I’ve been creating since I was a child, but my interests have obviously changed and developed over the years. Until I was a teenager, I wanted to be a cartoonist because I loved drawing funny little characters and making my friends laugh. As I got older, I became interested in painting and drawing. While I was in college, I took my first fine metals class and quickly learned that I enjoy working three-dimensionally the most.
]]>I’ve been creating since I was a child, but my interests have obviously changed and developed over the years. Until I was a teenager, I wanted to be a cartoonist because I loved drawing funny little characters and making my friends laugh. As I got older, I became interested in painting and drawing. While I was in college, I took my first fine metals class and quickly learned that I enjoy working three-dimensionally the most.
Outside of babysitting or pet-sitting, my first official job was washing dishes at a local bar and restaurant when I was sixteen. It was a crappy job, but I tried to make the most of it and have fun anyway. Unfortunately, they were illegally overworking me to the point that it was affecting my grades. When my high school found out, they called the owner and threatened to get the restaurant shut down. It wasn’t the best experience, but I saved enough money to travel and pay for my car.
Yes, the focus of my MFA was in Metals/Jewelry. Contemporary Jewelry itself is a very broad subject where the jewelry may or may not be made of metal. In my artwork, I use materials that can mimic the connective tissues that bind the body’s internal structures together. I want the viewer to feel compelled to interact with my work by stretching or compressing the material, so I use a skin-safe silicone rubber that can be stretched to two or three times its normal length. The purpose of this type of interaction is to prompt the viewer to think about their own strengths and limitations and their relationship to the body. I primarily make necklaces because the neck is the most common area in which people recognize that they have tension. In addition to contemporary jewelry, I have been working on a series of tactile paintings to explore these ideas in a new format.
These experiences are all naturally connected for me and have expanded my understanding of the body in different ways. My training for Massage Therapy was my first introduction to anatomy and physiology. It also forced me to consider how the repetitive motions of massage therapy could affect my body if I didn’t use proper body mechanics. My work experience as a Massage Therapist had a huge influence on my tactile understanding of the body. My 500-hour Yoga Teacher Training added so much more. It provided me with the opportunity to internalize all of this information in a new way that is difficult to articulate. My perspective of the body continues to get deeper with every class I attend. I am constantly blown away by how much there is to learn about the body and all of the little “a-ha” moments that come along with the process.
I have always had an interest in the body. A few years ago, I was having a conversation with a group of artists about the pain that they were experiencing in their hands as a result of their studio practices. One of them said “We are all going to end up with arthritis, so we might as well just suck it up and deal with it.” That was an important moment for me. It was very alarming to hear my peers expressing that pain and repetitive strain injuries are just something that artists should accept. I don’t believe that artists need to sacrifice their health in order to make their work. So that night I went back to my room and started looking for resources. I couldn’t find a central resource for artists about these topics, so I decided to create one. Wellness for Makers is constantly evolving and I love the process of finding new ways to serve the community.
The feedback has been great! Most of the artists I talk to have been incredibly responsive to the information. Education about the body is empowering, especially when the techniques are so accessible. My workshops and events really give people a chance to have fun and connect to what they’re feeling in their bodies. Their excitement and interest validates the need for more of this type of education.
When I decided to create Wellness for Makers, I knew that I would be developing workshops and that I wanted to incorporate my knowledge of massage therapy. So, I started researching different companies that make massage and self-care tools. There are a lot of crappy tools out there, but I wanted to find high quality products. I was really excited when I came across Rist Roller because I wanted to support another woman-owned small business.
Without my hands, I literally would not be able to work. They help me create my art, manage my business, practice yoga, and take care of myself. I know that a lot of other artists also look at their hands as their most important tool. The RistRoller helps to increase blood flow and circulation in the forearms, hands, and wrists. Regular use helps to hydrate connective tissues, alleviate pain, and elongate the muscles in the forearms. So, the Rist Roller is fantastic to have on your workbench or desk. I love how my hands, forearms, and elbows feel after using it. I love that it can also be used on the legs and feet. It’s a feel-good tool that I am proud to carry. Everyone I show the RistRoller to loves it.
I believe that we’re all creative people. Sometimes, if you can’t find the right opportunity for you, you have to go out and create one. It takes believing in yourself, being ready to hustle, having a plan, and allowing it to evolve. Remember, you might have to do more than one thing at a time as you develop strategies that work well for you.
Yes! I am constantly meeting inspiring creatives from all over the country. I love building community and engaging in so many awesome conversations. The excitement and interest of the community motivates me. I continue learning so I can teach the most relevant and up-to-date information about the body. If you’re interested in joining the community and learning more, grab your Free Mini-Guide to Happy Healthy Hands!
]]>I recently had a chance to say hi to Hoang Tran OT/L, CHT of www.handsOTS.com over a Zoom call. Hands on Therapy Services has a strong reputation for taking the time to listen to their clients and to get to know them. Hoang's personality is a big plus too -- I get the sense that she can make something painful kind of fun, offer hope to the hurting, and use her impressive skills to heal others.
For a few years now I have been following @Hands_On_Therapy_Services on Instagram and have been blown away with how they are using RistRoller in their practice. I am grateful that I had a chance to chat with Hoang and hear more about how she uses RistRoller pre- and post op for conditions such as trigger finger. She also uses RistRoller for torn triceps, distal radial fractures, and to prevent scar tissue. She explains that foam rolling helps to lay the fibers down flat after an operation, so this has been great for scar tissue prevention.
Hoang's biggest tip is "Not to suffer too long" before seeking help. Many people wait years to get help, sometimes only because a condition became excruciating. Why do people wait? Maybe they have been disappointed in the past. Perhaps they think they can't be helped. A lot of us are guilty of this -- so don't suffer! Chase wellness down, and find a compatible professional to guide you on your healing journey.
Read more about using RistRoller, as a therapy tool here.
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Want to try this sequence with some RistRollers®? Recommended products:
]]>It's a new year, and as we see messages of "seek to find meaning, not happiness," floating around social media, I know we're all thinking "Ah, yes that makes sense, because if you find meaning, happiness is likely going to come along for the ride." In founding RistRoller with Jade, I was able to connect to purpose more deeply. That tagline "feel awesome, do awesome," is really an extension of my life's purpose: helping others feel awesome so they can do awesome ties into my sense of purpose which is to help others claim wellness. (And no, "Others" is not a reference to LOST, though I suppose it is now, now that I capitalized the O. "Others" is meant to include more than just humans.)
As we see messages of "seek to find meaning, not happiness," floating around the social web, I know we're all thinking "Ah, yes that makes sense, because if you find meaning, fulfillment and happiness are likely going to come along for the ride." And, indeed they do!
In founding RistRoller and Emanant Wellness with my daughter Jade, I was able to connect with purpose more deeply. We believe that when people feel their best, they do their best. Our tagline "feel awesome, do awesome," is really an extension of my life's purpose: helping others feel awesome so they can do awesome (via wellness inspiration, education, and healing products). It's basically an upward spiral of goodness, wellness, and awesomeness for all involved. Understanding my core values and checking back in with them as I "make moves" has been key in developing myself and this business.
I get into a bunch of the science later in this post, but in short, connecting with purpose can have a measurable impact on your life, health (healthier heart, immune system, brain) and lifespan (adds 7 years to your life expectancy).
For those of you who aren't feeling ready to connect with purpose, note that there is absolutely no pressure or torture involved here. I realize that the idea of "purpose" can be daunting, but we're just here, sipping our tea, trying not to spit it out when my hilarious puns come up, and we are reflecting on all the data we already have. That's right: You already have all the data. You have all the clues. You just need to organize them.
As a tech-girl, I like relating this to the idea of Data-Information-Knowledge-Wisdom (DIKW). This is the DIKW Pyramid that I am borrowing from the world of Knowledge Management in the IT arena.
Data refers to the raw data or raw facts, which maybe are not organized at this point. We move up a level to information after we add context (who? what? where? when? how many?) to that data to get meaning and purpose. Knowledge takes all those sources of information, adds experience, insight, and intuition and connects it all together. Data, information, and knowledge are gained by looking backwards. This is what I mean by "you have all the data." There are discrete things you know about yourself. When you put them under the lens and add context, you have information at your disposal. Answering a list of questions will give you information about your personality. Answering another list of questions, will give you information about your core values. More question sets yield information on talents, skills, passions, interests, and inspirations. Connecting all this information gives you knowledge. Your knowledge of purpose lives in the overlapping region between how you are wired and how you are inspired. Whereas data, information, and knowledge are gained by looking backwards, wisdom is all about going forward and "doing the right things."
"Why bother?" you may ask. The science shows that those having a strong sense of purpose:
Connecting with purpose (at any age) can help you live longer, according to research published in Psychological Science, a journal of the Association for Psychological Science.
Those with a low sense of purpose (as measured by psychological surveys) are more likely to have a stroke, heart attack, or coronary artery disease requiring surgery. Randy Cohen, MD’s study on purpose (Psychosomatic Medicine: Journal of Biobehavioral Medicine) showed that for people with a high sense of purpose (as compared with the “low” group) there was a 23 percent reduction in mortality and a 19 percent reduction in cardiovascular events. On a similar note, the Memory and Aging Project found that those with purpose were 44% less likely to have a stroke.
According to four studies conducted as part of the the Memory and Aging Project, subjects who scored higher on the purpose scale were:
(Source: http://www.everydayhealth.com/news/purpose-life-good-your-health/ )
A sense of purpose also strengthens the immune system. High levels of eudaemonic well-being were associated with lessened inflammatory response and increased antibody production.
There is also a ton of science which shows how affirming your values can impact your life profoundly, in many positive ways. One such article is here, but ask Google for more and Google will oblige.
And lastly, I will leave you with a few of my favorite quotes on purpose:
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“Don’t worry about what the world needs. Ask what makes you come alive and do that, because what the world needs is people who have come alive.”― Howard Thurman
“A musician must make music, an artist must paint, a poet must write, if he is to be ultimately at peace with himself. What a man can be, he must be.”― Abraham H. Maslow
"Clarify your purpose. What is the why behind everything you do? When we know this in life or design it is very empowering and the path is clear."
― Jack Canfield
“If you have a strong purpose in life, you don't have to be pushed. Your passion will drive you there.”― Roy T. Bennett
“He who has a why to live for can bear almost any how.”― Friedrich Nietzsche
At Rist Roller, we care about the wellbeing of our family, friends, customers, wholesale agents, loved ones… including you, the reader! We’d like to explore this topic a little more in an attempt to assist our readers with a healthy outlook on work.
Bills need to be paid; that cannot be denied. Banks and electric companies do not accept I Owe You notes – that much we can all agree upon. We can likely all agree that we also need to take time to rest and recuperate.
Mother Jones shares:
“For Americans as a whole, the length of a typical workweek hasn't changed much in years. But for many middle-class workers, job obligations are creeping into free time and family time. For low-income workers, hours have declined due to a shrinking job market, causing underemployment.” (2011)
CS.Stanford.Edu sheds some light on the belief that overwork leads to decreased output. In other words: working for too many hours will do the opposite of what we hope. We will see decreased productivity when we push too hard. Below are two excerpts from an article titled: The Relationship Between Hours Worked and Productivity.
“First, it may be the case that employees simply become much less efficient: due to stress, fatigue, and other factors, their maximum efficiency during any given work day may become substantially less than what it was during normal working hours.”
Secondly…
“In other words, an overworked employee might, after a certain number of hours (or, perhaps, on the last day of the week) be so fatigued that any additional work he or she might try to perform would lead to mistakes and oversights that would take longer to fix than the additional hours worked. This sort of occurrence is clear and has been long-recognized in industrial labor: overworked employees using heavy machinery are much more likely to injure themselves and to damage or otherwise ruin the goods they are working on.”
We have probably all experienced this kind of work load: feeling burdened to complete a project so we push ourselves to finish, even if that means skipping a healthy meal, getting exercise, or sleeping. We trade coffee or energy drinks for water and healthy diet options. In the end we realize that the work we rendered was less proficient, less stellar, or even – at worst – riddled with mistakes. After a good sleep and a good meal we feel refreshed and ready to tackle our tasks with a clear mind and a rested body.
An article at MarketWatch.com (2015) titled “American workers are burned out and overworked” strives to shed some light on the issues of overwork. From ‘too much email’ and ‘inefficient meetings’ to ‘skipping their vacation time’ and ‘loud coworkers’ – this Staples study names several culprits for the great American burnout. They point out, however, that under a poor economy, most of us will push through the stress and overload of work, thankful to have any job at all.
The Huffington Post blog (2016) highlights possible solutions to the dilemma of overwork:
“Experts say the solution to a lot of health issues that afflict adults is simple. Shave off a few hours in the workday, or cut back the workweek by a day, and we could see significant improvements in our physical and mental health. Companies that have adopted an abbreviated workweek say their employees are able to achieve a healthy work-life balance and still produce at a level that is needed for business to thrive.”
Not convinced yet? Do you continue to find yourself pulled toward the status symbol of overwork? Perhaps CNBC can convince you to step back from your position of overwork martyrdom:
“So-called ‘work martyrs’ give hundreds of hours in free labor to their employers every year, encouraged by always-on gadgets, work through nights, weekends, and vacations. Trading sleep or fun for unpaid work is obviously a bad deal for employees, but there's a growing body of evidence that even apparently "free" labor might not be a good deal for employers, either. Research that attempts to quantify the relationship between hours worked and productivity found that employee output falls sharply after a 50-hour work-week, and falls off a cliff after 55 hours—so much so that someone who puts in 70 hours produces nothing more with those extra 15 hours, according to a study published last year by John Pencavel of Stanford University. Longer hours have also been connected to absenteeism and employee turnover. The Centers for Disease Control and Prevention even has an entire website devoted to the effects of long working hours even if workers aren't paid for this extra time. It's not free, Pencavel points out.”
The Boston Globe tells us why Americans are so afraid to let go and take a vacation:
“The number one thing people are worried about is work piling up while they’re away. I think we can all relate to that. The amount of e-mail that accumulates when we’re away can be truly overwhelming,” she said.
What result does this render?
“Fatigue sets in, rigidity applies, and all creativity and innovation are lost — both of which need time away for other activities to increase the probability of new ideas,” said Lotte Bailyn, an MIT researcher and author of the book “Breaking the Mold: Redesigning Work for Productive and Satisfying Lives.” “Unhealthy overwork costs companies money for healthcare and creates stressful and unrewarding lives, both of which detract from the good work they are supposed to be furthering.”
Circadian.com highlights the top 5 negative effects of high overtime levels: increased health problems, increased safety risk, decreased productivity, increased absenteeism, and increased turnover rates.
In conclusion, we might say: All work and no play makes Jack – or Jill – an unhappy and unhealthy human being. In addition, the value of work decreases and productivity rates slide down. We encourage our readers to take time off, as needed, and to enjoy life! Head to the beach – or go fishing – read a good book – or meet a friend for lunch. Go on vacation with your family and laugh until it hurts (don’t forget to pack your Rist Roller!). If we cannot persuade you…let Hallmark do it. Kick back at the end of your work day and watch Chesapeake Shores: this family drama centers around a story of overwork and the benefits of slowing down (we were not paid to say this).
We all need a little rest and relaxation now and again. Don’t be afraid to take it.
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When you are texting for an extended period of time, the downward slant of your head atop your spine creates strain. Your head weighs about 12 pounds. The greater the degree you tip it forward to text or work on any mobile device, the more weight it puts on your spine. For example, if you bend your head at a 30-degree angle, that 12 pounds puts 40 pounds of pressure on your neck and spine. If you incline your head 45 degrees, you are putting 49 pounds of strain on your cervical spine. When you stay in this position over time, you experience pain. The strain could eventually cause deterioration in your spinal column.
According to Kenneth Hansraj, the chief of spine surgery at New York Spine Surgery + Rehabilitation Medicine, this modern day malady is reaching epidemic proportions. The Washington Post reports that smartphone users spend, on average, two to four hours hunched in a texting position each day. This amounts to well over 1,000 hours per person annually. The problems this causes are not limited to text neck, either. A sustained, bent-head posture can lessen your lung capacity, cause headaches, heart disease, and even depression.
Texting thumb, which is also called Gamer’s Thumb, results from overuse to the point of fatigue. As you work your thumb over a miniature keyboard or a game console, you are giving it considerably more of a workout than it would normally get. Friction and fatigue causes inflammation, which results in pain. If left untreated, texting thumb can significantly limit those everyday tasks, such as tying your shoes, that you once took for granted.
Texting-related injuries are preventable. Although it takes a conscious effort to change the habit of looking down while texting, you can do it. Spine and posture experts suggest the following strategies:
TIP 1: Try looking downward with your eyes rather than your head. Be sure to wear a white shirt and overdramatize your facial expressions. (Okay, so that last part is not not necessary, in fact, it is not advisable at all. Not even a little bit.)
TIP 2: Hold your phone up in front of your face while texting.
TIP 3: Keep changing your head position often — every few minutes — so that one area of the neck does not get all the strain.
TIP 4: Take a break, and make it count. Breaks, especially stretch breaks are your best friend. Texting thumb prevention is mainly a matter of pacing yourself and taking frequent breaks from texting. You can also do light thumb exercises that keep the tendons supple. To help avoid text neck, take a stretch break, being sure to rotate your head both clockwise and counterclockwise to loosen the neck muscles.
Also try doing exercises at your desk such as these 6 Stretches for People Who Sit at Desks (article), or thumb exercises like these (video). On your bathroom break, you might also want to try these carpal tunnel exercises in front of a mirror. And at home or in your wellness center, you can try this floor sequence for shoulders, neck, fingers, and the carpal tunnel.
TIP 5: Try self-massage and warm water soaks. Use a foam roller along the base of the neck and skull to ease sore muscles. You can also use a golf ball! Rolling your thumb periodically with a foam roller can help, as this is a simple way to massage those small muscles and improve blood flow. You can use a small foam roller on your thumbs (top and bottom), as well as on your palms. Soaking your thumbs in warm water can also help to prevent inflammation.
TIP 6: Focus on spine health every day — Stretch the neck, lower back, hamstrings and quadriceps a minimum of 15 minutes each day to maintain a limber spine.
Take yoga classes and/or practice at home regularly. This will help you keep your spine and your whole body healthy.
TIP 7: Wear a posture alert sensor that reminds you not to put strain on your neck.
Help is available for spinal and neck injury and pain. A chiropractor might be your first resource when you experience text neck. Physical therapy may help, and in extreme cases, surgery. For texting thumb, your doctor may recommend you stop texting until the pain is gone. Physical therapy or anti-inflammatory treatment might also provide relief. A combination of stretching, foam rolling, exercising, and common sense can help you avoid text-related injuries. Simply being aware of the risks is the first step to beating the odds.
3. http://www.nbcnews.com/news/nbcblk/essay-could-text-neck-be-new-arthritis-n494856
5. http://www.huffingtonpost.com/2015/06/18/texting-and-health-effect-on-your-body_n_7616022.html
]]>A decade ago, a Men’s Health article caught the eyes of retired federal agent Mario Dispenza, who was, at the time, looking for something new in training. Having been active with cardio and weights all his life, he was drawn to the claim “the greatest workout known to man,” so he picked up their piece about Olympic Weightlifting. Mario found the sport to be quite captivating, and the article spurred him to find a local USAW coach. Soon he was hooked.
Olympic Weightlifting is about sport: the bar is lifted overhead in a fast, explosive movement. Body mechanics are key. Olympic Weightlifters train to become more efficient with the bar, to better harness their strength and grow their personal records (PR’s). In the sport of Olympic weightlifting, there are two lifts: the snatch and the clean and jerk. The snatch is performed with a wide grip. The bar is lifted overhead in one single motion.
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A decade ago, a Men’s Health article caught the eyes of retired federal agent Mario Dispenza, who was, at the time, looking for something new in training. Having been active with cardio and weights all his life, he was drawn to the claim “the greatest workout known to man,” so he picked up their piece about Olympic Weightlifting. Mario found the sport to be quite captivating, and the article spurred him to find a local USAW coach. Soon he was hooked.
Olympic Weightlifting is about sport: the bar is lifted overhead in a fast, explosive movement. Body mechanics are key. Olympic Weightlifters train to become more efficient with the bar, to better harness their strength and grow their personal records (PR’s). In the sport of Olympic weightlifting, there are two lifts: the snatch and the clean and jerk. The snatch is performed with a wide grip. The bar is lifted overhead in one single motion.
The clean and jerk is performed with a narrower grip by first lifting the bar from the ground and catching it on the shoulders. From the shoulders, the bar is then driven forcefully into an overhead position.
At a time when Olympic Weightlifting was a subculture with fewer than 3,000 members, Mario enjoyed competing in the master class category. “That’s a polite way of saying old,” Mario laughs. His long-term retirement vision was coming to fruition. The plan was to practice tax law after leaving the feds. But he couldn’t help sharing Olympic Weightlifting with the people in his practice. The women were especially interested in learning.
“I find women bring the attitude of ‘I’m willing to learn. I’m a blank slate’” he said as he explained why to this day his club is 85% women, and went on to say he tends to see women being more open to taking advice than men. I believe his exact words were: “As men, we’re stupid and we know everything.” Nevertheless, the rise of Crossfit has brought awareness to Olympic Weightlifting, as Crossfitters were seeking to improve their technique in the snatch and clean and jerk.
Mario began training people for free in his garage. This grew to the point where the neighbors complained, so Mario found commercial space where his group continued to grow and grow. People started forcing him to take money. And Kelly Dorsey Law took note of Mario’s newfound passion. They supported him in decreasing his workload as he grew his business, willing to transition him out when he was ready.
The OSS Weightlifting Club formed by the end of 2014 and later became a USAW sanctioned club. In his past roles at the ATF and special council’s, there was always a component of mentorship and teaching involved. Mario had always found it very uplifting to mentor and bring in people, training them with his positive attitude and helping them achieve. And as a lawyer and CPA, he gained experience and expertise in running a business and creating legal documents of all forms, including documentation for nonprofits. This boded well for the OSS Weightlifting Club (now a 501c3) and My Olympic Fit (Mario’s LLC), as well as for local USAW clubs that need some legal help. Mario’s happy to help draw up bylaws and other documents for local weightlifting clubs that are starting up.
The OSS Weightlifting Club’s sole purpose is to help athletes. They get a mix of clients - walk-ins, people with no interest whatsoever in completing, older people who wish to compete, and talented young athletes like Candace Brown.
In college, Candace was a dual sport competitor, shining in both competitive cheerleading and track. Weight Training was part of the regimen for both. She always enjoyed competing and performing in sports events. When she graduated in 2015 she fell out of eligibility for competing in the college sports that she loved.
At her gym, her trainer introduced her to Olympic Weightlifting and Candace took to it. She liked learning to lift and wanted to try competing. It’s worth it to note that Olympic Weightlifting is not something that should be learned over the internet. It is too easy to misinterpret what someone is doing. You need to seek out an experienced Olympic Weightlifting and USAW certified coach. The best place to look is the official Olympic Weightlifting site, usaweightlifting.org.
In seeking a more experienced coach, Candace found Mario’s site. Three sessions into her five session training package with Mario she knew “This is the place I need to be. I love it here. It’s like a second family.”
Recently, at a local meet hosted by OSS, Candace set a new PR of 65 kilos (that’s 143 pounds) for the snatch and 80 kilos (176 pounds) for the clean and jerk, which is up 10 kilos (22 pounds) from when she started training with Mario back in May.
These days USAW has about 20,000 members. USAW events have been raising the qualify totals because more and more athletes are competing. “The American Open in 2015 was the largest weightlifting event anywhere, ever,” Mario comments. “We get more and more talent into the sport, the more people know about it. We took the bronze in the Olympics for the first time in 16 years. We need to get kids involved -- we want them to enjoy the sport, enjoy the activity, and if they fall in love, great.” Mario clarified that they follow the American Development Model, so as young as 6-8, kids can be taught general form with a broomstick or PVC.
Candace and Mario shared their thoughts regarding the future of Olympic Weightlifting. “I think we will see more women being involved. We are seeing people like American Mattie Rogers who is the top 69 kg women’s weight lifter in the country. Then there’s Jenny Author and Morgan King who competed in the Rio Olympics. My track girls didn’t even know I lifted. ‘You’re not huge Coach Brown,” they said. Then they said they would want to try and lift too. They like the idea of looking fit, not brolic, and I think that is a common appeal to the sport. Crossfit helped with this too. Women are pretty and fit -- not huge and brolic.”
Speaking of Crossfit, the trend that Mario sees is that there will be a separation of Crossfit and weightlifting. “But in a good way,” he explains. “There is somewhat of a rivalry between the two, and I see that stopping… and acknowledgement that these are two different things altogether, like baseball and football. So, I see a separation happening, while both continue to grow in a healthy way.”
For further information, below are important links and upcoming events:
]]>What is Plantar Fasciitis?
Plantar fasciitis occurs in in the heel and sole of the feet. When you first get up after a night’s sleep or a daytime rest, you experience sharp pain when putting weight on these areas. Flexing your foot may also trigger pain from plantar fasciitis. About one-third of those with the condition are affected in both feet but most have it in only one. Plantar fasciitis develops slowly over time, usually originating in the heel and moving forward toward the toes. You can often alleviate your symptoms without extreme measures like surgery. The name of the malady comes from the plantar area, or sole, of your foot and the connecting tissue, or fascia, that extends from your heel to your toes. The tissue sustains minute tears that become inflamed, thus causing pain along the length of your foot.
What Are the Symptoms?
Pain in the heel and sole of your foot when you walk is the primary symptom of plantar fasciitis. People typically do not run a fever or have other noticeable symptoms. The most severe pain occurs when you first get up, and it tends to lessen as the fascia and muscles warm up. However, if you remain on your feet for most of the day, the pain will worsen as the day goes on. Climbing stairs may cause a flare-up. Getting off your feet will ease the discomfort. If the pain continues during the night when you are in bed, you may not have plantar fasciitis. Instead, you may have arthritis, a pinched nerve, tarsal tunnel syndrome or a foot injury.
]]>Plantar fasciitis occurs in in the heel and sole of the feet. When you first get up after a night’s sleep or a daytime rest, you experience sharp pain when putting weight on these areas. Flexing your foot may also trigger pain from plantar fasciitis. About one-third of those with the condition are affected in both feet but most have it in only one. Plantar fasciitis develops slowly over time, usually originating in the heel and moving forward toward the toes. You can often alleviate your symptoms without extreme measures like surgery. The name of the malady comes from the plantar area, or sole, of your foot and the connecting tissue, or fascia, that extends from your heel to your toes. The tissue sustains minute tears that become inflamed, thus causing pain along the length of your foot.
What Are the Symptoms?
Pain in the heel and sole of your foot when you walk is the primary symptom of plantar fasciitis. People typically do not run a fever or have other noticeable symptoms. The most severe pain occurs when you first get up, and it tends to lessen as the fascia and muscles warm up. However, if you remain on your feet for most of the day, the pain will worsen as the day goes on. Climbing stairs may cause a flare-up. Getting off your feet will ease the discomfort. If the pain continues during the night when you are in bed, you may not have plantar fasciitis. Instead, you may have arthritis, a pinched nerve, tarsal tunnel syndrome or a foot injury.
What Causes Plantar Fasciitis?
Although the medical community has yet to pinpoint a single cause for plantar fasciitis, strain on your foot is most often at fault. Strain can result from rolling your feet inward or outward when you walk. Standing on a hard surface for prolonged periods may also cause strain. Additional risk factors for plantar fasciitis include:
Who Gets It?
People who are on their feet often are most likely to get plantar fasciitis. For example, if you are a teacher, a nurse, a factory worker, a patrol officer, a foot soldier or a physician, you are at greater risk for this painful condition.
How Can You Cure It?
According to the Mayo Clinic, most of those with plantar fasciitis can overcome it within a few months with relatively conservative treatment. You can take over-the-counter pain relievers containing ibuprofen or naproxen will address your pain and inflammation in the short-term (check with your doctor, of course). More importantly, for longer-lasting relief, give your feet a break and practice some gentle stretching of the affected area and light physical therapy. Massage along the sole from heel to toe to relieve pain and gently soothe the inflammation. Use a small foam roller to deliver a smooth, non-invasive massage along the bottom of your foot that will aid in your daily stretching and therapeutic routine. You should also work to strengthen nearby muscles that can help absorb some of the pressure that walking, running and standing exerts on your feet. Runners have found that even using RistRoller® (mini foam roller) for a few minutes every few days did "amazing things." Read more about RistRolling for runners here.
From simple foot flexes to ankle and calf strengthening exercises, incorporating therapy into your regular fitness regimen will help. Your physician may recommend orthotic shoes to resolve habitual inward or outward rolling of the feet if that is causing your pain. If you do not need orthotics, you can be kind to your feet by wearing shoes that fit well and are comfortable. If your condition does not respond to the above measures, your doctor may prescribe steroid injections into the painful parts of your foot. Another option is shock wave therapy, which relies on sound waves that stimulate your plantar area and encourage healing. In extreme cases, you may need surgery to separate your plantar ligament from your heel bone.
Conclusion
Plantar fasciitis is not a condition you can ignore because it will only worsen. The best approach to healing is gentle and non-invasive. Slow stretching of the fascia and light daily massage are likely to help the healing process and eliminate the pain.
Resources for further reading:
1. http://www.aofas.org/footcaremd/conditions/ailments-of-the-heel/pages/plantar-fasciitis.aspx
2. http://www.webmd.com/a-to-z-guides/plantar-fasciitis-topic-overview
3. https://en.wikipedia.org/wiki/Plantar_fasciitis
4. http://www.mayoclinic.org/diseases-conditions/plantar-fasciitis/basics/causes/con-20025664
]]>People with desk jobs are tired of sitting all day. So much so, in fact, that many are bringing their gym equipment to work with them in the effort to combine the daily grind with fitness. In a surprising leap of innovation, people from executives to administrative assistants are swapping out their office chairs for fitness balls in the effort to tone their glutes and quads while alleviating the aches and pains that sedentary work can cause, says Prevention magazine.
One reason office chairs seem so uncomfortable is the result of poor posture. When you sit down to work each day, your body settles in, your abdominal muscles relax and your core muscles take a break. The seat of the chair, no matter how ergonomically designed, bears the brunt of your body weight. Poor posture means your body is not naturally aligned, and when you sit for extended periods in misalignment, your muscular and skeletal structures suffer, according to Prevention.
People with desk jobs are tired of sitting all day. So much so, in fact, that many are bringing their gym equipment to work with them in the effort to combine the daily grind with fitness. In a surprising leap of innovation, people from executives to administrative assistants are swapping out their office chairs for fitness balls in the effort to tone their glutes and quads while alleviating the aches and pains that sedentary work can cause, says Prevention magazine.
One reason office chairs seem so uncomfortable is the result of poor posture. When you sit down to work each day, your body settles in, your abdominal muscles relax and your core muscles take a break. The seat of the chair, no matter how ergonomically designed, bears the brunt of your body weight. Poor posture means your body is not naturally aligned, and when you sit for extended periods in misalignment, your muscular and skeletal structures suffer, according to Prevention.
A fitness ball is also called a Swiss ball, yoga ball, pilates ball, or stability ball. It comes in various sizes and is typically made of soft vinyl or plastic material. It is inflatable, which means you can adjust its firmness according to your needs. When choosing a ball to use as a chair, you should consider both the appropriate ball for your height and for the height of the desk. If you sit too high on the ball, you could experience neck strain from hunkering over your work. If the ball is too low, you could strain your neck from craning it to see your workspace. Similarly, a ball sized too small for your height and leg length may bring on cramping in your quads from bending your legs uncomfortably for a prolonged time period. With your feet flat on the floor, your legs should be bent at a 90-degree angle, or slightly less, according to spine-health.com. Be sure to inflate the ball according to the manufacturer’s directions to get the most benefit from it. If it is overinflated, you may find it to be just as uncomfortable as an under-padded desk chair. If underinflated, you may not be getting the most fitness benefit for your buck, says spine-health. Finally, investing in a higher quality fitness ball designed for rugged gym use can help you avoid the discomfort and embarrassment of a blowout. High-end stability balls tend to have thicker skins that are more resistant to damage than cheaper equipment.
The National Institutes for Health reports several studies on the effects of switching from a traditional chair to a stability ball. In one session, test subjects sat for one hour on a ball while working at their computers. Among the benefits they reported are:
All the feedback is not positive, however, when it comes to using a fitness ball in lieu of an office chair, according to the U.S. Army Public Health Command. Some of the negative affects you may experience include: • Lower back strain due to an increase in load on the lumbar area • Discomfort caused by the backless, armless seating • An increase in fatigue due to active sitting
The research suggests that you can enjoy the benefits of active sitting as well as the support your body needs by switching back and forth during the day between your ergonomically designed desk chair and an appropriately sized fitness ball. Better yet, mix in some standing time at your desk as well. Try to mix things up before you feel any strains (especially when starting out), and if you do start to feel a slight strain when using the ball, trade it for your chair for a bit, or try standing. By adopting active sitting and standing slowly, you can add fitness to your work routine painlessly while gleaning the benefits of a better-toned body while avoiding the cons of sitting in a chair all day.
]]>To compare sitting to smoking may seem like a harsh comparison because 480,000 people a year die from smoking, and you might be thinking “Are 480,000 people really dying a year or will be dying per year from sitting?”
Well… No. Not exactly, but perhaps we should all start reflecting on how many sedentary hours in our lives we can begin to modify.
For a brief time in my life I had a personal trainer who always steered me in the right direction. One day he asked me who had a better metabolism: middle school teachers or individuals who spent two hours at the gym every night? Anticipating the plot twist, I firmly stated “teachers” with as much false confidence one could have with fingers spread in high plank and watching beads of her own sweat fall to the mat 90 seconds in.
“Right, but do you know why?” He asked, and of course, I didn’t.
]]>To compare sitting to smoking may seem like a harsh comparison because 480,000 people a year die from smoking, and you might be thinking “Are 480,000 people really dying a year or will be dying per year from sitting?”
Well… No. Not exactly, but perhaps we should all start reflecting on how many sedentary hours in our lives we can begin to modify.
For a brief time in my life I had a personal trainer who always steered me in the right direction. One day he asked me who had a better metabolism: middle school teachers or individuals who spent two hours at the gym every night? Anticipating the plot twist, I firmly stated “teachers” with as much false confidence one could have with fingers spread in high plank and watching beads of her own sweat fall to the mat 90 seconds in.
“Right, but do you know why?” He asked, and of course, I didn’t. Collapsing onto my belly he instructed me to roll over on my back and then began talking about my spine. I grew up in dance classes so I naturally pull my shoulders up and back and down but then we proceeded to talk about how this was not a luxury available to most people: the average person knows nothing about spine and the dangers of not knowing how important posture is.
In the minutes that followed, he challenged me to think of a middle school teacher I really liked and then it hit me that this was a woman with eyes on her all day long, always up in front of the whiteboard tying together concepts for us and constantly buzzing around the classroom to answer questions. It then hit me that by having an audience, teachers are automatically put in a position where it would be in their best interest to stand erect and hold good posture and that the importance of image is working to their benefit in a hidden fashion.
Another added bonus of teaching as a profession is that by constantly bouncing around and staying on their feet for the whole day, teachers are building their metabolism and most likely saving their spines too.
That conversation took place six years ago and although I can’t recall the exact study that detailed this the sentiment stuck: even if I didn’t want to become a teacher, I would want to build my life around a career I could do standing.
If the argument from common sense isn’t compelling enough consider this excerpt from a recent piece from James A. Levine on mayoclinic.org:
“Research has linked sitting for long periods of time with a number of health concerns, including obesity and metabolic syndrome — a cluster of conditions that includes increased blood pressure, high blood sugar, excess body fat around the waist and abnormal cholesterol levels. Too much sitting also seems to increase the risk of death from cardiovascular disease and cancer.
One study compared adults who spent less than two hours a day in front of the TV or other screen-based entertainment with those who logged more than four hours a day of recreational screen time. Those with greater screen time had:
- A nearly 50 percent increased risk of death from any cause
- About a 125 percent increased risk of events associated with cardiovascular disease, such as chest pain (angina) or heart attack.”
Part of the answer may involve a standing desk. In addition to helping avoid lower back issues, last month the Chicago Tribune reported on a study that showed that standing desks improve productivity.
If standing is not an option for you at this time, consider ergonomic alternatives to traditional office chairs, and see what could work for you. Get creative and try to find a way to reduce your sitting time by at least 71 minutes, and you will reap the potential health benefits.
"71 minutes, why that's a very precise number," you say. "Where did you come up with that?" you ask. Glad you asked! Our buds at the International Journal of Epidemiology released the results of a new study showing a reduction of 0.61 percentage points in body fat percentage for those who (you guessed it) reduced daily office sitting by at least 71 minutes.
We'd love to hear you ideas on how you swapped sitting time for standing and "moving around" time, and what employee wellness ideas you like too!
]]>Onsite Fitness Facilities and Offsite Antics
An onsite fitness facility doesn't have to look like a hotel gym. Maybe it looks like a pull up bar over a doorway... or a room full of balls. Sure I meant giant yoga balls when I wrote that, but not why not go all out with a Chuck E. Cheese style ball pit?
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Onsite Fitness Facilities and Offsite Antics
An onsite fitness facility doesn't have to look like a hotel gym. Maybe it looks like a pull up bar over a doorway... or a room full of balls. Sure I meant giant yoga balls when I wrote that, but not why not go all out with a Chuck E. Cheese style ball pit?
There may be an "exhibit" near you (The Beach DC is shown above), and that would totally be worth a field trip. Or just get outside and be young -- invade a playground or two -- it's free!
If you feel like spending money, then rent some bubble soccer equipment and go to town (well, a field actually... go to a field).
Lunch and Learns and Other Surprise Visitors
You can host lunch and learns and have experts come in to talk about sleep, nutrition, foam rolling, posture, eye strain, and other tips to promote wellness in the office and at home.
Other visitors may be carrying massage chairs for, YES, you guessed it, surprise massages. Sigh, I've have heard that one before, you say, but trust me: Massages never. Get. Old!
For new ideas, try to combine art, play, and socialization in novel ways.
How about having your team get together to decorate mason jars and then create their own juice drink with fresh berries and fruits? (You can try our favorite spicy grapefruit and ginger concoction and let us know what you think.)
Revisit Office Ergonomics
In addition to standard ergonomic keyboards, supportive chairs, monitor platforms, and so forth, consider getting some stand up desks, or better yet, the treadmill desk.
That's an expensive idea, says you. True. But you know what is not very expensive? Why, it's our product, the perfect little "massage-to-go" called RistRoller®.
Coincidentally, it's time for a commercial break:
My home workspace currently involves an annoying keyboard (this came with my iMac in 2010 and I have successfully avoided the need for it until now), lots of microbead action ("pillows" that line the edges of my keyboard and mouse), RistRollers® (of course), hydration (truth be told, I "outsourced" the design on my mason jar), a DESK DOG (so important, and I am fortunate to be able to have one at my "real" office too), and a yoga ball (trying out that active sitting this Employee Wellbeing Month). Also, off to the side I have a book (this one says "Killing It" on the cover, for inspiration), where I keep all the addresses of people we send samples to. Yep! My goal is to be as analog as possible!
Play and De-stress
When I was getting my bachelors degree, I worked at the on-campus preschool. Every morning I would welcome in the kids, one by one, and take them to their little seats at their little desks. In front of them was always a perfect little blob of play dough on a little plate. I would say "Hi Brittany, let me take your coat. Here is your play dough." Can there be a better way to start a day at your desk? No, there can not.
Why not surprise your office with play dough. At their desks. In perfect blobs. On their plates?
I have 100% trust in your Pinteresting ability to track down a recipe to make this stuff on the cheap. Or if your that big spender type, then maybe buy everyone some Sånd Play Sand from Brookstone. (But please, can you distribute it in blobs on little plates? I don't mean to be needy, but that's just the way it's done!)
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Beneath your skin, each muscle, blood vessel, nerve and organ are connected with a translucent wrap of fascia, a dense web of organic threads that covers and penetrates each component, much like the membrane of an orange. The fascia is designed to help you move smoothly without friction.
“Myo” refers to muscles. When you feel muscle irritation, it could be due to fascial restrictions, which cause areas of tightness and irritation. Myofascial restrictions can create tensile pressure up to 2,000 pounds per square inch, causing pain and immobility.
]]>Beneath your skin, each muscle, blood vessel, nerve and organ are connected with a translucent wrap of fascia, a dense web of organic threads that covers and penetrates each component, much like the membrane of an orange. The fascia is designed to help you move smoothly without friction.
“Myo” refers to muscles. When you feel muscle irritation, it could be due to fascial restrictions, which cause areas of tightness and irritation. Myofascial restrictions can create tensile pressure up to 2,000 pounds per square inch, causing pain and immobility.
Often, diagnostic tools like CAT scans, x-rays and myelograms cannot detect these fascial restrictions, and your doctor may not be able to pinpoint the cause of your pain. Nevertheless, it is real and you can take steps to relieve it.
The most common causes of myofascial restriction are trauma, inflammation, and scarring from surgery. A blow, muscle strain, a torn tendon or a twisted joint can also cause myofascial restriction. Injuries sustained from a fall may also be at fault.
According to the National Association of Myofascial Trigger Point Therapists, some the other causes for myofascial restriction and pain include:
If advised by your healthcare professional, you can practice self-myofascial release (SMR) with good results. Foam rolling, when done correctly, not only eases hot spots, but also provides therapeutic benefits to your other tissues. For scientific studies that show the effectiveness of foam rolling, click here.
When you foam roll with appropriate pressure, you compress the muscle and epithelial tissues, which release fluids like a sponge. When you remove this pressure, the tissues rebound, taking up the fluids to complete a healthful flushing action.
With SMR, the manual pressure and stretching helps free up myofascial constrictions – meaning the restricted areas get loosened up – and this indirectly reduces pain. Massage with rollers or balls also stimulates sensation in tissues that you may not usually "hear" from – sometimes called areas of sensori-motor amnesia. Many professionals consider rolling these areas to be an important part of a stimulating massage.
You can tell that your SMR technique is effective if you feel a mild burning in the areas you are working on. As long as the sensations you awaken remain on the tolerable end of the pain spectrum, your rolling massage remains therapeutic, but experts like Tom Myers of Anatomy Trains caution against rolling past the point of pain.
“Rolling can certainly be ‘sensationful.’ This is a negative if it is so painful it causes muscle contraction and cellular retraction, so I am not a fan of painful rolling. I prefer my clients stay in the pleasurable realm.”
Be sure to listen to the directions that your healthcare professional provides, as this will be based on your situation. The amount of pain felt also relates to the density of your foam roller.
For more information, check out this article on studies involving foam rollers.
Getting into other healthy habits will increase the benefits of SMR. Eat a balanced diet, and get the rest your body needs. The healthier you are, the better you will respond to therapy. Many people foam roll prior to every workout to maintain freedom of movement and prevent muscle pain.
1. http://www.performbetter.com/webapp/wcs/stores/servlet/PBOnePieceView?storeId=10151&catalogId=10751&pagename=91
2. http://www.mayoclinic.org/diseases-conditions/back-pain/expert-answers/myofascial-release/faq-20058136
3. http://www.artofmanliness.com/2013/06/13/trigger-point-release/
4. http://www.sport-fitness-advisor.com/self-myofascial-release.html
5. https://www.myofascialrelease.com/about/definition.aspx
6. https://www.anatomytrains.com/about-us/history/
7. http://www.myofascialtherapy.org/myofascial-therapy/index.html
Tendinitis is inflammation or irritation of a tendon - any one of the thick fibrous cords that attaches muscle to bone. The condition causes pain and tenderness just outside a joint. While tendinitis can occur in any of your body's tendons, it's most common around your shoulders, elbows, wrists, knees and heels. (Tendinitis, MayoClinic.org)
Tendonitis is common among tennis players, golfers, pitchers, swimmers, jumpers, and guitarists. Symptoms may include a dull ache, tenderness, or mild swelling. This is generally caused by repetitive use of the shoulders, elbows, wrists, knees, or heels. Most cases can be resolved through natural methods such as rest and stretching. If the pain insists for days, you will want to speak with your doctor or care practitioner.
In order to treat guitar tendonitis naturally, your medical professional may recommend simple stretches, like the ones demonstrated in the video below:
Additionally, a RistRoller® product can often be used to alleviate tendonitis pain (be sure to run this idea by your healthcare professional first!).
We recently published an article titled How to Foam Roll to Prevent Tennis Elbow. These same foam rolling techniques can be implemented in order to prevent guitar tennis elbow. Click over to view the article along with numerous illustrations and suggestions.
We are receiving positive feedback from guitarists who have used RistRoller products to treat guitar tendonitis, or simple to prevent it:
There are numerous online talks related to tendinitis and guitar wrist pain. Through a quick online search you will find additional resources and personal stories related to guitar wrist pain. Scan those stories and share your own.
If we can assist you in any way, or answer questions related to Rist Roller® products, please do not hesitate to contact us. Free shipping on retail orders to US destinations.
]]>While physicians have identified risk factors for Dupuytren’s, they have not pinpointed the cause of this debilitating condition. Many believe genetics plays a major role. Various treatments are available to ease the condition. In the most severe cases, surgery may be the only option.
This condition often takes years to develop. One of the first signs of Dupuytren’s is a thickening of palm tissue. In time, you may notice puckering or dimples in the thickened tissue. Small knots of eventually form beneath the skin of your palm. These lumps are not especially painful, but they may hurt when pressed. The lumps slowly grow into cords that extend along the palm of your hand and up into the fingers. The ring and pinky fingers are the most often affected. You may lose your grip strength and have trouble holding onto objects.
People with Dupuytren’s contracture may share a number of similar habits and traits:
Research also confirms that men are more susceptible to the condition than women and that they are more prone to develop severe finger contractures.
Photo Credit: Frank C. Müller
Doctors often use the tabletop test to help in diagnosing the condition. When you rest your hand facedown on the table, it should lie flat. If there is a space between the table and your palm at least the diameter of a writing pen, your doctor would likely suspect Dupuytren's.
Non-invasive treatment can be effective, especially in the earlier stages of Dupuytren’s contracture. These therapies include:
According to the National Institutes for Health, regular cross-frictional therapy, such as massage, and light finger stretching are effective in increasing the range of motion in the affected fingers.This study also noted reduction in the visibility of palmar adhesions.
If you learn the correct techniques from your healthcare practitioner, you can regularly massage your hands and do stretching exercises by yourself. A RistRoller® is designed for just this type of use. It is a miniature, affordable version of the foam rollers that physical therapists use to ease sore muscles, massage painful hotspots, and increase circulation.
If you are interested in foam rolling for Dupuytren's Contracture, be sure to ask your healthcare professional how to go about it. Some standard massage therapies involve massaging around the cord, effectively increasing blood flow to the cord and relieving muscle tension, without causing agitation. Other massage therapists actually massage the nodule itself (as was done in the cross-frictional therapy study), as well as all surrounding areas. Be sure to also discuss what density is right for you: soft or firm.
Shown: Foam rolling palms (self-massage)
Photo credit: Dr. Rubina Tahir
A RistRoller® is easy to handle, even if you have contracture in both hands. You can lay the roller on a flat surface and move your palm over it, or you can roll it between both palms.
Pharmaceutical therapy for Dupuytren’s contracture consists mainly of collagenase clostridium histolyticum injections into the cords of the palm.
Radiation therapy works to slow the growth rate of constricting tissue.
Surgical treatments vary from relatively simple outpatient procedures to more invasive inpatient operations. A needle fasciotomy requires only a local anesthetic. The physician inserts a needle through the skin and breaks up the corded tissue, freeing up the constriction so that you gain a wider range of movement in the affected hand. An open fasciotomy is more effective and long lasting in treating severe contracture. It is also an outpatient procedure using local anesthetic. However, the surgeon makes an incision in the palm, opening up the skin to more effectively break up the thickened tissue. A fasciectomy requires general anesthetic. The surgeon cuts and removes the constricting tissue from your palm. This is the most invasive but the most permanent treatment for Dupuytren’s contracture.
Different therapies are likely to be effective in different stages of Dupuytren’s contracture. Massage and stretching are non-invasive techniques that may help throughout all the stages because they provide relief without causing harm. Rist Rollers® help you effectively massage small areas like the palms of your hands, whether they are affected by Dupuytren’s or simply stiff and sore. Ask your healthcare professional about massaging with Rist Roller®.
Gamer's Thumb involves the inflammation of the fluid-filled sheath or tunnel (called the synovium) that surrounds the two tendons that control movement of the thumb. You may hear it referred to as flexor tenosynovitis, stenosing tenosynovitis, de Quervain's tenosynovitis (dih-kwer-VAINS ten-oh-sine-oh-VIE-tis), or de Quervain syndrome.
Two common stenosing tenosyonvitis diagnoses are:
Two common stenosing tenosyonvitis diagnoses are:
Locking, clicking, and pain is felt in on the front of the thumb ("fingerprint" down to palm) and / or on the back of the thumb (fingernail down to wrist).
de Quervain's tenosynovitis is associated with a number of activities, such as:
Demo of the RistRoller®
(Demo video has no audio, so please hum the Tetris theme while you watch.)
Exercises to Prevent Gamers Thumb
In addition to "rolling out" your thumb, hand and wrist, for the purpose of taking a relaxing mini-massage break, watch below! Dr. Levi Harrison shows how to do some Double Gamer Thumb Prevention Exercises, like bringing your thumb up and down (make you thumb touch your palm and then open back up), making fists, rotating your thumb "around the world," and more. Watch all of these exercises in the video below:
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*It's a real word, and it means "beyond perfect." My vocab coach, Val Kilmer taught it to me. (Okay, fine, he said it in Kiss Kiss Bang Bang and it became one of my favorite words ever.)
We like to use about 8 big hunks of grated ginger. Our shaker holds about 18.5 ounces. Please keep in mind, that neither measuring perfection nor pluperfection is the goal here. You really can't go wrong. And if you manage to go wrong, we need to hear about it.
I am pretty sure you've got this step sans further coaching.
Go nuts. You'll thank me later.
For fun, class, and extra yum, coat the rim of your glass with Tajin.
Pour your pluperfection into your classy Tajin-rimmed glass and enjoy. Note: our shaker has a filter at top so the hunks of ginger won't pour out... so that's kind of cool. Plot twist: you can add some extra cayenne at this point. But if you get some on your hand like I did in the pic below, don't rub your eyes.
]]>What is tennis elbow? OrthoInfo describes the condition in the following way:
"Tennis elbow, or lateral epicondylitis, is a painful condition of the elbow caused by overuse. Not surprisingly, playing tennis or other racquet sports can cause this condition. However, several other sports and activities can also put you at risk."
The five recommended foam rolling exercises include wrist extensors, wrist flexors, pronators, supinators, and palms.
]]>"Tennis elbow, or lateral epicondylitis, is a painful condition of the elbow caused by overuse. Not surprisingly, playing tennis or other racquet sports can cause this condition. However, several other sports and activities can also put you at risk."
When the tendons become inflamed from over-use, tennis elbow may result. The pain will be located on the outside of the elbow, as shown in the simplified diagram directly below. (Fear not! We'll hone in on the real-deal anatomical diagrams in a little bit!)
Various treatment options are available and can include: rest, physical therapy, anti-inflammatory medications, steroid injections, wearing a brace, shock wave therapy, and if needed, surgery. The cause of the pain might also be related to the equipment you are using, and by modifying your equipment, the pain will subside.
Here at Rist Roller® we would like to encourage you to try a physical therapy approach to treatment, before taking more extreme measures. Our products are being used by physical therapists and their patients, with positive results. You can perform self massage for tennis elbow.
Stack.com recently shared an article by Dr. Rubina Tahir called “Prevent Common Tennis Injuries with 5 Foam-Rolling Exercises," which featured our soft foam rollers.
Shown: Foam rolling palms (selfmassage) to prevent tennis elbow
Photo credit: Dr. Rubina Tahir
Dr. Tahir notes:
“Tennis players make a wide variety of shots, all engaging their forearm, wrist and hand. To offset the high force absorbed by the upper body, perform these five foam rolling exercises. This routine assists the main muscles controlling movement in tennis to help players avoid common injuries such as tennis elbow and general wrist and forearm pain.”
The 5 recommended self massage exercises include wrist extensors, wrist flexors, pronators, supinators, and palms. With a mini foam roller, roll over the muscle or muscle group, taking time to focus on any tight spots that you notice. We've included reference diagrams below so you will know exactly where to foam roll and exactly which muscles to target. If you prefer to see the mini foam roller in use, we have an ever-growing library of videos on how to foam roll forearms, wrists, palms, and more.
1. Foam roll your wrist extensors to prevent injury. Focus on the extensor carpi radialis longus and extensor carpi radialis brevis, shown below:
2. Use a mini foam roller to roll out your flexor carpi radialis:
3. Next, roll out your protonator quadratus muscle. This is the muscle that allows you to flex your wrist:
4. Roll out your supinator:
5. Roll out your entire palm:
Rist Roller® foam-rolling products can be used with each of these exercises, to learn more about self massage techniques that incorporate mini foam rollers, click here.
Laura Kevlin, an Occupational Therapist in California, offers her input about the use of Rist Roller® products:
"I am an Occupational Therapist who works with many patients who have orthopedic issues from broken bones to ligament tears. I have recently purchased a physician approved medical device which has significantly helped many of my patients alleviate pain and expedite the speed of their recovery. The Rist Roller®, a simple foam roller perfectly designed to target the muscles in the forearm, is an easy to use device which can be used on many ailments from sore muscles to carpal tunnel pain. The simple back and forth motion of the Rist Roller® can stimulate sensory input to the forearm and hand, increasing blood flow while targeting and releasing muscular tension and increasing range of motion following surgery. This device has enabled many of my patients to continue outpatient therapy in their own homes."Patients are finding that our products are an affordable option for in-office and at-home treatment plans. We encourage you and your health professional to consider Rist Roller® first! If you have questions or comments about Rist Roller®, please let us know. We are here to help! To find out more about the 2-pack of mini foam rollers (soft), click here.]]>
Trigger finger is a condition that causes one of your fingers to remain stuck in a bent position. Another term for trigger finger is stenosing tenosynovitis (stuh-NO-sing ten-o-sin-o-VIE-tis). Your finger might straighten out with a snap, like a trigger being pulled and released (MayoClinic.org).
Inflammation will cause a narrowing of the space within the sheath surrounding the tendon in the afflicted finger. If severe, this finger can remain locked in a bent position.
Women, those with diabetes or rheumatoid arthritis, and those working in jobs with repetitive gripping actions are at highest risk for developing trigger finger.
]]>Trigger finger is a condition that causes one of your fingers to remain stuck in a bent position. Another term for trigger finger is stenosing tenosynovitis (stuh-NO-sing ten-o-sin-o-VIE-tis). Your finger might straighten out with a snap, like a trigger being pulled and released (MayoClinic.org).
Inflammation will cause a narrowing of the space within the sheath surrounding the tendon in the afflicted finger. If severe, this finger can remain locked in a bent position.
Women, those with diabetes or rheumatoid arthritis, and those working in jobs with repetitive gripping actions are at highest risk for developing trigger finger.
The ASSH (American Society for Surgery of the Hand) website states that the goal of treatment is to eliminate the swelling and catching/locking of the finger. The objective is to achieve painless movement with full range of motion. This may be achieved by using night splints, anti-inflammatory medications, through a change in activity, or by using steroid injections. If severe, surgery may be suggested.
Here at Rist Roller®, we are proud to work with health professionals that encourage the use of natural trigger finger self help options before moving to medication, steroids, or surgery.
If symptoms are severe, it is recommended that you seek medical attention. Treatment options will vary. For many cases, a Rist Roller® product is often recommended.
William Herro, PT, shared his experience using Rist Roller® with his patients for trigger finger self massage, which was incorporated both in and out of his office:
The RistRoller® (shown above) can be used during office visits and for trigger finger treatment at home.
Soft foam rollers are great for beginners because they are mild. Our soft rollers are not the "hurts so good" kind of roller, though you can control the pressure to focus on tight spots in need of working out. Because the soft foam rollers are gentle and effective, many health professionals will use the soft foam roller during your physical therapy sessions. You can also continue to use a soft foam roller when treating trigger finger at home.
The firm black RistRoller® can also be used for these trigger finger exercises. Ask your health professional about which option sounds best for you.
Below, watch how to "roll out" fingers:
And here's a great, more general, foam rolling how-to video that appeared on My New Philly with Dr. Rubina Tahir:
Additionally, your health professional may recommend some easy trigger finger exercises, like bringing your thumb up and down (if the thumb is affected), and making a fist, in and out. Dr. Levi Harrison shows how to do these in the video below:
Do you have questions or comments about Rist Roller®? Would you like to know more about how our products can relieve your pain? Please feel free to contact us today! We are here to help.
]]>We're honored that so many great Instagram yoga challenge hosts contacted us and that we were able to participate and be a part of these inspiring and fun journeys. We're looking forward to another year of sponsoring your challenges! Please join us in taking a stroll down memory lane and look at some random pics from #HarvestEnergy, #YogawithmyFurMonster, #MyPlanksgiving, #BacktotheFutureYoga, #12DaysofYogiChristmas, and #DecktheWallswithYoga.
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With the arrival of October 2015 we are pleased to celebrate the first anniversary of RistRoller.com®!
Sure, twelve months of eCommerce is very special; however, the most important thing is that we've created a much-needed and coveted product that has helped people feel better! We continue to get professional endorsements, fan love, and positive customer reviews and stories about how Rist Roller® helps (including ways we never thought of!). Recently, we were contacted by Dr. Rubina Tahir because we inspired a Wellness.com article titled: The Light at the End of Carpal Tunnel.
We did have A LOT to learn along the way, and fondly look back to our humble start over WhatsApp, all of our travels... and some silly stuff too. It makes my life to keep up (or try my best to) with all the compliments on social media. Seriously, there's nothing quite like logging into Instagram after a long day and being flooded with tags and comments about how much this product has helped all of you. Receiving all of the InstaLove is truly one of the best feelings in the Universe, it reinforces our path, and we are truly happy that you all like this product as much as we do. Endless gratitude. <3
So how did this wonderful company roll up into my life and it came to pass that you are reading this post right now? Well, it all started when my daughter Jade left to travel the world with Semester at Sea during the fall of 2014. She was off to study, explore, and take some pics as a Celcius Ambassador. That's exciting right? She got to live on a ship with 600 other students and travel to 14 different countries.
Yes, definitely exciting! So when the girl who last reported that slept in the desert and rode a camel has that I-just-won-a-million-dollars tone of voice, I was stoked to hear the news that followed... Drumroll...
Having opted to leave behind her standard foam roller in the face of a devastatingly full suitcase, this was the exciting news. Not that she spontaneously joined in on a 10k race in Ireland, or that she inadvertently became the shipboard yoga instructor with a cult following, but that she found a foam roller for her back.
Foam rollers must be magical, I thought.
Later, I found myself rolling my wrist over a highlighter on my thigh. Mini foam rolIers should be a thing! Half a world away, Jade found herself doing the same thing in Amsterdam — only with a glass bottle. When we connected again (digitally), we talked briefly about making a mini foam roller for wrists, and decided to go for it.
With a few simple exchanges over WhatsApp, the stones had been cast and we were to go into business as an unstoppable mother-daughter duo! There was foam, there was testing, there were shipping boo-boos, there was encouragement, lawyers (TM and patent), retail, wholesale, and meeting great people at Yoga for Hope 2015.
All of it was amazing, exhilarating, humbling — and yes, magical! In addition to all that, it's also been a little silly...
It's been adventurous: We've (by "we" I mean mostly Jade) traveled around with these puppies, hitting up places like NYC, Vegas, San Fran, DC, Chicago, Palau, and Brazil.
And when we found out we were a "traffic outperformer" we got so excited we had to send a little present off to Shopify...
Of course it seems like just yesterday when my daughter was halfway around the world and we were excitedly planning what we could with the push of a button and poorly translated voice-to-type messages. This first year has flown by and it has been an incredible one. Thank you for being a part of our journey.
Here's to rolling with it through another awesome year.
<3
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We were recently asked to be a vendor at Yoga for Hope in San Diego. Yoga for Hope is an event that is put on by City of Hope, a nonprofit with a new model for cancer centers -- they are focused on rapidly transforming scientific discoveries into both better treatments and better prevention strategies for cancer, diabetes, HIV/AIDS and other life-threatening diseases. In addition to treatment, patients and their families are offered gentle, restorative yoga classes for well-being and relaxation.
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We were recently asked to be a vendor at Yoga for Hope in San Diego. Yoga for Hope is an event that is put on by City of Hope, a nonprofit with a new model for cancer centers — they are focused on rapidly transforming scientific discoveries into both better treatments and better prevention strategies for cancer, diabetes, HIV/AIDS and other life-threatening diseases. In addition to treatment, patients and their families are offered gentle, restorative yoga classes for well-being and relaxation. This program has had a profound impact on symptom management and quality of life for many City of Hope patients. Yoga for Hope is a breathtaking and unforgettable fundraising event, bringing awareness regarding the benefits of yoga practice for patients with life-threatening illnesses.
Thousands of yogis (of all levels) attended, and the event was magical. The stars were aligned for us to launch our latest product at the event — the mini firm black roller. To honor those who already donated to attend, we focused more on supporting the yogis and the cause, rather than on selling, so decided to set up a prize wheel.
RistRoller® co-founder Jade and our awesome marketer Yasemin were able to score some awesome prizes for our prize wheel. Visitors won healthy food certificates (thanks to Healthy Dining and Fresh Catch), as well as on site healthy and healthy-ish snacks... and of course, RistRollers.
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Exercise is a big part of maintaining and reclaiming health. Foam rolling now goes hand in hand (no Rist RollerTM pun intended) with both preparing for regular exercise and the healing process of rehabilitation. Foam rolling is simply a self-myofascial release (SMR) process; it helps release restrictions based on the amount of body pressure you use when rolling. Additionally, the amount of pressure you'll feel will depend on the density of the foam you are using.
]]>Exercise is a big part of maintaining and reclaiming health. Foam rolling now goes hand in hand (no Rist Roller® pun intended) with both preparing for regular exercise and the healing process of rehabilitation. Foam rolling is simply a self-myofascial release (SMR) process — it helps release restrictions based on the amount of body pressure you use when rolling.
Additionally, the amount of pressure you'll feel will depend on the density of the foam you are using. Foam rollers are foam cylinders that can either be made of soft materials like polyethylene and EVA, or harder polystyrene variants. It is important not to get too hung up on the type of foam (polystyrene, polyethylene, or EVA), as all of these types come in different densities that will affect how soft and durable they are.
Below are some general tips on choosing your soul foam, your partner-in-rolling, your significant cylinder. If you are rolling as part of prehab or rehabilitation, you should listen to your health care professional's advice when it comes to both choosing a foam roller and how to use it. (You however, can pick out your roller's name.)
Check out some scientific studies involving foam rollers here!
]]>We love finding effective wrist exercises that you can do anywhere -- at your desk, in the ladies room, in the elevator... Below are a couple that we've used. Why not spend a few minutes on your break keeping your wrists healthy? Please share your favorite exercises with us on Facebook!
]]>We love finding effective wrist exercises that you can do anywhere -- at your desk, in the ladies room, in the elevator... Below are a couple that we've used. Why not spend a few minutes on your break keeping your wrists healthy? Please share your favorite exercises with us on Facebook!
]]>We've been sharing a lot of our RistRoller® journey within our private social networks, but this was too funny not to share. We had a bunch of mini foam roller prototypes and asked our friends to try them out for us. Well *someone* was given one job to do. This was a seemingly simple and self-explanatory job - send out the prototypes to everyone who requested one...
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Alas, Heather was not the only one affected...
So my daughter went on to explain that I am on my way to becoming Forbe's Woman of the Year.
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