The Benefits of Massage for Cyclists: An Interview with Amy Murry, LMP

Posted on January 30, 2013 by andy

Amy Murry LMPThis article originally appeared in the Capital Bicycle Club Newsletter February 2013

I recently visited with my friend and colleague, Amy Murry, LMP. She works as a Licensed Massage Practitioner (LMP) here in Olympia in her practice, Human Body Works, that thrives on endurance athletes. Over the years, we have had the pleasure of co-managing a number of active cyclists. In this interview, I wanted to find out more about her practice and why massage is such a good fit for cyclists. I hope that you will learn something new about this healing art and how it might help you enjoy your time on the bike and get more out of your workouts.

Why is massage important for cyclists? With all of the gadgets and equipment available to cyclists, sometimes it’s easy to overlook the care of the muscles that power it all. While cycling, our legs push and pull by lengthening and shortening, tensing and relaxing … over and over. Massage deals with creating a better environment for muscles to heal after this kind of highly repetitive exercise.

What are some of the benefits of massage therapy for cyclists? Massage therapy reduces adhesions, increases circulation, increases cellular metabolism, speeds up recovery time and increases tissue flexibility. Massage therapy scheduled within a training cycle or around big, intense rides is ideal for flushing through those muscles and smoothing them out. It encourages the body to rest, recoup, and rebuild.

Do cyclists need to get regular massage treatment to see any benefit? No. While a regular massage program is ideal for injury prevention and to optimize recovery during training, just one good massage can open up old adhesions and provide incredible stress relief.

Does massage reduce inflammation? Yes and No. Massage therapy has been shown to reduce inflammation in muscles post exercise and injury. When massage therapy is applied to adhesions and ropey muscle tissue, however, it actually brings about a healthy level of controlled inflammation to the muscle. This increases circulation to the cells, and is vital for recovery by bringing nutrients and oxygen to the cells and carrying away waste products.

What is an “adhesion” and how do you find them? Adhesions come from the chronic stress of Repetitive Stress Injuries (RSI) to our muscle tissue. Eventually, over time, repairing the same areas over and over leads to an over development of scar tissue that can harden and affect circulation and movement. Experienced therapists know what healthy flexible tissue feels like and feel your muscle tissue for consistency, plasticity, smoothness, and bounce back. Sports massage therapists are also trained to work on common areas of concern relating to a particular sport.

Many people use foam rollers. Do they also need massage? My clients who foam roll regularly make my work a lot easier. They are a great flush and can reduce muscle tension after exercise. A foam roller doesn’t have the tactile response, pointed focus and feedback a therapist can provide, however. And, like anything, using the foam roller too hard can be damaging. Used cautiously and cooperatively, foam rollers can help body work last longer and take the edge off pre-massage.

When should massage visits be scheduled? Most people prefer to schedule massage therapy on their ‘off days’ so they can rest, hydrate, and allow the work to settle in. Some like to come in immediately after a hard workout, and the latest science would back them up. Massage therapy after a strenuous workout actually increases cellular mitochondrial growth! At minimum an athlete should see a massage therapist on a monthly basis, and more often during the build phase of training or after a big event. This helps maximize recovery, prevent injury, and increase muscle efficiency. Keep in mind, though, that all deep work should be done at least 3 days before a long ride or event. Massage one to two days before an event should be a lighter flush and is certainly a nice time to clear your head, as well!

For more info about Amy’s practice browse to her website or facebook page. She also publishes a very informative email newsletter that is always full of useful tips and information.

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Introducing the Stealth Align foam roller by MuuvSport

Posted on December 28, 2012 by andy

Recently, Michael Palizzi, Founder and CEO of Olympia’s own MuuvSport dropped off a very unique looking foam roller for me to try out in the office. He and co-founder/VP, Ernest Peralta, refer to the Stealth Align as the next generation of foam roller, as it departs from the typical cylindrical shape of most foam rollers. They have succeeded in creating a roller that targets the muscles just to the side of the spine while at the same time keeping pressure directly off the bones of the spine. To my own delight, the Stealth Align provides a unique stretch to this area and has consistently given me fast and effective relief. Part of my daily work involves leaning over patients many times a day and can certainly give my back stress and tension, and this feels great to stretch over. Like any foam roller, it’s convenient enough to have around and use throughout the day. They also provide a large selection of videos and other material to support the use of the product. I hope you will take the time to listen to a recent interview with Michael Palizzi to learn more about the Stealth Align and MuucSport.

Listen to the Podcast!

Here’s a video of how they use the Stealth Align for targeting the muscles of the middle back:

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Keeping Safe in “Off the Bike” Group Fitness Classes

Posted on December 23, 2012 by andy

This article originally appeared in the Capital Bicycle Club Newsletter December, 2012

fitness classWith the winter holidays coming to a close, and 2013 coming into focus, many cyclists face the age old decision of whether or not to go into the gym. This year, more than any other, there is greater opportunity to join a group fitness class or “boot camp” style fitness class. For many, these can be a great choice, and for others, they may need to be taken into consideration very carefully. The rest of this article will take a look at some of the things you need to keep in mind if you want to try out some of these classes.

Group fitness classes are a great way to get a workout! They are fun, motivating, & economical. Often times, they are choreographed to good music, and it’s easy to be exposed to exercises that are new to you. The physical benefit of these classes is that you are off the bike and working on areas that are generally neglected by cycling. Many of the classes have a heavy emphasis on core workouts, which we all need to work on!

On the flip-side of all those benefits are some very strong challenges that come with working out in this setting. First, they aren’t one-on-one training, they introduce challenging exercises that not everyone can do, and they often work a person into a fatigue zone where injuries can be common.

Despite the best efforts of the instructor, it’s nearly impossible to provide a one-on-one experience for a class of 10,20, 30, or more! As an instructor myself, I try my best, but it’s very difficult due to the pace and focus of the class. Especially hard is when there are new exercises to introduce. Everyone, it would seem, has a different interpretation of the verbal and visual cues when trying out a new exercise.

One of the major problems we have is that cycling has the potential to create some major imbalances and dysfunctions in the body. So, how do you ease into a class, then? If a cyclist is totally new to “land-based” exercise, I’d suggest taking 1-2 weeks of working out on your own before jumping into a class. You can practice some of the typical exercises by yourself at your own pace prior to joining into the class setting. Some good ones to focus on are bodyweight squats, pushups, planks, side bridges, lunges, and low back/gluteal bridges. In addition to all of that, you’ll also benefit from doing some general strengthening for your upper body either on machines or with free weights. Once you have done all that… then you can consider yourself better prepared to workout in a group.

When you consider the class you’ll take, I’ve found it helpful to ask friends who their favorite instructors are. Instructor style can vary and this will influence what happens in the class. In my opinion, they should be attentive to class members and regularly call out cues for keeping good form. You also want to make sure that your instructor is someone who won’t drive you into the ground and push you to fatigue. You should have the opportunity to focus on doing high quality repetitions with your workout. A good instructor will also know modifications to the exercises they offer in class, so if you have a problem, make sure you ask. Be aware, however, that there will be some limitations to how much time they can spend with you, especially during the flow of the class.

I hope these words of caution won’t stop you from taking and enjoying a good class this year. They can be very rewarding and give us many benefits that help our bodies be more resistant to injury! As always if you have any questions about these topics or more, please feel free to email me!

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Preventing Injuries When Starting a Group Fitness Class & Fitness Bootcamp

Posted on December 15, 2012 by andy

It’s December, and right now, many people are looking ahead to the end of the holidays and kicking off their new year with fitness goals! Group fitness classes and bootcamp style classes are very popular choices that are attracting many new participants. Although I love group fitness classes, and in fact teach one myself, I have to be honest and say that they are not all a bed of roses. I’ve watched people become transformed by these classes, but I’ve also seen a rise in the number of people I see in my clinic for related injuries, as well. This podcast introduces a few of my ideas as to why this may be, and also tips for helping to limit your chances of being injured in class. My perspective comes from being a chiropractor treating these injuries, and also from my experience in teaching a group fitness class for the past 7 years.

Listen to the Podcast!

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Difficulty sleeping may be linked to your electronics…

Posted on December 9, 2012 by andy

Okay! I said it. Mounting evidence points towards the disruptive effects that backlit screens such as those found on iPads, tablets, and phones, can have on our sleep. Ironically, I first read about this small (but mighty) research study from Rensselaer Polytechnic Institute deep in the night when I was “just checking my email.” More and more of us (and our children) have access to these electronics at night, and it’s important to know what the impact can be.

According to the findings, activities such as reading, playing games, or watching movies on your backlit device surpresses melatonin levels by up to 22%! Melatonin is a hormone that carries information throughout the body during sleep. Lowered amounts of melatonin can disrupt our circadian rhythms and lead to poor sleep, and chronic disruption is implicated in more serious illnesses such as diabetes, obesity, and even breast cancer.

I think this is very important information for people who are recovering from injury and also for athletes and others involved in a training program.  Our sleep, especially in the earlier hours of the evening are vitally important for our body’s natural production of growth hormone, which is vitally important for repair & recovery processes.

Until manufacturers create screens that take these findings into account, some of the recommendations that have been suggested are to limit your time with these devices in the evenings, turn down the brightness of the screens as much as possible, use alternative devices such as a kindle, or just read an old-fashioned book!

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Understanding Knee Pain in Cycling and chondromalacia patella

Posted on November 27, 2012 by andy

This article originally appeared in the Capital Bicycle Club Newsletter November, 2012

You would think I’d be tired of writing about knee pain by now, but the truth is, it continues to be one of the most common reasons people come to my office for consultation, especially among cyclists. In general, knee pain is the most common area of complaint for cyclists in the lower extremity. Narrowing it down a little further, the anterior/front part of the knee is the location of highest involvement. For the rest of this article, I would like to focus on pain in this area of the knee that is caused by a condition called chondromalacia patella.

Background/Symptoms: Also called patellofemoral syndrome, the term chondromalacia patella itself means “bad cartilage” and describes the condition of the cartilage on the underside of the knee and/or on the surface that the patella glides along in the groove of the femur. Some of the symptoms include pain in the front of the knee, especially going up and down stairs, and while kneeling or squatting. Specific to cycling, is the potential for pain while pedaling or after long hard rides, climbing, or using low cadence & heavy gearing. Often, the cyclist suffering from this syndrome may continue to feel soreness in the knees on days after such rides. Some patients I’ve encountered will often refer to their knees as feeling stiff and hot. Another common symptom that is often associated with this condition is the sound of crackling/popping in the knees when they are bent and straightened Usually the sound is just loud enough to make a squeamish observer cringe…

Evaluation: Evaluating the knees often involves checking alignment and range of motion of the knees, and palpating to observe swelling. Also, muscles are tested around the joint, along with other tests as needed. X rays may also be useful in helping to determine if there is any degeneration to the knee, cartilage that has worn away, or other potential causes for the pain. In my office, I’m also particularly mindful of checking out other areas besides the knee. I like to evaluate the hip and lower back, as well as the calf and ankle. One of the more common things that I find is that the hips are very tight and that the deep muscles of the hip area are extremely sensitive to pressure. In fact, with very little pressure, this is one of the easiest areas to have someone jump with surprise at how tender their muscles are.

Cycling Focus: Some of the things to keep in mind when dealing with this syndrome are riding habits, training load, and equipment. Because of the repetition of cycling, bad habits can quickly amplify and cause problems. If you are accustomed to the feel of heavy gearing, it may take outside monitoring like a cadence meter to help you change this habit. When your symptoms are worse, try to keep your cadence above 80 rpm and stay on flat terrain while riding. This should help ease your pain. Another issue is training load. If you are piling on miles and steep terrain faster than your body can recover/adapt, there is potential for breakdown of the cartilage. As the cartilage becomes inflamed, it can begin to soften and wear grooves and pits that lead to the crackling sound you may hear. Regarding equipment, the anterior knee is the site of focus for incredible stress when the saddle is too high or too far forward. Proper bend in the knee is vital for maintaining good healthy knees in this sport.

Treatment: Common treatment strategies include temporarily decreasing how much and how hard you ride in order to diminish the stress on the joint. You can do this by using higher cadence and choosing flat terrain for riding until symptoms diminish. Other ways of getting the area to calm down may include ice and anti-inflammatory medications, but check with your doctor about this before doing so. I have found more long term success in dealing with hip dysfunction/weakness directly with stretching and strengthening exercises as a way of taking stress off the knees. Of course, making sure your equipment fits you is also extremely important as poor fit can undermine all of your other efforts. Repeated issues with this condition may warrant further imaging and consultation with a specialist.

It’s my hope that most people reading this article won’t need all the details included here, and find that a few simple changes can help your knees. For those of you who do need more, however, you can see that there are a lot of potential avenues for correcting this particular problem so you can enjoy cycling for years to come.

Posted in Bike Fit, Exercise, Knee | 1 Comment

A Little History of the Indian Creek Building

Posted on November 10, 2012 by andy

Many people ask me questions about the building that we occupy here at 705 4th Avenue. Until recently, I had only known that it was once an automobile showroom, and had thought it was built in the 1920′s, but I’ve recently learned more!

The building is named the Indian Creek Building and was built on this site in 1918. It is right on the edge of what was the historic shoreline of Olympia’s tidal flats. It was built not long after the flats were filled and Moxlie Creek and Indian Creek were piped underground, right next door to us under Chestnut Street.

The building itself is of masonry construction, and was the home to McClain Motors, one of the first automobile dealerships in Olympia. Although the first floor is now separated into three different businesses, originally, I imagine it was one big open showroom. Most people don’t know that there is a large ramp in the back of the building. Though the current one is probably not the original, there must have been one like it there to move cars to the upstairs portion of the building. When I first moved into the building, there were oil stains on the ceiling, and my romantic side imagined that those stains were from some of those early cars.

The one-way road in front of the building, 4th Avenue, was then, as it is now, one of the main roads out of town. It has carried the historic designations of US 99 and US 101 when those highways were in service and the main thoroughfare. The state recognizes the building as representing the local shift from water-based transportation to land-based. Later the building was home to McMahan’s Furniture store.

How about prior to the current building? Prior to the Indian Creek Building, the site was the home of Charley Vietzen, a German immigrant who operated Charlie’s Place Saloon on the corner of 4th and Capital Way where the US Bank is now. Each day on his way to work, he would have had to cross a bridge over the Swantown Slough (which was later filled as described above.) Before Mr. Vietzen, of course, this location would have been occupied for millennia by early ancestors of the Squaxin Island Tribe.

Today, and most days, I think about all the people who have occupied this space before me. It’s been a good home for me, and I enjoy my neighbors Doo’ps Copy Tech and Courtyard Antiques. I hope the next time you are here you take a look around to appreciate the building and it’s location as much as I do.

Posted in History, Office News | 2 Comments

Historic Photos Stir Deep Sentiments for Olympia’s Velodrome

Posted on October 16, 2012 by andy

Originally published in the Capital Bicycle Club Newsletter

Each time I pass the new construction site on the corner of Capitol Way and Carylon St., my mind is set adrift on times vanished. In my wildest dreams, the construction crew would have unearthed an old bicycle chain, a rusty frame, or, who knows, a real mummified cyclist! Why do I have these crazy thoughts? As some know, very near this spot is the historic site where Olympia’s wooden velodrome stood over a century ago. Before this current construction project began, I actually harbored dreams of what it would be like to rebuild the velodrome on its historic turf, but this new building now makes that a little harder to imagine… even for me.

The spot where the track stood was on land that had been used for early editions of the Thurston County Fair, as well as various other types of racing, including horse and foot races. As I understand the Fair’s history, there were no editions held on the grounds during the time that the track was in operation into the early 1900’s. Nonetheless, between about 1890 and at the most 1903, Olympia had its very own outdoor wooden bicycle track! The track was operated by W.A. VanEpps, a prominent local merchant, and, also, president of the Olympia Bicycle Club. The velodrome became such a popular attraction during it’s time of operation that it led to some major improvements in the roads of Olympia to make sure that bicycles and spectators could easily reach the track.

The Washington State Historical Society has two vintage photos of the track on it’s website, and I have seen them in various local history books. From those pictures, it appears to be a fairly small-sized, steeply banked track. The wooden-framed structure looks like it is decked with 1”x4” (-ish) boards, and judging by the size of the riders on the track, I’d guess that it was about 18-20 feet wide. I can only imagine that the wood used was Douglas Fir, or possibly cedar, given their local abundance. The infield looks rough and would hold no safety for any rider that entered it at speed. On one side of the track there was a covered grandstand with bleachers that on the day of the picture appears to be holding about 500 people. On the opposite side there is another set of uncovered bleachers which looks to hold approximately the same number of spectators watching the race and shading themselves from a strong sun with their umbrellas.

My guess is that these pictures were taken on the same day, given that the 4 riders on the track are in similar looking racing outfits, blurred though they may be. Whatever this particular race was, perhaps a championship, perhaps the inaugural race on the track, is unknown. The velodrome would have been the centerpiece of sporting entertainment here in Olympia, just as it was across the country and in Europe during the 1890s.

By 1903, however, local cycling fever must have died down, and in one article, the track itself was referred to as a “ill-fated venture.” In the same report, the velodrome was to be torn down and the wood itself used in the construction of the bleachers and grandstand for America’s newest sporting pastime: baseball! So, in a new form, the velodrome watched over these new sporting events. It stood on those grounds until 1920 when the grandstand was finally torn down and the area was developed for housing.

Who knows what dreams took flight on this now-gone track? Perhaps there was money won and money lost on these races? Maybe there were straw hats thrown in the air for a local favorite or a gasp at the line when the out-of-towner who spoiled a hometown victory? The cheers are all gone into the mist. What is left, though, are all of these questions and they weave cycling into our memories of Olympia as a young pioneer town. I hope, as you ride by this spot next time, you’ll hear the quiet cheers of a distant crowd excited by a spine-tingling race to the finish line.

References for this article can be found here:

http://olympiahistory.org/index.php?option=com_content&view=article&id=349:site-of-carlyon-racetrack-and-velodromesunset-life&catid=32:where-are-we&Itemid=50

http://olywa.blogspot.com/2012/04/athletic-park-olympias-minor-league.html

http://2.bp.blogspot.com/-cWajOnBapcs/T59XC-9Ov9I/AAAAAAAAAaQ/TILZNln7pWo/s1600/GoogleEarth_Image.jpg

https://docs.google.com/file/d/0B0M55XTzI4y4LXV3QmxGZS1vQWc/edit

https://docs.google.com/file/d/0B0M55XTzI4y4Zzdtb2tzYXlmWms/edit

https://www.facebook.com/permalink.php?story_fbid=339371942784324&id=124340527620801&notif_t=feed_comment_reply

http://books.google.com/books?id=gCWsTz26AmwC&lpg=PA89&ots=2rkntWsnMB&dq=carlyon%20fairground%20tumwater&pg=PA89#v=onepage&q=carlyon%20fairground%20tumwater&f=false

https://docs.google.com/file/d/0B0M55XTzI4y4Sl9fMGlGaVVxamM/edit

https://docs.google.com/file/d/0B0M55XTzI4y4R3I3QS1XLVR1UkU/edit

https://maps.google.com/maps?q=map+olympia+wa&ie=UTF-8&hq=&hnear=0x5491c9c1ae285569:0x4f146197e2881b83,Olympia,+WA&gl=us&ei=6hNrULb8G8asigL6iIBI&ved=0CCAQ8gEwAA

http://olympiahistory.org/index.php?option=com_content&view=article&id=323:geo-template&catid=32&Itemid=50

Posted in History, Office News | 4 Comments

What’s making your brain tick… or not. Another reason to rid diet soda from your diet.

Posted on October 11, 2012 by andy

Drinking soda has never been a big part of my lifestyle & nutrition choices, and I have lots of reasons why.  It doesn’t mean I won’t have an occasional soda, because I do, but they are certainly a rare treat.  What you will never find me drink, however, is a diet soda.  I consider it the “junkiest” of junk food, with its artificial ingredients (chemicals,) it’s no part of a healthy diet.  This week, I came across an article whose findings should be shared as they explore possible causes of the paradox of weight gain with the consumption of diet sodas.

In this study, brain activity of the subjects who were regular diet soda drinkers were compared to those who were not regular soda drinkers.  What they found was that the people who were regular consumers of artificial sweeteners had a dulled activation of the area of the brain that helps us keep track of how many calories we eat.  Normally, as we eat, this area would naturally keep track of our intake and keep our appetite in check.  Without it, we are more prone to keep eating additional calories throughout the day.  The higher the quantity of diet soda these subjects consume on a regular basis made this effect stronger.  Over time and exposure, these chemicals have the power to rewire the brain and potentially make this a more and more permanent change.

If you are a diet soda drinker, and you think you are using these products for health reasons, this is information you should take to heart.  Among the other problems of diet soda, this is profound.  There are other things you can drink that are more healthy for you and may help you accomplish what you are after in the first place.

Here is a link to photo credits and a synopsis of the article.

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Mastering Movement for a Better Ride: Upper Spine Flexibility

Posted on September 27, 2012 by andy

Mastering Movement for a Better Ride: Upper Spine Flexibility
By Dr. Andy Rosser, Downtown Olympia

originally published in the Capital Bicycling Club Newsletter Sept 2012 edition

One frequent complaint that cyclists come to me about is pain at the base of the neck and in the upper shoulder blade region, especially on longer rides. Many of these people have a extremely tight muscles and joints in these areas that rarely seem to loosen up. Cycling, for all of its benefits, tends to create a flexed/forward rounded posture through these areas that contributes to stiffness. I’ve recently started teaching a new exercise/stretch to more and more patients in my office, and it’s not just for cyclists. The upper back is subjected to tremendous daily stresses through hours of desk sitting that are then magnified over years of schooling and work. Compounding the cyclist’s plight is that the arms bear some of the upper body weight while we are riding. Good positioning can minimize, but not eliminate this stress. For this reason, doing something daily is necessary to recover from the stresses of cycling. The exercise in the following pictures is a slightly modified version of an exercise that I described several years ago in this newsletter. It provides a nice stretch to the hip at the same time, giving it a little more benefit for the effort.!

Posted in Exercise, Fitness, Stretching | Leave a comment