick, Body Stick or even the Stiff Stick.  She explained to me that she and other speed skaters love to use the stick to warm-up and stimulate their muscles before they trained or raced.  So, the Travel Stick was perfect for the job.  She was not looking to do any deep soft tissue release because she would see a therapist for that. 

I think this makes a lot of sense for a person in her position.  She has access to physiotherapists and massage therapists, so she uses The Stick as a warm-up tool.  I suggested she she also use it as a cool-down tool and a tool for soft tissue work in between visits to her therapists.

Crystal is a great example of how speed skaters or other athletes can use The Stick! 

 Go Crystal Go.

 

I should also mention that Crystal is part of Clean Air Champions where their mission is to improve air quality by working with respected athletes to motivate and educate Canadians to adopt practices and lifestyles that enhance both environmental and personal health.

 

 

The Stick at Work!

If you have time to take a break at work,(and you should) then you have time to roll out and use The Stick. 

Original Body Stick

You can use The Stick @ your desk to loosen tight muscles in your back, shoulders and neck. You can also use The Stick to roll out your forearms to avoid carpal tunnel syndrome.

You can use The Stick to warm-up your muscles before you go for your lunch-time run.  Then when you are done, you can use The Stick for cool-down.

You can also keep a TriggerWheel in your desk to roll out the muscles in your neck and forearms.  Ease neck tension by rolling the TriggerWheel over the back of your neck from the base of your spine to the bottom of your neck.

TriggerWheel

Try keeping a FootWheel under your desk to roll out your feet while you work!

FootWheel

The Stick, TriggerWheel or FootWheel do not need any extra equipment like mats or plug ins.  You can get the benefits of massage therapy at any time of the day at your desk.  If you are worried about distracting your co-workers, don’t be.  The Stick virtually makes very little noise and you do not need to go to the ground to use it.

The Stick For Sleep Hygiene – Get A Better Nights Sleep!

First of all, what is “Sleep Hygiene”.  To me, sleep hygiene is everything you do to make your night’s sleep a healthy one.  It can be as easy as eliminating all distractions such as sounds and light or the pre-bedtime routine that you do before you go to bed.  I have friends who swear by ear plugs and sleep masks. 

For people with restless leg syndrome or body jerks, you should really try rolling out your body before you go to bed.  It will relax you, increase blood flow(circulation) and stretch out your muscles, allowing them to get to a resting state faster.   When you are more relaxed, you can sleep better and longer. 

 Here is a quick routine: 

• Rollout your feet
• Rollout your calves
• Rollout the muscle on the front of your shin (Tibialis Anterior)
• Rollout your hamstrings
• Rollout your quads and IT Band
• Rollout your lower back
• Rollout your upper back and shoulders
• Rollout you Neck
• Rollout your arms

For specific techniques of rolling out each body part, visit my website that has FREE DOWNLOADS of real pictures and real people rolling out their bodies.

 Have a Good Night!

Muscle Sport Magazine Likes The Stick

I found the below article written by Joe Pietaro for Muscle Sport Magazine: (Click Here to go to the original article)

We have all hit that proverbial wall or sticking point in our training. No pun intended on the latter, but get past that with The Stick, which is a device “used to segmentally compress and stretch muscle.” Treat your muscle pains and trigger points comfortably and safely with this product made of space-age plastic.

By using The Stick, you can self-administer therapeutic procedures such as unassisted rolling, stretching, twisting and compressing of the muscle. After just a few strokes, you will begin to feel the release of the build up from your strenuous training routine.

The Stick provides the following benefits:

*Prevent and predict muscle injuries

*Dramatically improve strength, flexibility and endurance

*Rapidly prepare muscles for physical activity

*Disperse the effects of lactic acid following activity

*Accelerate muscle recovery

You know you’re doing something right when the United States Olympic Training Centers in four states (Colorado, New York, Michigan and California) are using The Stick as a training tool.

The Stick comes in a variety of sizes (long, medium, short) and prices range from $53.95 (30-inch Big Stick) to $27.50 (17-inch Travel Stick). For more information and to order your own, please visit www.thestick.com.

Of course, if you are in Alberta,Canada, you can find ordering information through me @ www.thestick.ca.

“The Stick” for IT Band Issues

I often look at my stats of my blog and my website.  To date, the most popular posts here on my blog is IT Band Syndrome and Choosing The Right massage Stick.  The most popular FREE DOWNLOAD on my website is Specific Techniques for the IT Band. 

 

This tells me that people are looking for information about IT Band Syndrome.  Please click on the links above to get more information and watch this great video below for more information about how to take care of your IT Band.  There are stretches for your IT Band as well as strengthening exercises for the IT Band.

By the way, when I speak with people about their IT Band issues, almost all of them end up grabbing a Sprinter Stick.  It is because the Sprinter Stick is stiff and can really roll out the IT Band.

The Sprinter Stick

 

I will be creating more resources such as videos and blog entries about this subject so check back often!!

Comments on Massage Products!

Here is an awesome and funny article written by Cathy on her blog fourwhite feet.  She uses very creative words for massage devices!!

Cathy and her dogs!

Massage Gizmos

Of all the massage gizmos in my possession, more than I wish to enumerate here, there are two (maybe three) I would buy again.

First is the Theracane. I got one just before Tejas 500 and I think it contributed to my finishing in good shape. I usually get neck and shoulder pain after a few hours of riding. At other races Jen has leaned an elbow into my trapezius (trapezii ?) periodically. At Tejas I left the Theracane hanging near my food table. Between laps I’d grab it, inflict a few seconds of torture to my neck, traps, and rhomboids, and return to riding with significant relief.

(Another note on this subject: I noticed after about 30 hours of riding that I got a lot of neck/shoulder relief by moving my arms way back on my aero bars, so my wrists were practically resting on the pads. In other words, I was too stretched out on my bike. Not saying this is always the case, but you might try moving closer or farther away if you’re having neck/shoulder pain.)

So why did I wait so long to get a Theracane? I’ve known about them for years. Well, I have a stick; like go in the forest and pick up a stick, that approximates the same functionality so I didn’t think I needed one. I can say now, that besides being more portable, the Theracane is capable of more precision and generally works better than a stick.

Speaking of sticks, the other thigamajig I’d buy again is the Original Body Stick. Unfortunately you can’t find these laying around in the forest. The Body Stick offers a kinder, gentler neck massage than the Theracane. Not to say it can’t hurt like H-E-2*L if you’re sore. The Body Stick is simple, and portable, and you can use it standing up, or sitting down to massage neck, back, arms and legs.

Which brings me to all those other whatchamadoozies. It’s not that I don’t use them. Well, the ones that require another person really don’t get used, but I do use the other self-massage doohitchies. The problem is, 85% of the time it’s either not convenient, or I just don’t feel like rolling around on the floor. While body weight inflicted torture is unique and works well for some areas; i.e. piriformis, the strength and contortion required usually make the floor models less relaxing.

So what’s number (maybe) three you ask? Don’t get too excited. It’s the Travel Stick. Nice if you need a shorter version to fit in a smaller suitcase, but generally the length is not as good as the Original, and mine has had a funny plastic smell for years that makes it less pleasant to use.

I love Cath’s comments of not having to roll around on the floor and not having to use your body weight to get results.   The Stick is 100% controlled by the user!  You apply as much pressure as you like in any position.  If you are out my way in Alberta, Canada, you should look me up @ The Stick.ca.

Explaining Trigger Points and How They Work

Trigger points can really inhibit the daily performance of your muscles.  Watch this excellent video to understand more about Trigger Points, muscles and tendons.

 

The Stick is excellent for identifying and working on Trigger Points!!

How to Find Trigger Points

Finding Trigger Points is a skill that can be learned.  This video shows you how!

 

The Stick can also help to identify Trigger Points by rolling The Stick over your muscles.  You do not need to go to the ground or push hard and go through pain to find Trigger Points. Typically, myofascial release techniques require help from a healthcare provider.  The Stick was developed for self-use.  Often, The Stick, is prescribed as an adjunct for home-use between clinical applications.  Some Trigger Points come back, meaning there is muscle memory involved.  Due to the the physiology of muscle memory, trigger points can be chronic in nature and tend to hang around like an unwelcomed party guest.  Typically, trigger points can be identified when they become active or painful.  “The small center-balance segments of The Stick, however, allows for the diagnosis of latent or inactive trigger points, as well” (Belcher).  Therefore, prevention of muscle lesions is a major and most appreciated asset.  By the way, inactive trigger points cause stiffness and/or limited range of motion – no pain.

Causes and Treatment of Trigger Points

In my last series of learning about Trigger Points, I would like you to watch the video below.  Dr. Kuttner, does an excellent job explainging what causes Trigger points and how to treat them.

The Stick is an excellent tool for managing trigger points.  

The compressing, stretching and fluid exchange provided by The Stick helps restore and maintain normal muscle tone, function and memory.  Also, it is not necessary to hurt the muscle in order to help the muscle.  Treat with “good” pain not “ouch” pain.  Typically a full body rollout before and after sleep, plus before and after bouts of physical activity, will provide utmost management in the individual’s search for enhanced muscle hygiene. – Dr. Belcher

Understanding Trigger Points – Hands on!!

I have to share this fantastic information with you.  I have been following Patrick Ward on Twitter and have found some awesome information he has posted on his website.  If you wan to learn more about Trigger Points, you should check out his to videos and the information in print.

It Hurts Right Here: The Mystery of Pain
By
Keats Snideman BS, CSCS, RKC, LMT
&
Patrick Ward MS, CSCS, LMT

Patrick and Keats write and talk about:

• Development of Pain in the Myofascial Tissues
• Are All Painful Spots Trigger Points?
• How Do You Know if You’re Dealing with TrP’s?
• Soft Tissue Techniques
• Applying Trigger Point referrals to myofascial lines
• Linking science to practice
• Practical Applications
• Conclusions

Credit goes to:

Keats Snideman is the owner of Reality Based Fitness.  Patrick Ward is the owner of Optimum Sports Performance.  Together they own the Reality Based Fitness/Optimum Sports Performance Training facility in Tempe, AZ, where they offer sport conditioning and soft tissue therapy to athletes and clients of all levels and abilities.  In addition, they both host the Reality Based Fitness Podcast.

Here are the videos:

Here is the direct link to the article : It Hurts Right Here: The Mystery of Pain

Remember, The Stick can help to take care of your soft tissue, the same way a therapists hands roll over your muscles.  As always, I do not claim that The Stick should replace human touch.  The massage device provides excellent support for your muscular heath.

The Stick on Social Media

Social media is a great medium to connect with others.  In fact, social media allows people with similar interests interact quickly and efficiently.  I have joined a few social networks to see what people are most interested in and to see where the trends are.  To my surprise, tools such as Facebook and Twitter are excellent for staying in touch with people and interacting.

I love the fact that I know what people are up to and what they are interested in.  Facebook has helped me find new and old friends.  The pages section has allowed me to get up to date information on the topics I am most interested in.  As a result, I have created a “Fan” page for The Stick.  I post information all the time that I think people will find informative and help them live a healthy, active life.  You can become a fan of the stick here:

    http://www.facebook.com/pages/The-Stick/106546661423

Twitter is an excellent way to follow people who have the same interests as you.  Once you start following people, you stay on top of the latest information.  Here is my Twitter profile:

 

http://twitter.com/ZealousVitality

 

Oh ya, don’t forget about YouTube!!! 

   http://www.youtube.com/user/ZealousVitality

Comments About The Stick

Here is another blog post (with comments) that talk about The Stick.  The blog belongs to chicrunner!  Here is a little about her:

“I reside in a lovely beach town in Southern California. Running has become a passion of mine and I love to share life stories, running stories and pictures on my blog. I’m an ex high school cross-country/track/soccer player and ex coach for a small high school program where I coached track and cross country. That is how I fell back in love with racing and running. I recently became a college graduate and now I’m working, and loving it, in the advertising world as an account coordinator.”

Here is what her readers had to say about The Stick (Testimonials):

1. *aron* said

   December 19, 2008 at 5:56 pm LOVE the stick… definitely a good present for runners

2. With Love from New Orleans said

   December 19, 2008 at 6:00 pm Aww I am here if you need a gchat… feel better!!! It is Friday!! We <3 you!!

   XO

3. The Happy Runner said

   December 19, 2008 at 6:18 pm The stick is THE BEST! I love it.

4. Julianne said

   December 19, 2008 at 6:32 pm I got the Stick for my brother in law last year for Xmas (he runs ultras and does Ironmans) and he LOVED it. I think I need one for myself!

5. Denise said

   December 19, 2008 at 6:38 pm Love the stick! Another great idea!

6. joyRuN said

   December 19, 2008 at 6:51 pm I should get the stick for the portability. It’s not like I can jump on the foam roller at work or in the car.

   Good luck with the drama. This time of year seems to heighten that

7. Steve Stenzel said

   December 19, 2008 at 7:09 pm Yeah, I think I need to get a stick…

8. Kelly said

   December 19, 2008 at 8:00 pm I’m not sure what that is… but I don’t think I like it.

9. Pink Pearls &amp; Muddy Sneakers said

   December 19, 2008 at 8:17 pm I hope things start looking up soon

10. X-Country2 said

    December 19, 2008 at 9:10 pm I still have no idea what the stick even does, but I should probably get once since everyone else has one.

11. Lacey Nicole said

    December 19, 2008 at 9:18 pm i have never tried this!!!! i think i might need it for my calves tho they are ROCKS and knots. i am going to look into it, thanks Danica!

    good luck getting things in order and running when/as much as you want to.

12. P.O.M. said

    December 19, 2008 at 9:23 pm I’m hoping to get an 8 or 10er in this weekend. NOt sure if it will be Sat or Sun. Probaly tomorrow.

13. The Running Knitter said

    December 19, 2008 at 9:42 pm Good luck on your long run this weekend. The stick is on my wishlist too!

14. The Running Knitter said

    December 19, 2008 at 9:42 pm Good luck on your long run this weekend. The stick is on my wishlist too!

15. Burger said

    December 19, 2008 at 10:05 pm Danica – hope whatever you’re dealing with works itself out. Keep up with the running though – it’s a great stress reliever!

    And it’s well-documented that I swear by The Stick. Every runner should get one!

16. Stuart said

    December 19, 2008 at 10:22 pm Not sure I could ever look THAT happy, maybe he fell asleep with a coathanger in his mouth?

    But yes the stick is very good!

17. D10 said

    December 20, 2008 at 12:15 am I really enjoy the stick. It is a great gift.

18. chia said

    December 20, 2008 at 7:56 am Funny story actually…

    When I went to the almighty Mecca of running (a.k.a. “The Running Store”) the dude was like “ya, the stick works”

    I’m like “I’m getting this pain in my arse when I run, do you think it will work that out?”

    His response? “You might want to get a bigger stick if you’re using that on your butt”

    I think that brotha called me fat.

    Not quite sure.

    But yep.

    You’ll love it.

19. N.D. said

    December 20, 2008 at 2:20 pm I got the stick last year for christmas. It is nice, but I like hand massages by the husband better!

20. Laurel said

    December 21, 2008 at 4:44 am The stick is awesome on the calves.

21. Adam said

    December 21, 2008 at 4:07 pm How does everyone actually use the stick? I’ve seen it at a lot of expos and it looks sort of gimicky.

22. Adam said

    December 21, 2008 at 4:07 pm How does everyone actually use the stick? I’ve seen it at a lot of expos and it looks sort of gimicky.

23. Tri-ing Fat Man said

    December 21, 2008 at 11:06 pm I LOVE the stick.

    Combine the stick with trigger point and you will be in heaven!

    Kick butt!

24. Tri-ing Fat Man said

    December 21, 2008 at 11:06 pm I LOVE the stick.

    Combine the stick with trigger point and you will be in heaven!

    Kick butt!

25. Bring it on. said

    January 31, 2009 at 9:48 am I finally bought the stick last week at the Miami Marathon after seeing them at tons of expos. I really like it! i just wish i had a full time stick person so i didn’t have to do it!

Her are some other posts you may like:

• Does Anyone Use Those Massage Sticks?
• What People Say About “The Stick”
• Another Fan of The Stick!!!
• Testimonials Zealous Vitality has collected.

The Stick is in Men’s Health Magazine….Too!

I got a tip from one of my professional people who make The Stick available for his clients in Edmonton, Alberta that The Stick is in this months issue of Men’s Health magazine.

You can see the information about The Stick on page 96 of November, 2009.  It is at the bottom of the page where there is tips on making sure you have a proper warm-up.  Men’s Health suggest that before your work-out or work on flexibility that you roll the device up and down your muscles for 20 seconds increasing the pressure of each pass.

The Stick has also been featured in many other publications.  Click here to find out more!!

Peolpe With Diabetes Can Benefit From The Stick.

A couple of weeks ago, I had a display booth at a Diabetic forum in Calgary, Alberta.  There were vendors from all over the place offering information and products to those who have diabetes or are interested in learning more about diabetes. 

I was there with The Stick and related specialty products.  You may be wondering why diabetics would be interested in massage products and devices?   As you may or may not know there are 2 types of diabetes – type 1 and type 2.  Basically type 1 diabetics rely on insulin therapy to control their blood sugar levels.  Type 1 is also known as Juvenile Diabetes.  Type 2 diabetes is mostly controlled by diet and exercise as well as insulin therapy.  I knew there would be more type 2 people than type 1 people because my wife (who has type 1) has been to many of these forums and she mentioned to me that the clientele at the forum would be primarily type 2 diabetics.  Typically, type 2 diabetics have challenges with circulation and nerve pain.  The Stick is the perfect device to increase circulation and help people live a more comfortable life.  As far as nerve pain goes, The Stick can help with that too by allowing the muscles that surround the nerves to become less restricting.  With more blood flow, comes more compliant muscles.  With more compliant muscles, people should feel better!  Nerve pain can also be alleviated by massage therapy.  Again, The Stick is great for massage therapy.

It turns out that the people at the forum loved the idea that they could massage their own muscles in the comfort of their own homes.  They also loved the fact that they did not have to go to the ground to use The Stick or plug it in.  Most people who purchased a Stick liked the Travel Stick or Marathon Stick.  They liked that those sticks offered some flexibility are were not overly rigid. 

Travel Stick

Marathon Stick

People with diabetes can have complications with circulation and nerve pain specifically in their feet.  As a result, people were thrilled to learn that FootWheel could possibly help them.  In fact, by the end of the day, people walked away with more FootWheels than Sticks.  That is right, people purchased more FootWheels than Sticks!!

FootWheel

I am thrilled to be offering products that have so many applications!!

You Will Not Be Left With The Short End of The Stick.

In just a day or so, I will be providing details on how you can get The Stick with Free Shipping!!  There will be some fine details, but check back soon.

I will give you a hint:  Membership has it’s privileges @ Zealous Vitality Inc.

The Stick Makes a Great Gift! FREE SHIPPING!!

Members of Zealous Vitality Inc. can get any product with FREE SHIPPING for the next 15 days!!

There are two catches. Your shipping address must be in Canada, but not in BC.  The other catch is to provide us with a testimonial or a couple of tips about using The Stick.  Your testimonial or tips can be added to the purchase order form under the customer notes section when you submit your order.

The Stick and specialty products make excellent gifts!  The best thing is people will never guess what it is when you wrap a Stick up!

Happy Holidays!!!

More Positive Comments About The Stick

Here are some more comments I found on a Runner’s World forum about The Stick.

The summary of the main question was:  What do you use for sore muscles!  The Stick? Active-Response-Therapy(self-massage)or do you get regular massages?

“Own and use the Stick often.  Have gotten about 5 massages in my lifetime but still a little weirded out about it.  Massage does work! ”

“All of the above! I’ve been getting ART (active release technique) done since February, try to get a sports massage once per month (my masseuse is also a runner) and have the stick.”

 ”I used The Stick for the first time in a year yesterday! Plus a little self massage. It definitely helped my soreness. I get maybe 1-2 massages per year. I’d get more if it were in the budget. It seems I’ve finally kicked my piriformis issue and with my ankle feeling better I may be able to avoid the chiropractor for ART.”

“I use the stick, foam roll, massage… you name it. It blows my mind that I get injured when I’m so diligent about stretching and foam rolling after runs.”

“I use the foam roller 6-7 days a week and the Stick on occasion.  I have went to my sports massage therapist around 8 times in the past 6 months for trigger point therapy.  If it wasn’t $85/hour I would see her every other week because my legs feel GREAT walking out of the place.”

“ I have and use the Stick, foam roller, frozen water bottles for ice massage, a couple ART sessions.  PT is just down the hall from me so I sneak in there when I need to and have them work on me if needed with ultrasound, ice massage, manipulation.”

“For sore muscles I do NSAIDS every once in a while after a tough run.  I have the stick and a foam roller, but haven’t used them since the hammie started quieting down.  Can’t justify massage while I’m unemployed.”

“I love massages but don’t get them often enough.”

“foam roller, the stick, stretching, pt exercises. I’ve done sport massage in the past which is very helpful, though painful at the time. ”

“ I use the stick and a tennis ball. I love getting massages but I do feel a little weird about someone else working for my relaxation.”

“What don’t I do?!  use the stick regularly- on running and non-running days; foam roll daily; PT (deep tissue massage and then some) once a week; tennis ball self-massage daily; BF has learned how to give deep tissue massage/do myofascial release and lately that’s 1-3x/week.  Ice, TENS machine, stretching/yoga are regulars also.  Used to get ART but haven’t done that since July.  Wish I could get regular massages but $$ limits that.”

“I stick myself on a regular basis…when I ran on a regular basis. oh, and ice baths for hard runs or LR’s 15+, definitely.”

Summary:  The Stick is very popular with runners!!

IT Band and The Stick – More Good Information!

I just found another great blog article on how to take care of your IT Band issues!

It is called “Every runners nemesis: ITB Syndrome” – by Dr. Bobbie Bennett

Dr. Bennet writes about self-treatment and also Active Release Technique.

Ultra Marathon Training Tips

I agree with everything Paul James wrote on his blog about training tips.  Here is a quick synopsis of what he wrote:

Here are his top tips and experiences:

1. Get a plan and stick to it - Plan your training.

2. Running efficiency/ technique  - Chi running video.

3. Higher stride rate/ cadence - Chi running video.

4.  One intense workout per week - A 45min run at a faster pace than the other runs

5. Cross training - Add a tramp (hiking), spin class, bike some hills, or go for a swim a few times a week.

6. Stretching key muscle groups - hamstrings, calf, gluts, and hip flexors almost daily

7. Good posture - Chi running video.

8. Rest is important - You need a break so take a break.

9. Training plans are just a guide -  Train to your limits and listen to what your body is telling you.

10. Nutrition - It’s not rocket science and is simple to understand.

11. Sports massage - Flushing muscle waste helps recovery and growth.

12. Tapering - Enjoy the taper- it is the time where you can relax and mend.

13. Walking is ok - Things might get a bit much…..so walk for a bit.

As you can see, there are some good tips here while training.  His full article can be seen here.  James has also posted videos to go along with his explanations.

What I like most about his tips is they are all easy to follow and no hocus pocus.  I also love the fact the he includes massage into his training regime. ”Flushing muscle waste helps recovery and growth. A good deep tissue massage also acts like the ultimate stretch and gets to parts that solo stretching can’t get to. If it was not for trigger point and deep tissue massages I would not have overcome my ITB syndrome and then onto completing my training. I can’t recommend a good sports massage enough! Just remember that once you start you won’t be able to stop…it’s that good!”

The Stick is an excellent tool to manage ITB Syndrome as well as offering a deep massage.  The Stick is also awesome for flushing muscle waste!

Original Body Stick

 

Another Testimonial About The Stick

Here is another testimonial about The Stick.   Susan is a soccer coach and runner.  She wanted a Body Stick for Christmas to give to her son.  She could not wait and opened it early!!

Susan Langdon – Soccer Coach and Runner

OKay, so I opened the stick before I wrapped it and tried it out last night. MOST AMAZING TOOL EVER!! Now I don’t really want to wrap it up, and I really really don’t waznt to share it! Thanks for a wonderful product!

 

 

Can’t Sleep? Try a Massage

Sleepless Nights? Try a Massage

By Daisy Sutherland

 Do you suffer from sleepless nights? You are not alone sleep disorders are very common. Most people do not realize that massage can in fact help improve your sleep. Massage therapy is a known method to reduce stress and tension, but can it actually help with your sleep disorders? Research shows that massage therapy can remedy your sleepless nights.

 Our bodies have an autonomic system that is made of two parts: the sympathetic and parasympathetic system. The parasympathetic system keeps the sympathetic system balanced. When you are stressed the sympathetic system is triggered and you will feel the sensation of fight or flight. The parasympathetic system is activated during a massage and allows your body to slow down and relax. If stress or tension are causes for your sleeplessness you will be relieved to know that one of the benefits of massage enhanced sleep patterns. Many actually fall asleep while having a professional massage.

 Massage helps to reduce stress, improve circulation, soothe aching muscles, release tension and reduce or lower your blood pressure. It is thought that it can also stimulate the immune system. These relaxing results may therefore make massage a helpful aid in restoring restful sleep. Massage is even more beneficial when restless nights stem from stress, migraine headaches, and pain and muscle stiffness. Several studies have shown massage therapy to not only lessen lower back pain and headaches, but also by reducing the stress, anxiety and depression making restful sleep achievable. (Hernandez-Reif et al, 2001; Sunshine et al, 1996; Field et al, 2002; Hernandez-Reif et al, 1998)

 Sleep is required for the immune system to work at its optimum level. If the immune system is compromised, the ability of our body to heal itself is also compromised. If we are stressed or sleep deprived, our health is seriously compromised. Massage can help relieve the stress and tension. Massage does not necessarily need to be done by a professional to capture all its benefits. You can ask your friend, partner, spouse or family member for a soothing rubdown. You can also give yourself a mini massage, concentrating on the muscle groups you can reach.

 Relaxation techniques, such as massage therapy can definitely reduce stresses, and frustrations leading to the tossing and turning and anxiety of sleepless nights. Therapeutic massage can have not only external physical benefits but internal benefits as well. Massage and aromatherapy can relax your muscles and help with blood and lymph circulation. A massage can help reduce the nerve irritation and can help with increased production of pain-killing endorphins. There are many sweet smelling balms and massage oils on the market used to relieve stress. The aroma and the feel of the oils offer a calming and relaxing environment.

 There are different types of therapeutic massage techniques that can help and some are listed below.

Reflexology: This type of massage focuses on specific ‘reflex zones’ on your feet. This type of massage relieves  tension and pain and improves circulation in the areas of your body that corresponds to the reflex zones of the feet.

Sports Massage: This type of massage improves athletic performance and endurance by massaging specific  muscles, tendons and ligaments.

Neuromuscular Massage: This massage type focuses on the connective tissues, tendons and ligaments and nerves. This particular massage focuses on the tension areas called ‘trigger points’.

Swedish Massage: This massage has a smooth and flowing style. It focuses on overall relaxation, circulation, and range of motion and relieves muscular tension.

Rolfing: This massage is not as relaxing it tends to be more painful. IT is painful because it focuses on the deeper soft tissues of the joints.

 Some areas to concentrate on when massaging to promote relaxation and restful sleep are the temples of the head. The motion should be small circular movement done with fingers and hands. Another areas to promote relaxation are the scalp, forehead, face, neck and upper shoulders. Much of our stress is carried in the shoulder area, so relaxing and massaging this area will definitely create relief.

 There are many reasons that massage and sleep make a perfect match: 

• Eliminates headaches
• Relieves stress
• Reduces muscle tension
• Reduces lower pain and strain
• Relaxes nervous tension
• Increases blood circulation
• Eases chronic fatigue syndrome
• Assists with weight control

 After a relaxing massage, sleep will be restored as a time of rest instead as a time of restlessness. Be sure to drink plenty of water to avoid dehydration and help with the release and filtration of toxins. You will feel more relaxed with reduced stress and tension and be able to sleep all night long. You will wake up refreshed and ready to start a new day.

Dr. Mommy (aka Dr. Daisy) is a Doctor of Chiropractic by profession, wife, mom to 5 beautiful children, freelance and content writer, speaker and Health/Wellness Advocate. Her passion is to teach the public how to live healthier and happier lives. Visit her site for health tips: Dr. Mommy Health Tips http://drmommyhealthtips.com  Article Source: http://EzineArticles.com/?expert=Dr._Daisy_Sutherland

 Tip: The Stick is an excellent tool for self-massage.  Try rolling out before you go to bed!

Road Cycling Magazine Thinks The Stick Is Great

 

 
Here are some highlights from the most recent edition of Road Cycling – New Zealand’s online cycling magazine.

Ben (the author of the article) said:

“Overall this product gets a thumbs up from RoadCycling.co.nz. 

Over the last four weeks I have been using The Stick most days and it has certainly uncovered a number of knots that have needed some serious attention.

 The knee pain is now all but gone and the legs are feeling better and better every day.”

“The Stick is a fairly simple device that you can just throw into your bag and take anywhere, meaning you never need to be without a device to roll your muscles.  This is a big benefit over large foam rollers which many athletes use.”

The article states:

“These studies have proven a 64% increase in flexibility from the use of The Stick is achievable, translating into more power and speed in the muscles. 

The general instructions were to use the stick by rolling over each muscle group for about 20 passes or about 30 seconds per area. When I found a sore point in the muscle, being a bump or knot, I was told to apply a little more attention to this area until it was gone.

 There were more than a few sore points in my legs and I was happy to start working them away.

 The rolling action of The Stick helps to remove knots through compression and stretching, promoting a healthy blood supply which assists natural recovery and health of the muscle.

 The advice in the instructions was to use The Stick in the morning, just before you go to bed, or in fact anytime you want your muscles to feel better.”

The entire article can be found here.

Pick up a Stick in New Zealand  www.thestick.co.nz

A Gift of Health – The Stick

 

Here is an article posted on Telegraph.co.uk.  The title is:                                                                                                 

Give him the gift of health

A gizmo that’s good for you – what more could a man ask? We test the latest hi-tech, healthy gadgets

The Stick

Perfect for runners who complain about their aches and pains

£31.99, from www.the-stick.co.uk and branches of Runners Need (020 7278 9486, runnersneed.co.uk)

One of the nicest things about taking part in the Great South Run earlier this year was the post-race massage. An army of physios were on hand to rub away the aches, which really did help. Alas, attempts at persuading my partner to massage the knots away are not always successful. And splashing out on a sports massage is a bit of an extravagance. So this Christmas, I’m hoping for a new piece of kit called the Stick, so I can do the job myself.

Shaped like a magic wand, the flexible rod is made up of spindles that roll independently of each other. The idea is to hold it at either end and roll it up and down the core muscles of the legs.

It can be used before exercise to loosen muscles or as a recovery tool afterwards. Flexing the stick around the leg ensures that pressure is applied evenly across the spindles, so they work like the kneading fingers of an expert masseur. And it achieves the same result – restoring life to damaged muscle tissue. This isn’t something I’d normally buy myself – which makes it the ideal gift. And as staying injury-free is a constant battle, the Stick could be a very useful weapon in my armoury.

Tarquin Cooper

Click here to see the whole article

You may also wan to check out the blog post – The Gift That Keeps on Roll’n!

Embarrassing Moments in the Gym

 

Being embarrassed in the gym is nothing new, but I think this is funny stuff!  In fact, it got me thinking of my gym experiences like dumping my water bottle everywhere or not being able to figure out a machine or when I dropped a weight stack.

Anyway, here are 10 embarrassing moments in the gym:

1. Passing Gas

2. Falling off the Treadmill

3. Gym Machine Confusion

4. Wardrobe Malfunction

5. Tripping, Slipping or Hurting Yourself

6. Throwing Up

7. Lifting Too Much Weight

8. Sweating in Embarrassing Places

9. Seeing Your Boss Naked

10. Realizing You Have Two Left Feet

I would also like to add another one of mine – thinking that spending 45min on different tricep exercises would make my arms huge.   You see in University, our professor told my best Buddie and I that if you want big arms, then work on triceps because there are 3 heads, not 2 like biceps!!

I also think someone should start a list of embarrassing moments that you feel embarrassed for someone else!  I mean I remember the guy who would not stop grunting matter what weight he was lifting.  Or the the guy who insisted on walking around with his shirt off.  I even remember a lady breaking out her “workout gear” from 20 years earlier.

The 10 embarrassing moments are expanded on in this article.  In fact for each moment, the author offers suggestions on how to deal with it!

Fell free to make a comment below.

Part 2 Just came out!!

10 Most Annoying Gym Personalities: Tips on Proper Gym Etiquette Part 2

In no particular order, here is a list of the most annoying gym goers:

1. The American Idol

2. The Boneparte

3. The Kanye West

4. The Perez Hilton

5. The Screamer

6. The Backstage Ass

7. The Chris Benoit

8. The Uninvited Expert

9. The Rico Suave

10. The Bar Star

To read the full descriptions and how to deal with these annoying people click here!

A Review of the Marathon Stick

Marathon Stick

 I just found this review of The Marathon Stick done by Amature Endurance - A Trusted Resource for Amature Athletes.

Here are some highlights:

“The Marathon Stick is one of my favorite accessories for runners. The product itself is very simple and easy to use. I like to use it after my workouts and races to massage my muscles.”

“In my opinion, this is a required running accessory unless you have a masseuse you can see regularly. It is very easy to use and easy to take with you anywhere. Sore muscles are a part of being an endurance athlete and I have found the Stick to be a great way to help get rid of sore muscles faster than other similar products.”

“In terms of price and quality. You get what you pay for. The Stick may seem expensive but it is a lot cheaper than getting a massage. I have been using the Stick for a couple years now and it works just as good as the first day I used it.”

To see the entire post and the video click here.

In Alberta, Canada ….you can pick up a Marathon Stick here.

Studies That Support The Stick

I have finished posting all the third party studies that have been published about The Stick. 

I believe the research studies speak for themselves.  You can check them all out here:

Research Studies

 

 

Florida State University Study on Flexibility, Power and Speed

Intracell Therapy:  An Effective Tool Against the Pain of Fibromyalgia

 

Modulation of Muscle Pain and Tissue Compliance

The Indiana University Study on Muscle Strength, Power and Endurance

 

Intracell technology Increases Grip Strength

Intracell – Instrument of Choice in the Management of Myofascial Back Pain

 

 

 

You Gotta See This Great Video About The Stick

This video from Pirates of Fitness is excellent. 

 

 

 

Tennis Players Love The Stick

Brent Abel of Brent Abel’s Web Tennis has written an awesome article about using The Stick.

He starts of by saying:

“I swear this is the single greatest product for maintaining healthy legs and lower back and to help you treat injuries uch as plantar fasciitis, patellar tendonitis, Achilles tendonitis, hamstring pulls/tears, lower back, glutes, even shoulder and elbow injuries.

There is no question in my mind that I am simply playing better tennis over the past year or so because I have finally found something that helps me stay stretched out.

And the difference to me is what I just stated – staying stretched out.”

He has a great way of explaining how he uses Te Stick to improve his tennis game.  H finishes with these words and a fantastic video that you can see here:

“And yet, I’m not always in a place every few hours where I can lie down on a comfortable mat and stretch for 10 minutes.

But I now carry around in my tennis bag (for use at the courts and for use when I’m at home or on the road) “The Stick” which is my answer for being to able to maintain a stretch in my legs, my glutes, and my lower back.

This thing is fantastic and if you haven’t tried one yet, you’ve got to do yourself a favor and get the benefits of what “The Stick” can do for you and your tennis game…”

Lower Body Warm-Up – Using The Stick

In his article “Lower Body Warm-Up – 10 Minutes to Better Performance!“, Nick Tumminello gives loads of information on how to warm-up.

In fact, his article is jam packed with information, I could not keep it to myself.  Not only does he use The Stick, but he also gives a specific routine to perform.

Nick goes into deep detail on his 3 Key Points to an Effective Warm-up:

3 Key Points to an Effective Warm-up:

• Key Point #1 – Use Unilateral Movements
• Key Point #2 – Do stuff you wouldn’t normally do!
• Key Point #3 – Use your warm-up as an assessment!

The article has loads of great information and videos as well.

It looks like the Original Body Stick is being used by a fairly big guy.  I am impressed with this article and it is must read.  Please click on the link above.

A Review of The Marathon Stick

 

Here is a review done by Phong Chieng of The Trail Running Blog.

Phong writes a great review of The Marathon Stick.  Here are some highlights:

“An important running accessory that I’ve started using in my daily routine is the Marathon Stick, a very simple and easy-to-use self-massaging tool to help alleviate sore muscles and speed recovery.”

“It is a very versatile tool, which can be worked on almost all muscle groups. Because of these features, the price makes The Stick worth it if you consider how much just one session with a masseuse will cost.”

Relieving Sore, Tired Legs with The Stick

   

I knew that when we took our kids to Disneyland, we would all have sore, tired legs at the end of each day.  That is why we packed a massage stick before we left.  My wife loves the Marathon Stick, I like it too and it has the perfect flex for working on our kids legs.  Now you are probably wondering how one Stick can help 4 different people?   

It is easy, my wife prefers the Marathon Stick because she can flex the stick around her muscles.  The Marathon Stick has lots of flex, so it is gentle for our 6 year old twins.  I like a deeper massage, so I simply slide one of my hands up the spindles to make the Marathon Stick more stiff.  

Marathon Stick

 

 Once we returned back to our hotel room, we would all take turns rolling out our legs before we went to bed at night.  Not only did we sleep well, the kids did not wake up complaining that their legs hurt.  This meant my wife and I got more sleep and were able to deal better with the mayhem at Disney.  In addition, when we woke up for the next day(s), our legs were refreshed and ready to go!  

 Needless to say, we do not go anywhere with a Stick!  

 On a side note, we did forget to bring the FootWheel, which would have relieved our sore tired feet better than using The Stick.  

The FootWheel

Here is a picture of how to use The Stick on your feet.  Just raise it off the ground or leave it on the ground and roll your feet over your Stick.  

Rolling your feet out using The Stick.

Swimmers Love The Stick

   

Last weekend, I helped a local massage therapist (Monique Klein of Just What You Knead Massage Therapy)  offer support to the Alberta Masters Provincial Swim Meet.  The event was hosted in Okotoks, Alberta and showcased the top masters swimmers in the province.  In fact, I spent much of the day speaking with a past Olympian and swim coach.  I learned a lot about swimming and more about coaching!   

Basically, I set up on the side of the pool and offered people some soft tissue relief and advice.  I worked on some people, while I gave others tips on nutrition, hydration and most importantly recovery.  The Stick is an excellent tool for recovery because you can use it to roll out your muscles while stretching them at the same time.   

My set-up at the pool

 

 Many athletes came by to use The Stick as a warm-up and cool-down tool for their races.  Since most of the athletes had multiple races, The Stick was a great tool for them to stay warm and ready to race without expending a lot of energy in an extended warm-up.  They simply could roll out their muscles to maintain their preferred level of readiness.   

Needless to say most swimmers were after some advice and relief for shoulder related stresses and injuries.  Specifically, many had rotator cuff issues.  Sometimes the head of the biceps tendon can be bothersome to people who have shoulder problems.  That is where  the TriggerWheel came in.  I used the TriggerWheel to roll over the insertion point of the biceps tendon to help break down scar tissue, offer increased blood flow and consequently “made their shoulders feel better”.  The TriggerWheel offers pinpoint accuracy.   The best compliment I got was “now I can take care of this on my own”.  That is just it…..with this simple to use massage tool, people can manage their soft tissue issues on their own.  This is not to say that they should stop seeing a trained professional, it just means that they can get some relief by working on themselves.  

TriggerWheel

 

  Other swimmers were needing help with their upper back and shoulder area, so I showed them how to use The Stick on their backs.  First, I rolled them out, then I demonstrated on myself, then I let them roll out their own sore muscles.  Here are a few simple photos:  

  

  I know these pictures don’t look like they are taken on the side of a pool, but they represent how you can use The Stick on your upper back and trapezius areas.  

    

    

All and all, I had a great day hanging out with swimmers!!

CrossFit Athletes Prefer a Stiffer Stick

On May 30th, 2010 in Okotoks, Alberta, Canada (my home town) I attended the National CrossFit Championships.  For those of you who don’t know what CrossFit is – “The editors of PureHealthMD writing for Discovery Health Channel found CrossFit “equals better fitness and stronger muscles in a more reasonable amount of time” compared to trying to “build muscle and get in shape by spending 60 minutes or more in the gym several days a week…” Their conclusion was that the program “is a different type of exercise routine …a well-rounded and very efficient way to achieve a higher level of fitness …that does not need a whole lot of fancy equipment, but does offer a nice variety to keep the interest level up and provide the challenge needed to keep the exercise fun.”  For more information on what CrossFit is you can go here.  I was super impressed with the competition as a whole.  The weekend long event culminated with a tire flipping, power lifts and lapping a hockey arena display of power, speed and endurance.  This picture shows just a glimpse of the ladies finals.

I had a small booth spreading the good word about The Stick.  I spoke with athletes about their training, recovery, nutrition and soft – tissue manipulation.  Most of the athletes I spoke with knew how important it was to perform at the highest level they could.  Of course, they were…..they were competing at the National Finals!!

What most people don’t know about these competitions or CrossFit in general is that these athletes work their bodies to exhaustion all the time.  The top athletes  actually training like Olympic Athletes and Professional Athletes.  The training routines are extremely rigorous and often very hard to even finish.  Athletes were actually waiting for me to get there as I arrived a little late from supporting my wife running her 9th half marathon in Calgary, Alberta.  Many of the athletes came over and said how much they loved “The Stick”.  The loved how The Stick helped them with their sore muscles, trigger points and recovery.

These CrossFit athletes were unique in that they were after a Stick that would penetrate deep into their muscles.  Most of the athletes had very thick and well-developed muscles.  As a result, I distributed more Stiff Sticks and Sprinter Sticks than I have at any other event.  I can safely say that Crossfit athletes love The Stick!  In fact, I sold out of all the Stiff Sticks that I had on hand.

The difference between a Stiff Stick and a Sprinter Stick is that the Stiff Stick is longer and more Stiff than the Sprinter Stick.  The Stiff Stick would suite people who are taller who want to get at their back and shoulders as well as their legs and arms.  It is for thick, heavy muscles.  The Sprinter Stick is the stiffest Stick in the short models of Sticks.

For more information about the types of Sticks, you can visit our website. We have a video and a table that explains which Stick is correct for a given body type.

Chasing Atlanta ** Stick 101** Post – Free Giveaway!

This post is a copied post from Leah of Chasing Atlanta.  Leah is a massage therapist and an avid runner in Clarkston, MI, USA.  She is also a huge advocate of The Stick.

As you may have figured by the amount of times I mention it, I’m a big proponent of the self-massage tool known as the Stick. It’s one of my can’t live without running essentials, and I also recommend it to my massage clients all the time. I’ve had the opportunity to work the Stick booth at a few race expos and I thought I’d share a little Stick 101 before getting to the details of my giveaway of, yes, you guessed it, a Stick!

The picture above shows my own Stick family, of which each piece has it’s own role. The gray-handled Sprinter Stick is my go-to Stick for day-to-day maintenance. This is the one I use most often before and after my runs and it’s also the one that I travel with, whether to a local or out of town race or just to the track. The Sprinter Stick is the top seller at expos and is of medium flexibility. The stiffer the Stick the deeper the massage.

Speaking of stiffness, the longer black-handled Stick above is the Stiff Stick, the big daddy, the stiffest of Sticks. This is the one I use when I need some really deep work. It’s the second most popular model at expos and great for those with denser muscle mass and/or those who prefer deeper tissue massage.

The Travel Stick (red handles above) is sort of the red-headed stepchild of my Stick family in that it often gets neglected. This was my first Stick and I bought it before I knew there were other models. The Travel Stick is more flexible and generally doesn’t have enough oomph for me. It isn’t all that much smaller than the Sprinter so it’s size isn’t really an advantage. I tend to use this one only when my muscles are super, super tender. It’s unfortunate, but a lot of specialty running stores and online retailers only carry the Travel Stick and the ill-named, yellow-handled Marathon Stick (not pictured, the softest Stick of the lot). These are the two Sticks we sell the least of at expos. In fact, I’ve never sold one of either.

The smaller black-handled Stick in the picture is my Little Stick. I love this Stick and think of it as the over-achiever of the family. It’s lack of length makes it less than ideal for bigger muscle groups such as hamstrings and quadriceps, but since it’s so short it isn’t very flexible. Consequently, you can do some really thorough work on smaller areas such as calves and IT bands. This Stick is great for on-the-go work. Last week when my calf was in such bad shape I tossed it into my purse and took it to work with me. I also like to stash my Little Stick in my gear check bag so I’ll have it right up to a race and immediately afterwards.

There are longer Sticks available for those who want to do a lot of upper body work and need the extra reach. Of the longer Sticks, the Body Stick is more flexible and the Power Stick is stiffer. The Foot Wheel is a great tool for plantar fasciitis and other foot issues and the Trigger Wheel helps with those pesky shoulder knots and tight neck muscles. You can find out more about these and all the Stick products here.

Before I get to the giveaway I wanted to address one other issue, since it’s the most common question I get at expos: “What makes this better than a foam roller?” The Stick isn’t necessarily better than a foam roller, but they do work in different ways. I have a foam roller also and I love it, but I feel the Stick has some distinct advantages, aside from the obvious portability and contortion issues. A foam roller is great for quads and IT bands, but I find the Stick is better at getting at trickier muscles such as the hip flexors, adductors and tibialis anterior. Also, since you’re using your own body weight with a foam roller the pressure is never really going to change. With the Stick you can use as much or as little pressure as you want.

Okay, giveaway time!

I have up for grabs a Little Stick! Here’s how to enter:

• Become a follower and leave a comment on this post to let me know you have (or let me know if you are already a follower). – Chasing Atlanta
• Also let me know in your comment if you’ve ever used the Stick before. If so, which one?

For a bonus entry:

• Link this giveaway on your own blog, facebook, etc. and post another comment letting me know.

Entry deadline is Wednesday, September 29^th. The winner will be chosen randomly and announced on Thursday, September 30^th.

- Posted by Leah

I will also honor this post by giving away a Little Stick to our Canadian readers.  All you need to do is make a comment on this post about why you “like” The Stick or if you have never used The Stick before, why you think you may “like” the Stick.  Speaking of “liking” the Stick, I also have a Facebook page that you may want to “like”  the Stick!

The Stick is Showcased on The Doctors

What more can be said…..check out this video - http://thedoctorstv.com/main/home_page?init_type=Feature&init_id=2105.

It looks like they are using the Original Body Stick (blue handles), the Sprinter Stick (grey handles – short), the Little Stick (black handles) and the Big Stick (grey handles – long).  Their commentary is pretty funny.

Sorry, I could not embed the video!

The Benefit of a Functional Warm Up for Runners

 

Here is a guest post that is sure to give you the most up to date information of the importance of a warm-up for Runners.  Jon- Erik Kawamoto has been a featured columnist in Impact Magazine, Canadian Running Magazine and BC Coaches Perspective magazine.

The Benefit of a Functional Warm Up for Runners

By Jon-Erik Kawamoto

www.StrongerRunner.com

Traditionally, the warm up had the focus of improving flexibility.  Static stretches would be performed on all major muscle groups with hopes of reducing injury risk and preparing the body for exercise, in our case a running workout or race.

The idea of a flexibility-based warm up has been proven to be ineffective and actually detrimental to subsequent power development and endurance running performance.  Static stretches are an important component of a strength and conditioning program, but it shouldn’t be placed prior to a running/gym workout or an intense race.

Having said that, the focus of the warm up needs to change.  A more appropriate warm up will focus on actually preparing you for that tough workout by increasing your internal body temperature and priming the cardiovascular and nervous systems.

The warm up should contribute to the development of balance, coordination, running mechanics, core strength, tissue quality and muscle activation.

A proper warm up should prepare the body physically and mentally for the intense workout or race that follows.  An active warm-up will enhance performance by improving:

• range of motion
• joint lubrication
  • oxygen uptake because of increased oxygen delivery to the working muscles and via an enhanced utilization of oxygen from the blood
  • the speed and force of muscle contractions because nerve impulses travel faster in a warm muscle compared to a cold muscle

A runner can start with foam rolling and/or The Stick, otherwise known as self myofascial release prior to starting his/her easy jog, typically lasting 5-20 minutes.  Foam rolling or The Stick will promote tissue quality and higher quality muscle contractions.  After this general warm up, it’s a great opportunity to perform dynamic stretches – stretches that are held for 2 seconds max, which are performed in a slight ballistic fashion, but under control.  Check out my ebook titled The Best Mobility Drills for Runners – get it FREE from www.StrongerRunner.com.  I go over several dynamic stretches that runners can do while warming up for an intense workout or race.

After the mobility drills are performed, your body should be quite warm now.  This is a great time to perform some muscle activation drills.  One of my favorites for runners is a single leg hip bridge – one variation I like to perform is called the knee hug hip lift.

After the muscle activation section of your warm up, proceed to your form drills and running strides.  This is the last phase of your functional warm up.  Stay tuned for a future blog post describing the best form drills for runners.  After your running strides you will be ready for a great workout!

But remember, don’t fatigue yourself before you even start your workout/race!  Take it easy in the warm up and take many breaks.  Remember, the warm up is supposed to prepare you for the workout/race, not tear you down!

A movement focused cool down is also beneficial to the runner to promote recovery after the intense workout/race.  Blood will be drawn back to the heart to prevent venous pooling and nutrient rich blood will be delivered to the broken down muscles.  The body’s internal temperature will drop and slowly return to the pre-workout/race state.  This usually consists of a 5-20 minute easy jog.

A flexibility focused cool-down following the easy cool down run will further lower the body’s core temperature while promoting proper muscle length.  This is the perfect time to promote flexibility – while the muscles are warm.  So hold each stretch for roughly 30 seconds.  Runners would benefit from stretching their upper and lower calf muscles, quads, hip flexors, hip rotators, hamstring muscles, chest and/or lats.

Thanks for reading,

Jon-Erik Kawamoto, CSCS, CEP

My name is Jon-Erik Kawamoto. I’m a Strength and Conditioning Specialist (CSCS - with the National Strength and Conditioning Association) and Certified Exercise Physiologist (CEP – with the Canadian Society for Exercise Physiology). I specialize in helping middle-to-long distance runners become strong and powerful. I have authored many articles on strength and conditioning for the endurance athlete in magazines such as Canadian Running, IMPACT, Canadian Cycling and the BC Coaches Perspective.  Get your FREE DVD titled 10 MIN to a Stronger CORE at www.StrongerRunner.com.

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