Tag Archives: knots

Another Fan of The Stick!!!

31 May

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 —


The Stick As a Recovery Tool Part 2

6 May

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.

An Article About Knee Pain

22 Mar

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.


Avoiding Injury With “The Stick”

16 Feb

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

How To Get The Most From The Stick

2 Jan

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!

The Stick as a Self-Massage Tool

30 Dec

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.

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