Tag Archives: recovery

CrossFit Athletes Prefer a Stiffer Stick

14 Aug

Share

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.

Advertisements

Ultra Marathon Training Tips

29 Dec

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

 

Share

Tips For Recovery From An Event Like An Ironman

29 Jul

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

Original Body Stick

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

21 Jun

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

 

The Stick As A Recovery Tool – Part 1

3 May

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

A Useful Website for Athletes Concerning Nutrition

22 Apr

The 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.

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.

 

Massage Therapy at Home

26 Jan

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

                      

Using The Stick in Cold Weather

1 Jan

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!!

The Stick and Horses

16 Dec

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!!

%d bloggers like this: