Why triathletes need myofascial release

Posted on : 04 Aug 2015 | No Comments

Why triathletes need myofascial release

Many triathletes are type “A” personalities who take a workaholic’s approach to training. While such intensity is often necessary to compete at high levels, it can also lead to overtraining and injury. One of the best ways for triathletes to avoid problems from overtraining is through myofascial release, which reduces adhesions within connective tissue and allows muscles to move more easily. It also works to relieve tension within muscles and at attachment points.

Training Benefits

Myofascial release can help with the long term relief of anything from acute to chronic pain stemming from a variety of conditions. Other physical benefits include an improved range of motion, reduction in cramping, and a decrease in necessary recovery time, according to Memphis Myofascial Release.

Omitting myofascial release from a triathlete training plan can have a negative effect on muscle tissue and lead to inadequate blood flow to working muscles. This in turn causes flexibility issues, as other muscles called in to compensate quickly become overused and injured. For this reason alone, myofascial release should be considered one of the most important activities for triathletes.

Proper Techniques

Myofascial release can be accomplished in two ways: By booking a Myofascial Release treatment, or self-inflicted treatment. The latter can be achieved by using a foam roller, massage stick, lacrosse ball, tennis ball, or trigger-point release system or other similar product. This second option involves slowly rolling over the problem areas for around 10 to 15 seconds using body weight to apply pressure to the adhesions.

While it is easy to locate a sore tendon, it may be more difficult to discover what imbalances are creating the soreness. For this reason, the triathlete should work the muscle groups above and below the sore tendon in order to best identify the adhesions. On finding areas where there are tight groups of fibers, the triathlete should apply additional pressure. While this may be painful, it is most definitely necessary.

Key Areas

There are a number of areas that are in particular need of myofascial release for triathletes:

The Iliotibial Band and Quad Complex: The Iliotibial (IT) band is the muscle running from the hip to the knee on the outside of the leg. This tends to be the most painful area to work but is particularly beneficial for those suffering from knee or hip pain. The triathlete lies sideways over a foam roller or ball with the forearm flat to the floor. Beginning just above the knee, avoiding the knee joint, the triathlete rolls up to the hip flexor or pelvic bone.
Calf and Lower Leg: Working this area is achieved with a roller starting just above the Achilles tendon. The roller is worked up and down the back of both legs until reaching the back of the knee, once again avoiding contact with the actual knee joint. While rolling, the feet are moved in windshield wiper motions. This myofascial release is even more effective when the legs are stacked although the triathlete will experience more discomfort.
Upper and Middle Back: The arms are crossed over the chest with a foam roller at a perpendicular angle to the body, just above the small of the back. The triathlete rolls slowly from the lumbar-thoracic junction until reaching the base of the neck.
As a final note, Myofascial release should be practiced at least four times a week, ideally on rest days and days leading up to a triathlon competition. It can also be useful just before a training session to work out tension in the muscles prior to warming up.

Read more about the Myofascial Treatment at Ironman Performance Massage