Marc Pro

runner's world Runner’s World put Marc Pro to the test. After using the unit for post-run recovery, they found that Marc Pro drastically reduced recovery time and allowed for more time spent on the road. They were also impressed by its ability to reduce pain and soreness and improve flexibility in trouble spots. Click here to read the full review by Runner’s World.

“The day after your hard day is supposed to suck. Using the Marc Pro, it doesn’t, and that makes training more fun.”

A few more highlights from the review on Marc Pro…

“In the month I’ve used the Marc Pro, it’s helped me increase mileage and intensity without re-injuring my fussiest tendon. If you’re like me and you have one or multiple lingering problem areas just waiting to sideline you every time you challenge yourself, the Marc Pro’s localized relief becomes indispensable.”

“I’m no exercise physiologist, but in my eight years of running, the Marc Pro is the most effective self-recovery method I’ve used.”

“Last Saturday, I did a 13-mile trail run with 1,600 feet of climbing—too much for my fitness level and my tender, scar tissue-clad achilles—and I expected my legs to work like 2x4s on Sunday’s slow and short run. I used the Marc Pro for 30 minutes on both achilles and 30 minutes on both quadriceps that night and loped a brisk 8 miles with minimal soreness and pain the following day. The day after that, I felt no worse for wear; the worst of the DOMS never arrived.”

“A multitude of cheaper recovery methods abound and I’ve had good luck with many of them, but for reducing recovery time and rehabilitating my most fatigued tendons and tissues, the Marc Pro is peerless. The day after your hard day is supposed to suck. Using the Marc Pro, it doesn’t, and that makes training more fun.”

For more tips on post-run recovery, check out some of these videos by Power, Speed, Endurance founder Brian Mackenzie:

How to Address IT Band Issues

The Benefits of Going Barefoot

How to Unglue Calf Muscles with Marc Pro Plus

Ronald Linfonte, Associate Athletic Director of Sports Medicine at St. John’s University, sat down with us to discuss his storybook career and the progression of sports medicine.

Could you share about your career in athletic training?

I was a student at Seton Hall University in the mid-70s. I wasn’t good enough to make the baseball team, but I played golf during my first year in school. An athletic/academic counselor recommended that I consider athletic training, and the rest is history.

I started working with all sports as a student trainer at Seton Hall. While in college, I also was hired as high school athletic trainer at Columbia High School. I was eager to jump into this opportunity because I knew that I could gain valuable experiences by working more hours across all sports. At Columbia High School, I was the only trainer, so I had hands-on training with every sport you can imagine.

During my senior year at Seton Hall, I was at an Eastern Athletic Trainer Meeting. During the meeting, I started speaking with a gentleman and later found out he was from the Cleveland Indians baseball team. He recommended me for a job as an athletic trainer with the Cleveland Indians because he liked how I presented myself, and within a week, I was at Spring Training in Tucson, Arizona. I was able to arrange to pause classes at Seton Hall to gain that experience with a professional sports team.

I was also offered a position with the NJ Gems, from the Women’s Basketball League, to be their athletic trainer. So, I was able to work the first three years of my career where I was the athletic trainer for the Cleveland Indians from March through November, and then with the women’s professional basketball team from November through March.

What prompted you to shift away from the Cleveland Indians team?

I did not want make a career with minor league baseball, and I said that if I wasn’t in the major leagues, three years was going to be my limit. I had the opportunity to work at Princeton University for 3 to 4 months before I interviewed and accepted a position at Montclair State University. I had interviewed at the same time at St. John’s University, but was not offered the position.

I kept checking the NCAA job boards throughout the year and saw that the position at St. John’s University was still open in June. I called about the job, interviewed, and was offered the position. I have been at St. John’s now for 38 years. You never know what is going to come your way. I have had a storybook career.

What initially attracted you to athletic training?

I was attracted to the relationship to athletics and the level of care that goes into the profession.

What is your philosophy in regards to athletic training?

Treat the athletes like they are your own children. And give back and serve the profession, be it at the local, state, national, sport conference, Olympics, and more.

Some trainers don’t have the passion to continually learn and give back. You have to have passion for this job. I still get a rush from traveling with teams and being on the court at Madison Square Garden.

What sports do you typically work with?

When I started at St. John’s, we worked all sports. At the time, we had 27 sports with 3 athletic trainers. Today, we have 8 athletic trainers and 17 sports.

What shifts have you seen in athletic training throughout the years?

When I started, it was all about treating injuries. Now the focus is the prevention of athletic injuries and also recovery. A huge part of our job is the recovery of an athlete.

We spend more time now on recovery and prevention than we ever did before.

What is the most difficult aspect about being a trainer?

The time commitment and traveling can be a grind. The NCAA allows year-round basketball practice. So as trainers, we get 2 weeks off in April and 2 weeks off in August.

How were you introduced to the Marc Pro?

I met Gary Reinl at a national athletic training meeting and also saw the Marc Pro in a publication. I spoke to him for over 3 hours about my philosophy about the negative aspects of icing for athletes.

What are your thoughts about the “Ice Age”?

I share the same philosophy as Gary about icing. The icing craze started in Major League Baseball with a picture of Sandy Koufax icing his arm in the Mid-1960’s. When people saw that image, they thought, “Should we be icing too?” and it led to a major shift towards icing for athletes.

How many Marc Pros do you have at the university?

We have 10 to 12 units at St. John’s.

What is your Marc Pro protocol at St. John’s University?

All of the units are used in the training room. We don’t allow athletes to check the units out for home use. A trainer will also put the pads on the athletes and take the pads off too. We found that athletes would pull the pads off and damage the Marc Pro’s pads and wires.

We hook an athlete up to the Marc Pro for 15 to 20 minutes.

What do your athletes like best about the Marc Pro?

Once an athlete tries the Marc Pro and they see the results, they want to go on it everyday.

How has the Marc Pro helped you and your team in the training room?

We don’t have to tie up other therapy machines. By using the Marc Pro units, we save the trainers’ time and allow athletes to use one of the best tools for recovery.

What is your favorite part about working with athletes on a daily basis?

The satisfaction of seeing an injured athlete returning back from injury and back in the lineup.

You were selected as an athletic trainer for the Olympic Games. What was that experience like?

Being selected as an athletic trainer for the Olympics was the highlight to my career. The process for selection is long and arduous, and consists of multiple assignments and evaluations to ensure that the Olympic Committee is selecting the best medical professionals. I had the honor of working with the Olympics from 1986 through 1996 and worked with amazing athletes and people. I also had the privilege of meeting President Bush at the White House alongside the US Olympic Team.

What advice would you give to a potential athletic trainer?

I would tell someone who is interested in the field to gain experience in as many sports as you can with both men and women. Do not limit yourself to one area.

The Workout Routine

Warm up

2 Sets

500-1000m Bike Erg

15 Shoulder Rolls (PVC pipe)

20-30 second handstand hold practice

10 Single Leg Kettlebell Deadlifts (Each leg)

Strength Work

Bench Press

Work up to a heavy set of 3-5 reps for the day. After each set, perform 5 strict pull ups with varying grips and pulling angles.

Workout

ben smith 5 Rounds for time

12 Dumbbell Snatches, Alternating arms (80# Dumbbell)

9 Bench Press 205#

6 Bar Muscle Ups

*My time: 11:47

The Post-Workout Recovery

With the Marc Pro after the workout (maybe while eating some lunch), I would use the standard shoulder pad placement after a workout like this to flush out some stiffness and help stimulate recovery. Or one pad on the back of the shoulder and other on top of trap, other 2 pads around the shoulder blade and lat. This would keep me mobile and loose for the next session later on in the day and help keep my recovery time to a minimum so I can train hard again the next day! It really is an incredible tool for recovery!

Discover more usage tips for using Marc Pro post workout:

Scott Panchik & Emily Bridgers Workout of the Day & Recovery Plan

How to Recover from Winter Cycling Training

How do you recover from a long ride? Willie Myers, rider for the Marc Pro Cycling Team, gave some insight on how he used his Marc Pro to recover from a 5+ hour cycling workout.

Winter months mean long, slow rides and being in Sacramento I have no shortage of flat, uninterrupted riding. I started at my house and decided to ride up north to a little town called Wheatland that I’d never been to. From there, I pedaled through some nice countryside enjoying some scenery before heading back south and into town. On days like this, I will keep the heart rate low in z1-2 and just stack on the miles while keeping close attention to eating and hydrating correctly.

Workout Details:

Distance: 98.3 miles

Time: 5 hour 48 min

Elevation gain: 2,346 ft

Willie uses Strava to track his ride details. You can see more info from his ride here.

Marc Pro Recovery Details:

My usual Marc Pro session includes about 30 minutes of work on the quads with some hip flexor and glute work thrown in if needed. Some days can be harder than others on certain parts of the body, so I try to vary my Marc Pro usage accordingly.

To see how other cyclists are using Marc Pro, check out these articles:

Recovering from Cycling Sprint Training

How to Recover from Winter Training

David McDonald, Head Athletic Trainer of UNF Sports Medicine Department, shares how he found fulfillment and camaraderie through his career in college athletics.

Could you share about your career in athletic training?

My whole family was in the medical profession, and I was always around athletic trainers throughout high school.

I went to college to play soccer and during my freshman year, I had a stress fracture where I was out for a full season, and I then transferred to Oklahoma State University in Stillwater, Oklahoma. Oklahoma State had athletic training as a major, and I found that as a better fit than pursuing a business degree.

I’ve been fortunate in my career to work at a lot of great schools with great staffs. From Texas, Oregon, Chicago, and now Florida, I would not trade my experiences for anything as they have made me who I am both personally and professionally.

What is your philosophy in regards to athletic training?

Being a servant overall– you are serving student-athletes and providing them with quality healthcare. You need to be able to coordinate things quickly with doctors, coaches, and athletes.

You also need to deliver the best care to athletes as quickly and safely as possible. We never put a student-athlete back on the field if they are not ready.

What sports do you typically work with?

I am the Department Head overall, with over 19 sports at our school. I mainly work with men’s basketball and men’s golf.

What are the typical injuries in golf and basketball?

In golf, we see a lot of hip and back injuries. In basketball, we mainly see ankle, knee, and back injuries.

What shifts have you seen in athletic training throughout the years?

There is more of a focus on recovery now, with finding the latest recovery tools and integrating manual therapies.

What is the most difficult aspect about being a trainer?

The time away from family. I have a two-year old son, so being away from him can be extremely tough when I am gone for three to four days at a time. I travel with men’s basketball mostly from November through March, but now there is travel most of the year.

How were you introduced to the Marc Pro?

When I was at Oregon State University, I had a few complicated cases. One case was with a women’s volleyball player. She had hip issues, low back issues, and could not stay healthy. I was trying to figure out what to do to help this athlete, and I was looking at other recovery mediums online. I came across the Marc Pro on the internet and reached out. I had a 2-hour conversation with Gary Reinl from the Marc Pro team who sent me a 3-month Marc Pro loaner to try.

I hooked the volleyball player up to the Marc Pro, and at this time, she was very frustrated. She had already worked with trainers and physical therapists. She kept the Marc Pro on for four hours and then said to me, “I have never felt like this before.” She was so excited and happy. Her parents even said, “Thank you so much for what you did with her.” I knew that something must be working with the Marc Pro.

What is your favorite part about working with athletes on a daily basis?

The relationships. The camaraderie of college athletics. I always say that I have never left college– I graduated, but never left the atmosphere of college.

The athletes are my kids. From former athletes having amazing success at the professional level to ones that went professional in something other than sports, staying in touch with them is the best part.

What advice would you give to athletes about recovery?

Do it frequent, do it often, do what’s comfortable. Have an open mind towards it. With any new modality and technique, there is skepticism, but you have to have an open mind towards it because you don’t know what will work for you.

You have to do regular maintenance on your body and fuel it properly, just like a car. Listen to your body and take care of it.

More interviews from athletic trainers you may be interested in:

Ron Linfonte of St. John’s University

Pat Giruzzi of Hamilton College

In this third and final episode of The Gathering, Noah Ohlsen, Ben Smith, Emily Bridgers, and Scott Panchik sat down with Kelly Starrett to dig deeper into what goes into their training and preparation. The group discussed changes they’ve made to their nutrition, how Marc Pro saved Ben Smith during the Team Series, and other techniques that have positively impacted their performance.

Nutrition Changes: The Lettuce Bun or the Double Bun?

For a while, athletes were all about the Paleo diet- high protein, high fat, low carb. Now, athletes are adding carbs back into their diet so they can be refueled for each training session. Noah, Ben, and Emily all agree that carbs have made a huge difference in their performance.

How Marc Pro Saved Ben Smith’s Performance

About two years ago, Ben Smith was competing in the Team Series when his back issue resurfaced. He couldn’t even physically bend over to get chalk. That’s when Scott Panchik introduced him to the Marc Pro Plus. Ben continued to use the device in between each workout. Not only was he able to compete, his team won the competition!

The group also dives in to share their thoughts and experiences with other recovery methods such as body work, massage, and sleep. Watch the full episode now to get all the details on what has made the biggest difference for these athletes’ athletic performance.

To watch previous episodes of The Gathering, click here.

Kenny Wilka, Associate Athletic Trainer at Marquette University, talks about the positive shift towards focusing on the long-term health of each athlete, and not just their four years in college.

What initially attracted you to athletic training?

I played baseball and football in college and had injuries treated by the athletic training staff. I thought the field and duties of the profession were interesting. I liked the hands-on aspect of the profession and the constant activity. Plus, athletic training melded with how I learn, practical application of knowledge. Through my athletic training internship, I worked with many different sports, and also learned the ancillary aspects of the profession.

What is your philosophy in regards to athletic training?

Through my experiences, I have learned that you need to evolve. There is a constant evolution of what you are trying to accomplish. I use a holistic approach that includes the physical, mental, and emotional components of an athlete.

In regards to injuries, I try to promote the healing process during recovery. You do not want to trick the body and return too quickly, otherwise there can be issues in the future.

As athletic trainers, we can have a different outlook than coaches. While some coaches might want healing to happen fast, we want healing to be as fast and as safe as possible. We are invested in the athlete’s long-term health and overall wellness.

What sports do you typically work with?

I work primarily with women’s soccer. I like it because I get to work with 32 athletes individually, learn about each of them, and find the methods that work best for every person.

What shifts have you seen in athletic training throughout the years?

The biggest thing is that we now focus on athletes as patients. We look at the long-term effects of our decisions, instead of just thinking about an athlete’s time in college for four years.

We also do a much better job of being advocates for student-athletes and promoting safe and effective ways to treat and promote healing.

What is the most difficult aspect about being an athletic trainer?

A lot of people will say that there are long hours and long days– that is normal in the service-oriented fields. For me, a 10-hour day goes by fast because I enjoy it.

You create bonds with student-athletes so when they are going through difficult times, you feel it. That can drain you emotionally, especially when you have to have tough conversations with athletes.

I worked with a soccer player who was extremely talented, but could not play many games due to constant injury. We had to have one of those conversations. Sometimes you have to be the bearer of bad news. The news that is career-ending for an athlete, but in the best interest of the athlete for the long-term.

What are your thoughts about icing?

Icing for athletic trainers has always been done, but may not be an effective tool depending on what you want to accomplish. We are supposed to be promoting healing, and phase 1 of healing process is the inflammatory phase. Everyone says that inflammation is bad, but you are not promoting the natural healing process by trying to inhibit it. I also explain that we want to promote increased circulation, to remove the exudate from the area while increasing nutrient rich blood to the injured tissue.

How many Marc Pros do you have at the university?

We have about 26 units, and the soccer team bought 8 for the team’s use only.

After using the Marc Pro at other schools, I introduced it to Marquette University. I like the device because it promotes blood flow increasing the body’s ability to heal or recover.

Initially, I bought a couple of units and used them with pitchers, and the athletes immediately bought into it. They felt the difference in how fast they were recovering and the devices were constantly being used by the athletes.

What is your Marc Pro protocol at Marquette University?

We teach the athletes how to use Marc Pro devices for individual injuries and recovery. Athletes learn that you place the electrode pads where you get the best contraction possible.

Our athletes can also check out units. Our rule is, if you have it, you have to use it. We don’t want Marc Pros being left for hours without being used. We also have a Marc Pro “GroupMe” chat so athletes can share when they are passing off the Marc Pro devices to other athletes so that they are always being used.

What do your athletes like best about the Marc Pro?

The invaluable recovery. Athletes can use the Marc Pro for 8 to 10 hours while sleeping, allowing them to maximize their recovery time.

How has the Marc Pro helped you?

I travel with 8 units and I am able to treat acute injuries right away. I can help athletes recover better in a smarter and faster way.

What is your favorite part about working with athletes on a daily basis?

The relationship building. I love watching my athletes go through the range of motion of success—determination and growth. They learn from mistakes and learn how to increase their focus.

People often do not experience enough failure when they are successful. It is easy to be a winner. It’s what you do when things are hard and you have to pick yourself up. What are you going to do next when things are difficult?

What advice would you give to athletes about recovery?

Listen to your body and provide what it needs. You need to be hydrated, eat clean food that is not overly processed and sleep 8 hours a night.

Some days you can’t perform at a higher workload than other days—it doesn’t mean that you are not giving 100%. My biggest advice is just learning how to take care of yourself. I am here to be a self-advocate for an athlete’s body. I want athletes to be able to ask questions and learn why they should be doing things to help the body function properly.

You may also be interested in reading these athletic trainer interviews:

Ronald Linfonte of St. John’s University

Brandon Aiken of the University of South Carolina Aiken

Pat Giruzzi of Hamilton College

Instead of checking your phone immediately after waking up, use that time to do something positive for the day ahead. This 15-minute morning yoga routine will help strengthen your body and mind so you can give your best throughout the day. Just a few quick poses will:

Spark energy throughout your body
Stretch out tight spots and loosen up your muscles – which will help balance the body from the strains of desk/computer work and the stressors of working out.
Mentally prepare your mind

Even better, each of these poses has additional benefits for your overall wellness.

The 15-Minute Yoga Routine

Child’s Pose

morning yoga Many of us carry stress before the day even really begins. Child’s pose is a great way to calm the body and lower stress. It also massages internal organs to promote healthy digestion. This pose loosens the hips and stretches the back, which can help offset the damage done from desk work.

Chair Pose

Coffee is a great way to wake up, but yoga can also be used to awaken the body and mind. Chair pose is an effective tool for increasing energy throughout the body. It works to promote good balance and posture, and stretches out the shoulders and chest.

Low Lunge

If you sit at a desk for work all day and happen to be an athlete or fitness enthusiast (especially runners), this position is a must. The low lunge gets your body into a deep stretch position that targets your quads, hamstrings, groin, and hips. This ultimately improves the range of motion in your lower body.

Yogi Squat

The yogi squat helps ground your energy to revitalize and cleanse. This pose is also great for opening up your hips and stretching the lower back and ankles (which are often forgotten). Digestion is improved as well with this yoga pose.

Cactus Pose

Rounded shoulders and hunching have become a common side effect of modern society. Texting and computer work lead many of us to an anterior dominance. The cactus pose is a great way to offset this tendency. By stretching out your chest and shoulders, this position opens up the heart center (meaning better communication and relation to others) and promotes good energy for interacting with others.

Triangle Pose

The triangle pose is a wonderful way to open the outside of the hip and address many tight areas that athletes commonly deal with, like the groin. It stretches obliques, groin, hips, ankles, and muscles that surround the knee.

Having external rotation of the leg is a great position to be in since most of our positions involve internal rotation.

morning yoga

Supine Twist

Realign and relax your spine. Not only does this pose improve spine flexibility and strength, it also releases anxiety and helps detoxify your organs.

Try out this morning routine to feel the difference yoga can make on your day. A little can go a long way.

Lower arm maintenance is an often overlooked practice that can have many implications for issues like forearm pain or a decrease in grip strength. By spending some time focusing on lower arm recovery, you can eliminate pain from overworked tissues and improve function and strength. Mobility expert and founder of MobilityWOD, Kelly Starrett, shares three strategies for getting your lower arms healthy and functioning as they should.

How to Recover Your Lower Arms: Improve Grip Strength & Reduce Forearm Pain

1. Marc Pro

forearm pain When congestion builds up, stiffness and pain can set in. Marc Pro is a simple and effective way to remove that congestion. Use Marc Pro where ever you are feeling the most dysfunction. If you are having grip related flexion problems, focus on the flexor side. If you are having more extensor related pain, put the pads on the extensor side. You can put the pads anywhere, as long as you get a solid contraction you will decongest the entire area.

A minimum dose of 20 minutes will provide massive benefit. But, feel free to go ahead and pump as long as you need. The non-fatiguing function of Marc Pro means you won’t lose your ability to grip or function. Decongesting the lower arm will help bring back function to improve grip strength and reduce congestion related pain in areas such as the forearm.

2. Tissue Scraping

grip strength Tissue scraping is a technic used to improve the sliding function of tissues and desensitize the area. When tissues don’t slide well over one another, the tissue gets stiff and painful. Dysfunction can develop from adaptation errors or the if the tissues were worked too hard. This can create gripping problems and pain throughout the forearm. To improve this dysfunction, Kelly recommends doing some scraping work on the tissues. You can use a Leopard Claw or anything similar you have available, such as a spatula or spoon.

Hold the tool at a 45-degree angle to your skin.
Lightly scrape at first to get the tissues used to the sensation, then gradually put more pressure on the area.
Scrape in one direction for 30 seconds to one minute.
Scrape down in the other direction for the same amount of time.
If the tissue feels irritated, that’s a good indicator that you’re done scraping for the day

This technique is fair game to use anywhere you need. You can use it on your hands if they feel tired at the end of the day. Or you can use it on your elbow or forearm tissue.

3. VooDoo Floss

grip strength VooDoo floss creates localized levels of temporary compression. The goal for this is to drive out congestion. Kelly says the Marc Pro is the most effective option for decongesting, but VooDoo floss is another technique that can be used. With the band, you can target larger tissue systems such as the forearms, or the smaller tissue systems located in the fingers. In the video below, Kelly shows you how to wrap the forearms and fingers.

When wrapping, overlap the band 50% at 50% tension
Always wrap towards the heart
Once wrapped, create some movement in the area
When you start the get a little tingly, remove the VooDoo floss

With just a little bit of hand care, you can improve the function of the lower arm. Removing congestion and improving blood flow and fluid dynamics is a great way to restore how your forearms and hands are supposed to work. Recovery of this area has important benefits for reducing common issues like forearm pain or improving grip strength.

Some people might think that 5.5 hours of cycling is insane. But, for Marc Pro Cycling rider Kyle Kirby, it’s just another day of training. Kyle shares his cycling workout and how he uses Marc Pro post-ride to recover and relieve pain. If your legs are exhausted and need some help, try using Kyle’s recovery routine.

Workout Details

Distance: 88.89 miles / 143 kilometers

Time: 5.5 hrs

Elevation gain: 6500 ft

Description: The main objective is to get long consistent miles with some climbing at a decent pace. This was the second day into a three day block where I rode over 5 hours each day. This is known as base building. Getting miles in the legs is imperative to a successful race season. With limited time to train during the week I use these 3-4 day blocks to build my form and set the foundation for the upcoming season. When doing back to back days that are this long and demanding I use the Marc Pro Plus to accelerate recovery before the next training day. Once I finish the training ride I will get a quick Herbalife protein smoothie in and will quickly get a meal prepared to help get the recovery process started.

Marc Pro Details

cycling workouts After a big block of training I like to use my Marc Pro to recover in a few ways. The Marc Pro is great to flush the legs and get ready for another big day of riding, but it’s also great for maintenance work on any small issues sustained while training. I use my Marc Pro Plus to deal with some minor right knee pain, following their placement guide from the website. Recovery time from minor issues I’ve had are greatly reduced by treating it with my Marc Pro unit.

What initially attracted you to athletic training?

I have always been involved in sports. In high school, I played football, wrestled and did track and field. When I first started college, I started in the nursing program, but I gravitated more towards athletic training.

I completed my undergraduate clinical education at Western Michigan University with a degree in Athletic Training. Through my clinical hours, I rotated with many different sports. I went to graduate school at Eastern Michigan University and received my Master’s Degree in Sports Management.

What is your philosophy in regards to athletic training?

I believe that athletes need to get the blood flowing and the lymph system pumping. With faster recovery, athletes can return to play much quicker than doing RICE.

What sports do you typically work with?

I work primarily with the men’s basketball team at the University at Buffalo. I travel everywhere the team goes, and our main travel months are from November through the end of March. We also have off-season practice and conditioning throughout the year, so I am constantly working with the players.

What shifts have you seen in athletic training throughout the years?

The biggest shift has been from rest to movement. It used to be that you would cast ACLs, now you get them moving quicker. With ankle sprains we know getting the ankle doing rehab quicker pays off. There has been a shift away from just resting with injuries. Instead, the new focus is that tomorrow is day one of recovery and rehab.

What is the most difficult aspect about being an athletic trainer?

There is a huge time commitment with athletic training. Also, you have to manage the athlete’s drive to compete in an unsafe environment. Sometimes you have to slow an athlete down from running through the brick wall with injuries. As an athletic trainer, you have to ensure that a player is practicing and competing safely.

How were you introduced to the Marc Pro?

Initially, I heard about the device when I was at Michigan State. When I arrived at UB, I had the opportunity to get one new thing for the training room. I contacted Gary Reinl and purchased a Marc Pro.

What are your thoughts about the “Ice Age”?

I try to stay away from icing injuries as much as possible. I read Gary’s book, “Iced!: The Illusionary Treatment Option.” The concepts that Gary discusses, sparked my interest and confirmed some of my ideas. I was able to learn more about ice and how it can hinder recovery instead of promoting it. Now, I primarily use ice to cool the water down for Gatorade.

How many Marc Pros do you have at the university?

We have 6 to 7 units total at University at Buffalo.

What is your Marc Pro protocol at the University at Buffalo?

We keep the units in the training room and keep each athlete hooked up to the device for 20 to 30 minutes at a time. If an athlete’s schedule permits, then we encourage them to be hooked up to the device for longer.

I also travel with a Marc Pro so I can set players up with it during bus rides and in hotel rooms.

We sometimes will send athletes home with a Marc Pro unit, but only in rare circumstances. We tell athletes to use the Marc Pro at home for at least 2 to 3 hours at a time and recommend that they sleep with the device running too.

What do your athletes like best about the Marc Pro?

The athletes like that they feel recovered and looser than before a treatment.

How has the Marc Pro helped you and your team in the training room?

The Marc Pro allows us to setup athletes to get recovered quickly. An athlete’s joints might not be moving really well when they first come into the training room do to any swelling and edema, but after using the Marc Pro, they feel looser and the joint less stiff. This makes rehab more functional and appropriate than keeping an athlete on a training room table doing ABCs.

What is your favorite part about working with athletes on a daily basis?

My favorite part of the job is helping an athlete get back on the court post-injury. Seeing an athlete run after a major injury or back on the field after surgery is the best feeling.

What advice would you give to athletes about recovery?

Be active. The worst thing athletes can do is to not be active when they are sore. Heading for a jog or spinning on the bike can help flush out the body when you are sore. Athletes also need to sleep at least 7 to 8 hours and fuel with the proper nutrition.

Why RICE is Outdated & What you Should do Instead

Athletic Trainer Spotlight | Ron Linfonte of St. John’s University

Why do pro athletes choose Marc Pro?

No matter what sport you participate in, the body’s recovery process is the same. Every type of athlete, at any level, can benefit from adding the most effective recovery tool in to their routine. In this video, elite athletes across various sports discuss how Marc Pro helps them excel at what they do.

Noah Ohlsen– 5x CrossFit Games Athlete
Corey Kluber– 2x AL Cy Young award winner, pitcher for Cleveland Indians
Dan Straily– Pro pitcher at Miami Marlins
Kelly Starrett– Mobility expert: physical therapist, author, and speaker
Heather Jackson– Ironman champion & pro triathlete
Gary Vitti– Head athletic trainer for the Los Angeles Lakers for 32 years
Andy Potts– Ironman champion & pro triathlete
Ryann O’Toole– LPGA tour player
Ryan Hughes– Pro motocross rider, coach, and trainer
Scott Panchik– 7x CrossFit Games Athlete
Emily Bridgers– 5x CrossFit Games Athlete
David Leadbetter– Author and coach to PGA/LPGA golfers

Marc Pro is my modality of choice. It will reduce the fatigue time of my players, keep them on the floor working at a higher level for a longer period of time. – Gary Vitti

If you aren’t recovered, you’re not going to be performing your best. You’re going to be fatigued, you’re not going to be getting the most out of yourself. You’re also going to be opening yourself up for injury. – Heather Jackson

Speeds up that recovery. You’re able to get more out of your catch game the next day – Corey Kluber

By Shane Jenne, CSCS, NSCA-CPT

What is Ruck Marching?

Ruck marching can be defined as simply getting your gear from point A to B using a backpack. Ruck marching is often seen, and felt, as one of the most grueling “gut-checks” you will perform during your military training. They are usually conducted one or two ways: 1) Early in the morning with little to no sleep or 2) at the tail-end of a field exercise when all of your equipment is wet and you are feeling used and abused. In either scenario, you are completely drained of all energy and need to keep your head down and put one foot in front of the other. The train up to build your capacity to ruck is typically done linearly.

The soldier will have a packed 35lb ruck and have worn their Operational Camouflage Pattern (OCP) uniform, boots and TAPS completed with the soldier’s rifle and 8 quarts of water. Generally, each mile will be completed within a sub-15 minute standard.

In a 12-week course, you will conduct a 4-mile forced ruck march and by week 11, you would have completed a 6, 8 and 10-mile ruck march as well. This poses many issues, one of which being that there is no stimulus provided in between ruck march events. Soldiers are then expected to not only perform at their original level, but also exceed in mileage with no proper training program.

3 Problems with the Way We Train

The test weight used in gated ruck march events doesn’t compare to the weight used while on combat patrols. On patrols, it is very common for an individual soldier to carry 80+ lbs. This weight comes from their sleep system, many changes in complete uniforms and necessary equipment to complete their mission.
There is no consistent stimulus in between ruck marches. Traditionally, you complete your ruck march every third week or so then continue basic physical fitness training consisting of a lot of cardio with very little strength work.
Framing ruck marches as “gut check” events allows each soldier to see it as a burden. Each soldier looks forward to the moment when he/she can take a knee and dump the ruck from their back with a sigh of relief. The reframing of the rucksack itself would shed light on its importance. As I mentioned earlier, it is essentially the lifeline of the individual soldier and the collective as well. In the ruck, you carry the mission essential equipment and without it you will not complete the mission and go back home.

Strength Training for Ruck Marches

You can improve your rucking by including strength training into your program. A good way to build a solid base is through a focus of what I call a Chassis emphasis. You want to be a brick wall of a soldier. Focusing on the Squat, Deadlift, Shoulder Press and Farmer’s Walk will allow you to earn more stabilized trunk musculature.

Musculoskeletal injuries are occurring at such a high rate because most soldiers are simply not strong enough to handle such loads (80+ lb. rucks). You should be able to Squat 1.5x of your bodyweight for a set of 10 and 2x your bodyweight for a set of 10 just as a BASELINE to start influencing your capacity to ruck. If you can’t do that, which I would say the majority of us can’t, then you are at risk for injury.

The Primary lifts (the first lift of each day) should be periodized weekly to more of a strength focus up until the third week. Progressively overload these muscle groups by lifting a heavier weight for a lower prescribe rep count. The fourth week, a deload week can be utilized if needed, if not, continue back at 3×10 at a heavier load than you started. Over time, you will become stronger.

Recovery Recommendations

First and foremost, after rucking, fight every urge to ruck flop and simply sit down. A mere five minutes will go by, it’ll be time to move out, and you will hate every cell in your body. I suggest that you place your ruck down, and continue to walk around a bit. The focus should be to loosen and restore range of motion in your shoulders, hips and ankles. Perform some simple arm circles and bodyweight squats and deadlifts. You want to focus on greasing those positions you haven’t expressed during your time ruck marching.

As soon as you can get away from your chain of command, conduct hygiene and immediately apply the Marc Pro electrodes to your problem areas. For me, my problem areas are my calves and quads.

After allowing the Marc Pro to run it’s course on you for 30 minutes, unplug yourself and perform simple mobility techniques and stretches to get rid of trigger points and lengthen your muscles. I would suggest using the Marc Pro again for another 30-45 minutes before bed to further enhance recovery. The more active you are in your recovery techniques, the lesser the ruck will have a debilitating effect on you. The more sore you are from the ruck, the more ineffective you will be in your follow on training, the more you will set yourself behind your peers.

Stacy Carone, Associate Athletic Director for Sports Medicine at UMBC, shares the success she’s seen with a sophisticated recovery strategy and Injury Prevention Task Force in place.

What initially attracted you to athletic training?

I knew that I wanted to be an Athletic Trainer beginning in high school. I tore my meniscus playing soccer and a physical therapist spoke to me. I knew that I wanted to work only with athletes– the geriatric and pediatric populations did not resonate with me.

I completed my undergraduate degree in sports medicine and had an amazing mentor, Steve Walz. He taught me to always place the wellness of student athletes first. He’s incredible and has been one of my best cheerleaders throughout my entire career. That philosophy of placing student athlete wellness first shaped who I am as a practitioner. I still carry that message around with me today.

After I graduated with my bachelor’s degree, I knew that I wanted to diversify and impact change in athletes’ lives in a substantial way. I knew that I needed to become an administrator, so I completed my Master’s Degree in Sports Administration.

What is your philosophy in regards to athletic training?

Student-athlete wellness is the number one priority. Student athletes are the “why” of why we are here to provide care. They are our everything. So it is up to us to provide the highest level of total care.

Building a strong relationship around trust makes the biggest difference in growing with student-athletes. We have the opportunity as athletic trainers to build a beautiful relationship with students while providing great-level care.

What sports do you typically work with?

Right now, I am work as the men’s Lacrosse team athletic trainer. I am working with 45 lacrosse players on a day-to-day basis.

What injuries do you typically see on a regular basis?

We see many different types of injuries with lacrosse including joint injuries, concussions, and various oft tissues injuries. It is a contact sport.

You created an Injury Prevention Task Force. Can you explain why this was important to you?

When I first arrived at UMBC, our injury rates and time lost were extremely high. I wanted to learn more about why the injuries were occurring and what we could do better to prevent some of them, so I created the Injury Prevention Task Force to figure out what injuries athletes are predisposed to based on movement patterns and functional deficits.

Every 4 to 6 weeks, our task force team comprised of our head team physician, our physical therapist, 3 strength and conditioning coaches, and another athletic trainer, all come together and review data. We ask questions like, “What do the injuries look like?” and “What are our numbers?”

Since the Injury Prevention Task Force was implemented in July of 2018, the average length of injury has reduced from 6.31 days to 1.86 days. We know that player availability equals team success. We also know that there are trends with acute and chronic athlete workloads. The workload of athletes needs to correlate to the amount of recovery for an individual athlete. The number one predictor of injuries is volume.

We are dedicated to injury prevention because a healthy athlete is a happy athlete.

What shifts have you seen in athletic training throughout the years?

I think as the field grows and the scope of practice grows, so does the profession; medicine is always evolving and so are we. Athletic trainers have partnered with physical therapists, strength and conditioning coaches, physicians; our partnerships with these professionals helps to provide the best care for our student athletes.

What is the most difficult aspect about being a trainer?

The burnout rates are high with this profession and the hours are long. I have learned that work-life balance is key. While the best athletic trainers are the busiest ones, you still need to find balance with the work that you love. Having a supportive family makes a world of difference too.

How were you introduced to the Marc Pro?

I have always been a huge fan of Kelly Starrett. I would always check out the latest with the Supple Leopard and Mobility WOD. In one video, I watched Kelly Starrett bring on this guy, Gary, and talk about anti-icing. I was automatically hooked on the idea, and did some additional research.

I decided I was going to do some of my own controlled studies with a Marc Pro Plus at Villanova. The idea of not icing started clicking and I learned more about what this machine could do. We saw amazing results. This changed my philosophy about having to use ice for injuries and I could show others case studies to prove it.

What is your Marc Pro protocol at UMBC?

The Marc Pro is catching on at UMBC now as more athletes benefit from using it. We like to keep one in the training room where we hook athletes on to it for at least 30 minutes. We check a Marc Pro out so that athletes can use the device for longer and while they sleep too.

What do your athletes like best about the Marc Pro?

Athletes like that they feel looser and flushed out after using the Marc Pro. Plus, they are usually less sore and have less swelling.

How has the Marc Pro helped you and your team in the training room?

When I started, there were no recovery tools available. Ice was the recovery tool. Since adding our first Marc Pro to UMBC in October, everyone is now noticing the difference in how athletes are recovering.

What is your favorite part about working with athletes on a daily basis?

Getting to make a positive difference in student athletes’ lives. I keep in touch with athletes way after their collegiate careers end. I have been to athletes’ weddings. I like to keep up with these amazing relationships.

What advice would you give to athletes about recovery?

Recover. Even if you don’t feel like your workout was the hardest you have ever done, you still need to recover. Put recovery first; we are now beginning to really understand how vital all aspects of recovery are to injury prevention and athletic performance. An athlete needs to take personal ownership of recovery and make sure to sleep, fuel properly, and hydrate.

You may also like these Athletic Trainer Spotlights:

Ron Linfonte: St. John’s University

Kenny Wilka: Marquette University

Andy Bliz: University of Buffalo

Kelly Starrett of MobilityWOD shares a few solutions for baseball pitchers to help restore range of motion and improve some of the requisite mechanics for throwing. Each mobility exercise should only take about 2 minutes, so you can wrap this whole thing up in ten minutes or less.

1. Anterior Barbell Smash

Consistent throwing often causes the shoulder to develop into a weakened position (shoulder “cheating” forward). This compromised position puts a lot of tissues into untenable situations that is not only mechanically ineffective, but can also lead to elbow injuries. The first mobility exercise in this routine is an easy way to address some of the soft tissue dysfunction and soft tissue restriction that may be limiting your shoulder’s rotation.

Grab a barbell (or kettlebell or use someone’s foot) and lay it where the bicep meets the shoulder cap to pin the tissues down.
Your upper arm should be pointing straight out from your body with the elbow bent at a 90-degree angle so that your arm is sticking straight up into the air.
Actively work on your internal rotation by bringing your hand forwards toward the ground. With a normal range of motion you should be able to go about 70 degrees without your shoulder popping off the ground so make that the goal for the exercise.

2. Rotator Cuff/Subscapularis

Throwing can cause the muscles in the armpit region to become very stiff. The subscapularis is one of those muscles that is often affected since it branches from the rotator cuff. The magic of this next mobility exercise is to address the relationship of the subscapularis to the rotator cuff and restore rotation.

Grab a lacrosse ball and find a location such as a racked barbell or fence
Put the lacrosse ball in your armpit and use the barbell to dig the lacrosse ball into your subscapularis.
Work through some different positions such as moving arm back and forth along the bar and shearing and pressing through (check out video around 3 mins in for a better visual).

3. Scapula

An important part of being able to rotate thoroughly is maintaining a healthy relationship between the scapula and the rest of the body. In order to maintain a healthy connection, you need to provide some input to the soft tissues between the scapula and spine. This third mobility exercise will help provide the necessary input for the area while also mobilizing the ribs, which sometimes get stiff.

Take a lacrosse ball and lay down
Place the ball about halfway down your scapula
Slide your hand (from the same side as the scapula you are targeting) under your lower back and lay on top of it. The key is the keep your ribcage down.
Roll around and wobble back and forth on top of the ball while taking massive breaths.
Take a big breath in, contract your arm into your back, then exhale for 8 seconds and soften.

Check back in soon for part II that focuses on pre and post arm care!

You may also benefit from these articles/videos:

The Tech Tool that’s Helping Athletes Throw Harder & Recover Faster

Driveline Baseball | Baseball Pitcher Arm Recovery Tips

How to Improve Grip Strength

Joel Luedke, Director of Athletic Training & Sports Performance at University of Wisconsin-La Crosse, relays the shift towards movement-based injury prevention protocols in sports medicine.

What initially attracted you to athletic training?

I didn’t know what an athletic trainer was in high school, but I knew that I wanted to do something in the kinesiology field when I was in college. At freshman orientation at the University of Wisconsin—Madison, I heard about athletic training. I liked that it tied in medicine and sports, and I decided to move forward with athletic training as my major. Plus, I got to avoid organic chemistry!

I started taking courses and then got into the athletic training program during my junior year. During my clinical time, I worked with football, women’s volleyball, wrestling, and high school teams.

What is your philosophy in regards to athletic training?

My philosophy has evolved over time. I like to think of myself as a ‘jack of all trades’ that is always adding to my toolbox to help with injuries and recovery. I have focused on both soft tissue work and rehab, and different ways to address athletes’ issues.

What sports do you typically work with?

I have worked mostly with football for the last 5 years. With football, we have had ankle injuries, shoulder injuries, AC joint separations, shoulder soreness, and hamstring strains.

What shifts have you seen in athletic training throughout the years?

There has been a huge shift to incorporating soft tissue work with athletes. There also is now a lot more movement-based tools and protocols to encourage athletes to move and rehab.

We now also focus on how to identify the root cause of chronic injuries and think about why the injury actually taking place as opposed to just treating the symptoms. We ask the questions about why certain areas of the body are weak and look at a more global view of why an injury is taking place.

What is the most difficult aspect about being an athletic trainer?

It is difficult to dedicate enough time to each individual. You want to give an athlete all of your time, but with so many athletes and limited resources, that is not possible.

What advice do athletes hesitate to listen to?

Recovery. Focusing on sleep and regeneration. Spending time on rolling out and helping the body recover. Athletes tend to avoid the things that are not the most fun or exciting. However, recovery is some of the most important work an athlete can do.

How were you introduced to the Marc Pro?

I am a big fan of Kelly Starrett and his soft tissue mobility ideas. On Kelly Starrett’s page, I saw a video featuring Gary Reinl and Mark Bell where they discussed the Marc Pro and why you shift away from icing as a recovery tool. A lightbulb went off in my head when I heard Gary describe why icing may not be the best protocol for injuries and I read Gary’s book.

Starting to learn more about icing, I began to challenge my own mindset about the effectiveness of using ice. I had the chance to speak with Gary and learned more about the logic of avoiding ice with treatment.

We were taught to use ice in school. When I thought about the “why” of why do we use ice, I couldn’t answer that question fully.

How many Marc Pros do you have at the university?

We have 3 units at our school and want more. We are looking at other avenues to get more so we can use more units for recovery, and not just injuries.

What is your Marc Pro protocol at your school?

We keep our Marc Pros in the training room and tell athletes that they need to be hooked up to the device for a minimum of 30 minutes to experience the benefits.

What do your athletes like best about the Marc Pro?

It has been quite the process to get athletes away from ice. We explain the physiological components of swelling and then athletes begin to understand moving away from icing.

For example, we had two athletes with dislocated elbows, which yielded a lot of swelling. With the Marc Pro, the swelling with these injuries was significantly reduced and these athletes could start rehab protocols much sooner.

How has the Marc Pro helped you and your team in the training room?

Utilizing the Marc Pro for injuries has allowed us to incorporate and add more active recovery protocols and move away from passive modalities.

What is your favorite part about working with athletes on a daily basis?

It is amazing to see what athletes can accomplish by doing the little things that can help them become very successful. Being a part of an athlete returning to the field after a major injury is an incredible part of this profession.

What advice would you give to athletes about recovery?

Make it a focus. Make sure to train smarter, and not just harder. Don’t short change recovery and truly make it a priority.

You may also be interested in these other interviews:

Andy Bliz of University of Buffalo

Kenny Wilka of Marquette University

Ronald Linfonte of St. John’s University

What’s the most abundant protein found in the body? It’s collagen! Our bones, muscles, skin, and tendons are built from this protein. When we don’t have enough collagen running through our system, the structures can become weak and break down. Since collagen production declines with age, it’s important to find ways to increase our levels to keep our bodies healthy and functioning efficiently. Collagen supplements can have a ton of benefits for everyone, but especially athletes or people who are active.

1. Increase Muscle Mass

Even though a small percentage of muscle tissue is comprised of collagen, it plays a big role in muscle strength and function. Research findings suggest that collagen supplements taken in combination with resistance training can increase body composition and increase muscle strength compared to the placebo group. This study was conducted on older participants and more research on the topic is needed, but the benefits for increased muscle mass look promising.

2. Promote Joint/Bone Health

Joints start to break down with age. With this cartilage deterioration comes stiff, achy joints that don’t move as well as they use to. It also causes joint pain which can prevent you from working out or participating in the activities you love. Taking a collagen supplement can help reduce joint pain and prevent joint degeneration.

Bones consist mostly of collagen. Since collagen levels decline with age, bone strength declines as well. Adding collagen into your diet can help restore bone strength. A recent study showed that in a randomized, double blind and placebo-controlled study, collagen peptides significantly increased bone mineral density.

3. Support Heart/Circulatory System

Arteries are an integral part of the circulatory system. Without adequate amounts of collagen, arteries can become weak and fragile. Collagen provides structure to arteries to keep them strong and healthy, so blood can be effectively transported throughout the body. It’s also been shown that collagen can help increase good cholesterol levels within the body.

4. Improve Digestion

Gut health has been a hot topic of conversation lately. Many issues, diseases, and ailments are linked to an unhealthy gut. Some practitioners are using collagen as a way to treat leaky gut syndrome. The amino acids in collagen may reduce inflammation and inhibit oxidative stress within the intestines.

5. Boost Skin Health

If you want to improve your skin’s elasticity and vibrancy, collagen is a great way to do so. It also provides hydration benefits for your skin so it can stay firm and healthy looking.

With all these benefits of collagen, it’s worth considering adding some sort of collagen supplement into your diet. There are many different types of collagens available, so make sure to research which one is most beneficial for you.

You may also be interested in:

The Best Supplements to Take for Optimal Health & Performance

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If you want your body to have a positive reaction to training and become more effective than when you started, arm care is a must. Pitchers of all levels are adopting the notion that training doesn’t stop on the field. Throwing takes a toll on the tissues, so in order to prevent overuse injuries and keep arms healthy, recovery and warm-ups are becoming the norm. Kelly Starrett shares a few solutions for pre and post arm care that will help throwers survive and thrive in the season.

1. Press Downs

Healthy elbows require nutrition and hydration, which are provided by your blood. One of the easiest ways to increase elbow tissue perfusion rates, is by incorporating press downs. Engorging your elbows with blood is a useful technique to use before you start to throw to properly prepare tissues or as soon as you’re done throwing to help recover the area. The goal with these press downs is to increase blood into the elbow, without causing fatigue.

Take a large rubber band
Hook it onto something above the height of your head (such as a fence)
Grab the band with your hands, bend your elbow and then straighten
Complete 100 press downs *this is just about creating movement in the system so do less reps if it starts to become fatiguing*

2. VooDoo Floss

When it comes to getting athletes turned around and ready for the vigor of sport, Kelly Starrett has had excellent success across all levels of baseball with using VooDoo floss. This strategy involves high-level compression, making the vasculature work hard to push blood into the area. But, once the band is removed, you’ll get a big rebound effect and the blood will come crashing back in.

Note: VooDoo floss traps the entire fascial sheets of the elbow and the forearm into a single mass and restricts blood flow, so after a couple minutes wrapped up, your elbow may not feel very good. Work as much as you can with your window of opportunity. By rotating the tissue system and the bone system underneath it, you can reach areas that are normally not addressed.

Get your VooDoo floss and start wrapping at 50% tension a couple inches below your elbow
Wrap up towards your elbow, making sure the band overlaps itself as you wrap
Keep wrapping up until you get a couple inches above your elbow
Tuck the end of the band into itself to hold in place
Grab the elbow with your opposing hand and rotate the forearm in the opposite direction as you rotate your upper arm
Then, work on bending and flexing the elbow
Do the same rotation action, but instead of grabbing the forearm, grab up top near your hand.

3. Marc Pro

The last technique that Kelly is a huge fan of is Marc Pro, which speeds the recovery process and allows you to recover while you’re sitting around or on the car ride home. One of the problems with traditional heavy arm loading, like throwing, is that it’s difficult to decongest the area afterwards with enough non-exercise activity. Marc Pro helps reset the clock to zero, so instead of waiting 2-3 days for your body to adapt to the stress, you can do it right away.

To place the pads, Kelly recommends placing one pad below and one above the area you want to recover and decongest. Just make sure the target area is contracting. If it’s not contracting, move the pads around slightly until a visible contraction is present. Here are some common pad placements for baseball players:

Driveline Baseball’s video showing: General Arm Placement, Elbow Specific Placement, and Shoulder Specific Placement
Lower arm recovery to improve grip strength

What initially attracted you to athletic training?

During college, I played rec football. One of my teammates was in physical therapy school and was taking a course in athletic training. She was persistent and recommended that I consider volunteering in the athletic training room. I was originally a business major and not interested. Then one day I ventured into the athletic training facility to see it in action.

I was immediately immersed in the competitive nature of sports in the athletic training room. I saw not just like-minded athletes, but a group of professionals who were committed to helping young athletes get back on the field. There was so much energy around that central driving force. I watched what the athletic trainers were doing, and I thought “I want to do that!”. From that day, I have been serving and learning in the athletic training room, and I haven’t looked back since.

How many student-athletes are at Georgia Tech?

We have 450 student-athletes.

What sports do you typically work with?

My primary sport is volleyball. Because we are a centralized facility, our full staff has the opportunity to serve and work with all of our student-athletes. We share in everyone’s knowledge and understanding of injury prevention, care and athletics. It’s a special collaboration.

Do you typically see similar injuries across all of the sports you work with?

Yes. Specifically in volleyball, I typically see shoulder injuries. However, I also see a range of musculoskeletal injuries, like hamstring, knee, or ankle injuries. I’ve learned over the years that competitive volleyball is an extremely explosive and dynamic sport. These athletes train and compete in every plane of movement, which makes it important for athletic trainers to take an aggressive approach in how we are assessing and treating these athletes.

What is your philosophy in regards to athletic training?

We treat people. “Nobody cares how much you know, until they realize how much you care” is a quote that my mentors have modeled, and it has become a life philosophy. In my opinion it helps me treat so much more efficiently and effectively. The emphasis is on the patient, so it is inherent that there is a genuine interest and appreciation for how we will treat and care for the individual.

What shifts have you seen in athletic training throughout the years?

Most of our athletic trainers incorporate manual therapies in the initial phase of treatments and care. Not that we do not rely on therapeutic modalities, but our hands have become our primary asset.

How were you introduced to the Marc Pro?

I was introduced to the Marc Pro at an NATA convention about 5-6 years ago. While I was walking through the exhibit hall, I ran into Gary Reinl. He shared about his philosophies in regards to recovery and icing, and he mentioned the Marc Pro. We exchanged contact information, and he shared more details about the unit and the research after the conference.

About a year later, our volleyball team purchased three Marc Pro units. After implementing them, and seeing some successes with student-athletes from varying sports, more of our teams began incorporating Marc Pro into their daily/weekly recovery routines.

How many Marc Pro units do you have at the university?

We have about 20 units.

What is the protocol for using a Marc Pro in your training room?

For an acute injury, the Marc Pro becomes another set of hands. We use the Marc Pro to pump the area and assist with opening the lymphatic chains to encourage flow.

A typical protocol consists of 20 minutes of the Marc Pro, followed by range of motion exercises and then the athletic trainer will work with the athlete, focusing on manual therapies, like massage.

We permit athletes to take the Marc Pro unit home for use in their dorm or classroom. In some instances, we instruct them to use the Marc Pro in the morning when they rise, which serves as a pre-therapy session prior to reporting to the athletic training room.

Do you use the Marc Pro for team travel?

We use the Marc Pro with athletes traveling during plane and bus rides. Athletes also have the opportunity to use the devices in hotel rooms when we are on the road.

Do you use icing as a recovery method in your training room?

We still use ice. However, prior to considering ice, I/we do consider both the short-term and long-term goals that I/we are trying to accomplish with the injury.

From the research and considering how our body heals, there are some benefits to delaying and avoiding ice therapy for acute injuries. From experience, when I have avoided icing an acute injury, the student-athlete experienced improved tissue response, healing time and recovery. It was great to see the athletes’ body respond quickly, and consequentially I didn’t want to inhibit the body’s natural healing process.

What is the most difficult aspect about being an athletic trainer?

The limited time with the college athlete. Athletes have a fixed amount of time between class, practices, and life. As an athletic trainer, you must make the most of your time with them. And the Marc Pro has helped us to improve our efficiency.

What advice would you give athletes about recovery?

Do it. Athletes need to recover. The ideal for performing is to have pain-free range of motion. Their bodies take a beating and tissue is constantly being broken down during strenuous workouts. In order to recover fully, healing has to take place. Recovery and rest must be a priority. If you have access to modalities and tools, use them.

For example, two of our former student-athletes are now professional athletes. One is an Olympian and another plays pro basketball. They both have shared that they wish they would have made recovery a greater priority while in college. If some of the best athletes are saying this, I take that to heart as a clinician, and encourage all athletes to recover appropriately.

What is your favorite part about working with athletes on a daily basis?

I genuinely love people. I don’t take this responsibility as an athletic trainer lightly or for granted. In this profession we have the ability and opportunity to give our athletes and coaches wings to soar, in both word and deed. When athletes come to us, they are usually in a compromised situation and need assistance.

I love it when the light bulb comes on with an athlete and they get it. They begin to understand and appreciate the process. My parents taught me to serve. Witnessing and helping young person not just succeed on the field, but in life too, brings me so much joy.

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Athletic Trainer Spotlight | Ronald Linfonte of St. John’s University

Why RICE is Outdated & What you Should do Instead

Athletic Trainer Spotlight | Kenny Wilka of Marquette University

Improve your running positions, make your muscles more robust, and be the fastest runner in your group. Kelly Starrett shares how to run faster with these warm up/prep strategies and end range isometric stretches. Let’s jump into some of his pre training strategies for runners.

Step 1: Warm Up & Prep

What’s one of the most effective ways to warm up and prep your body for a run? Believe it or not, it’s jumping rope. Adding in jump rope exercises before a run can help restore proper positions and mechanics, return springiness back to your body, and challenge positions that sometimes get a little bit weak or soft.

Jump Rope Routine

Position 1: For the first position, keep your toes together, butt squeezed, and body lengthened during the jumps. Don’t worry about trying to go fast or do any tricks, focus on getting a full push through plantar flexion of the foot and staying tall. This will help teach your body to absorb and have access to the whole foot. Complete 200 jumps in this position.

Position 2: The next set involves some single foot work. This will strengthen the small intrinsic muscles of the feet, help work on single leg control, and prepare your body for running loads that can be 2-4 times body weight. Keep the same general position as the first exercise, but use only one leg to jump while the other leg is extended in front of your body. Complete 100 jumps on each foot.

Position 3: It’s time to take your legs into a split stance running position. Put one foot slightly in front of your body and the other behind and complete 50 jumps. Switch which leg is in front and back, and then complete 50 more jumps.

Step 2: End Range Isometric Stretches

Loading the fascia and connective tissue into specific positions is a great way to prepare the body to run. All of these stretches will load the finishing running positions to improve your trailing leg shape. Keep your muscles active throughout the stretch, but really contract and squeeze as hard as you can during the 4 second hold.

Stretch 1: Find an elevated surface such as a curb or stacked barbells. Put your foot up to get a bite on the ledge and then step across with your other foot to load the tissues. Squeeze your glutes and take a big breath in for 4 seconds, hold for 4 seconds, and then slowly exhale and relax for 8 seconds. Do 2-3 rotations of this 4-4-8 pattern.

Stretch 2: This stretch can be done on a couch or any place where you have a floor meeting a wall. Load your back knee into the corner up against the wall of the couch. Bring your other leg up into a high kneel position. While squeeze your glutes, inhale for 4 seconds, hold for 4 seconds, and exhale for 8 seconds.

Stretch 3: Stand in front of a couch or chair and swing your leg straight back so it can rest on the fixture. Jump out with your leg that’s on the ground to create some distance. Lower yourself down while keeping your glutes engaged. Do a 4 second inhale, 4 second squeeze, and 8 second exhale and relax.

Incorporating these stretches can help create new neuromuscular end range shapes and promote better extensibility in the hip and leg. Check back for How to Run Faster: Part Two which will get into post running strategies with tissue restoration skills and drills.

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