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

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 -

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!

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

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”

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.