The Organic Cyclist:  "Ibuprofen is a vitamin, yes?"  Looking at some alternative ways to improve our fitness and athletic performance.

Athletes do some wonderful things for their body as they train and compete.  The health benefits and overall life benefits of being in shape are something I have come to appreciate, especially as I have aged and my fitness is not so taken for granted.  However, we also do some not so wonderful things to our bodies in that the heavy training and intense competition can promote injuries and wear and tear.  So what to do?  How do we repair (or prevent) the damage and keep our bodies moving effectively? 

There is always Ibuprofen, is there not?  While Vitamin I (Ibuprofen) is often considered a normal and acceptable part of any serious athletes training program, there are some nasty things that NSAIDS can do to the person who mixes exercise and this type of drug.  An endurance athlete will typically get themselves into a dehydrated state during a long event.  Ibuprofen and dehydration do not go well together, and the kidneys can be really unhappy from this combo as this athlete discovered.

So what do we do?  How do we help our bodies keep performing, especially as we age, without the typical medicate-moderate-operate cycle that the traditional medical field likes so much:  “Take this pill.  Stop doing that.  Still messed up?  Get the knife out”.  Thanks, but I will pass. 

Options?  One thing that we can do is help our bodies help themselves as much as possible.  Nutrition is a huge part of the picture.  Omega 3 oils, glucosamine chondroitin, etc, have shown to be of benefit to the athlete looking to keep the machine running smoothly.  Millions and millions of dollars are spent each year in developing, marketing, and purchasing performance supplements.  Champion Nutrition, all the Power Bar products, and countless others have found their way into the jersey pockets and water bottles of endurance nuts everywhere.  Beyond helping with the race day performance, recovery is another thing that nutrition can facilitate.  I am a fan of Fluid, a product designed to aid the body in recovering after vigorous exercise, but there are others and you need to find the one that works for you.  What has changed a bit lately is what I see as a focus on finding a ‘cleaner’ alternative in this genre of products with less sugars and fillers included in the mix.  Specific nutrition advice is a bit beyond the scope of this article, but a bit of internet research and asking what works for others is a good way to learn what seems to get the most votes.

But what else can we do?  Recently I was introduced to a couple of products that are on the alternative end of things but are claimed to benefit athletes with health and healing bennies.  Also, I noticed a new trend at the recent Interbike show that has me interested and fits into the subject matter of this article.  Let’s take a look at a couple of products, maybe try a sample or two, and perhaps find some new ways to perform better and live happier without over the counter medications.

Part One:

Myofascial Release:  Or, “How I learned to love The Stick”

“What is myofazziall…my-O-fachiall…you know…what he said?”

From Wikipedia, the free encyclopedia

Myofascial release is a form of soft tissue therapy used to treat somatic dysfunction and accompanying pain and restriction of motion. This is accomplished by relaxing contracted muscles, increasing circulation, increasing venous and lymphatic drainage, and stimulating the stretch reflex of muscles and overlying fascia ^[1].

Fascia is a the soft tissue component of the connective tissue that provides support and protection for most structures within the human body, including muscle. This soft tissue can become restricted due to psychogenic disease, overuse, trauma, infectious agents, or inactivity, often resulting in pain, muscle tension, and corresponding diminished blood flow. Although fascia and its corresponding muscle are the main targets of myofascial release, other tissue may be affect as well, including other connective tissue ^[1].

As in most tissue, irritation of fascia or muscle causes local inflammation. Chronic inflammation results in fibrosis, or thickening of the connective tissue, and this thickening causes pain and irritation, resulting in reflexive muscle tension that causes more inflammation. In this way, the cycle creates a positive feedback loop and can result in ischemia and somatic dysfunction even in the absence of the original offending agent. Myofascial techniques aim to break this cycle through a variety of methods acting on multiple stages of the cycle ^[1].

In medical literature, the term myofascial was historically used by Janet G. Travell M.D. in the 1940s referring to musculoskeletal pain syndromes and trigger points. In 1976 Dr. Travell began using the term "Myofascial Trigger Point" and in 1983 published the reference "Myofascial Pain & Dysfunction: The Trigger Point Manual"[1]. Some practitioners use the term "Myofascial Therapy" or "Myofascial Trigger Point Therapy" referring to the treatment of trigger points, usually in medical-clinical sense. The phrase has also been loosely used for different manual therapy techniques, including soft tissue manipulation work such as connective tissue massage, soft tissue mobilization, foam rolling, structural integration, and strain-counterstrain techniques. However, in current medical terminology, myofascial release refers mainly to the soft tissue manipulation techniques described below.

Myofascial techniques generally fall under the two main categories of passive (patient stays completely relaxed) or active (patient provides resistance as necessary), with direct and indirect techniques used in each.

The direct myofascial release (or deep tissue work) method works on the restricted fascia. Practitioners use knuckles, elbows, or other tools to slowly stretch the restricted fascia by applying a few kilograms-force or tens of newtons. Direct myofascial release seeks for changes in the myofascial structures by stretching, elongation of fascia, or mobilising adhesive tissues. The practitioner moves slowly through the layers of the fascia until the deep tissues are reached.

I have a bit of a cranky back and over the years I have found that a certain level of chiropractic care has been to my benefit.  However, mention a chiropractor among a group of people and there will typically be a wide variety of responses, some loyal to the practice and some skeptical.  In some ways, myofacial release seems to float around that same pool of alternate therapy techniques, although it is more closely tied to physical therapy then chiropractic.  I bit of research on google seemed to find more positive than negative regarding this type of massage and most of the skepticism seems to go along with claims of benefits that are considered to be ‘over-the-top’, so to speak.  In fact, it borders on the spiritual in some cases.  I have no interest in having past, hidden memories revealed to me by an enlightened massage therapist.  But a good deep tissue massage can be a very nice thing.  For me, I became aware of the process after I begun using a foam roller for my middle and upper back.

A friend was over at the house and he saw the roller and commented that it was what he used as physical therapy for his IT band issues.  A trip to the source of all knowledge, the internet, showed all kinds of exercises using a foam roller like the You Tube video demonstrates.  I found it to be a painful and pleasurable experience as I was surprised how little pressure my quads could stand before I cried uncle!  Huh!  If I am this sore and sensitive, that seemed to point to muscles that may not be as supple and ready to perform as I would like.  Who knew?  Well, actually, I have long been aware of a tendency of my legs to always be, well, not sore exactly, but typically feeling tense and sore-ish when I massaged the larger muscles in the quads and calves.  I figured that was the way it was.

It takes a bit of contortionism and strength to support your body on the typical foam roller since at first I had to moderate the amount of body weight (or pressure) I placed on the roller.  But, as I regularly used it, whimpering and crying to all who would pity me, I found I was able to place more and more weight on the roller and, after use, my muscles felt warm and somehow more pliant.  I also was feeling the benefits during rides.  My legs began the rides with less stiffness and lactic acid feeling than I was used to…nothing dramatic, but it was there none the less.  I was intrigued.  One drawback to the big foam roller is that the way it needs to be used does not make it too convenient to travel with or use on different body parts like the shoulders or arms, etc.

So, at Interbike I was hiking the halls and came across “The Stick” 

What is The Stick?

The®Stick is a revolutionary medical device to treat muscle pain and trigger points. With proper use, a user of The®Stick can dramatically improve: Flexibility, Recovery, Performance, Injury Prevention, Injury Therapy.

Stick products are made of a space-age plastic that will allow necessary flexibility of the tool, providing maximum compression of the muscles. The center rod also has "memory" which will always return to its original position. The center rod is surrounded by spindles which roll over the muscle. The handles provide maximum comfort in the grip. The Stick contains no rubber or wood. The Stick comes with a 30 day money back guarantee. With proper use, The Stick should last a lifetime.

The®Stick converts non-compliant muscle to compliant muscle by means of a non-motorized, biomechanical, self-use device composed of a semi-rigid core around which independent spindles freely revolve. The®Stick performs what Dr. Travell calls stripping massage. In fact this noted medical physician relates that, "deep stripping massage of the tender spot in the muscle was generally the treatment of choice for muscular rheumatism (myofascial trigger points) long before the turn of this century, and for fibrositis afterwards."

The®Stick allows a working athlete to self-perform general as well as segmental therapeutic procedures with a high degree of precision. These procedures remove the barriers to peak work performance. It is the unassisted rolling, stretching, twisting and compressing of the muscle that diffuses barrier trigger points and converts non-compliant muscle to compliant muscle.

What I saw demonstrated at the show booth was a more precise and portable way to get the type of massage I was enjoying with the foam roller, but with more versatility.  I purchased one, brought it home, and basically switched to The Stick over the foam roller for leg massage. I use it after rides and on days I do not ride as part of my evening routine.  I sit on the edge of a low foot stool that allows my knee to be bent slightly and my foot to be on the floor.  I divide the leg into sections:  top and sides of quads (including IT), the hamstrings and back of the thighs, and the calves.  I begin with easy pressure and quicker strokes and then move through the zones one at a time with increasing pressure and a slower rolling motion, finally focusing on trigger points.  Oh, did I mention I have trigger points?  I do and they hurt when I work on them, but it is a good kind of hurt.  I have found that I am getting a feel for what works well and what does not.  I think The Stick is going to remain an integral part of my training and recovery routine.

I asked the folks at Intracell if they would comment on my experience with The Stick and I received this response from Pat E. Belcher, President of RPI of Atlanta.

Thank you for taking the time to share with others your experience with The Stick.  Although your initial response is rather typical with first-time users, it's nice to hear that you have a platform to express your findings. 

Typically, myofascial release techniques require assistance from a trained healthcare provider.  The Stick was developed for self-use.  Today, it is often prescribed as an adjunct for home-use between clinical applications.  As you probably discovered in your research for this article, trigger points have memory.  Because of the physiology of muscle memory, trigger points are usually chronic in nature and tend to linger like an unwelcomed guest.  Typically trigger points can be best found 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.  Hence, prevention of muscle lesions is a major and most appreciated asset.  By the way, inactive trigger points cause stiffness or limited range of motion - no pain.

Another radical and innovative finding relates to trigger point management.  We discovered that frequency of application is far more therapeutic than traditional methods of painful intensity.  For instance if you have a non-compliant calf, and who hasn't; our research validates that 5 one minute Stick sessions are far more rewarding than a single 5 minute session.  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. 

You may gather more information at our medical site, www.intracell.net.  Again, thanks so much for your interest.  It is deeply appreciated.

Pat

If you want to try experimenting with this type of therapy, it is always a good idea to speak with your physician first to see if there is any reason you should not undertake this type of treatment. If that is good to go, I suggest you begin with a foam roller. They are inexpensive and easy to find on the net or at many sporting goods stores.  It will give you an idea of what the whole deal is about and then, if it seems like something that works for ya, give The Stick a try.  Oh, and try not to whimper too much.  You won’t get any sympathy from me.

Next up:  Can simple tape applied to your skin make you a better athlete?  Stay tuned.