Unfortunately many triathletes don't make the times they hope for in races and in some cases don't even make the start line due to an injury sustained in training. This can be down to a number of reasons but very often due to overtraining, poor periodisation of the training schedule and muscle imbalances that can be caused by improper technique, poor posture and/or a lack of flexibility.

We appreciate that time is an issue for most people. Trying to train like a professional yet spend time with the family and work 40 hours per week is a juggling act at the best of times! What is important though is that simple exercises that are scientifically proven to prevent injury are not left on the ‘to do' file. Self-Myofascial Release (SMR) is quick and easy to perform and foam rollers are a great tool that reduces the need for costly sports massage and physiotherapy bills in the future.

Self–Myofascial Release (SMR)

SMR is a type of stretching technique that focuses on the fibrous tissue that surrounds and separates muscle tissue. Muscle adhesions or ‘knots' and scar tissue is present in most peoples muscle fibres – especially in a triathlete!

A knot forms when muscle fibres become bundled as opposed to there normal straighter alignment. These bundles can occur as a result of playing sport, repetitive movement or from simply sitting down for long periods of time. Scar tissue tends to form as a result of tissue trauma such as a muscle strain. Scar tissue initially forms to prevent further injury by covering the area of trauma in a similar way to how a scab forms on our skin to help the healing process.

Unfortunately, like muscle fibre bundles, scar tissue can not be removed unless it is broken down through massage by a therapist or through self myofascial release using a foam roller (or similar object). If they are not removed they will place the muscle at an altered length which in turn will affect the joint the muscle attaches to. For example a tight hip flexor (top of thigh) will inhibit the gluts (buttocks) and prevent it from activating effectively. The gluts help to stabilise the back and knees and therefore have a significant affect on your both your health, and your triathlon performance.

When using a foam roller it is important to locate a tender spot and sustain pressure on that spot for a minimum of 30 seconds. The process of relaxing the muscle into the roller produces a response within the muscle to relax the bundled fibres and realign them. Once realigned, muscles are able to function with greater power.

Take for example the calf muscle; To move from one foot to the other (as in running) the calf must first lengthen (eccentrically load) before it can shorten (contract). If the muscle is affected by a knot it will not lengthen optimally and therefore the amount of propulsion (power) generated will be reduced. Less propulsion leads to less speed.

It is important that such knots are removed as quickly as possible to enable the muscle to work at its optimum level. SMR also reduces scar tissue from within muscles that remain from previous injuries.

As an athlete with TriathlonCoaching.uk.com you will receive a short programme of foam rolling exercises to perform before and after training sessions to enhance performance and reduce the risk of injury.

Stretching Exercises

Within your schedule you will have a variety of stretching techniques to perform;

• Static stretching to realign muscles to their optimal length and tension
• Active isolated stretching to improve muscle extensibility and the range of motion of your joints
• Dynamic stretching to improve soft tissue extensibility by performing movements through a full range of motion without compensations

Each of these principals of stretching are integrated into your schedule to prevent injury, reduce muscle imbalance, improve posture and help with recovery between workouts.

Exercises to Improve Posture

Improvements in technology in recent years have led to more people working with computers and sitting down for long periods of time. Many people have become physically moulded by furniture, gravity and inactivity.

This is not a good basis for sporting success!

The change in lifestyle for many people is having a detrimental effect on their posture which can lead to muscle imbalances. This will have a detrimental affect on a triathletes performance levels and will also increase the likelihood of injuries being sustained. This can result in the athlete entering into the ‘Cumulative Injury Cycle' as described below:

• Poor posture – creates muscle imbalance where one muscle is overactive and its opposing muscle becomes underactive. This can lead to -
• Tissue trauma – The muscle becomes injured through prolonged over activity or under activity, or through an impact injury e.g. falling off a bike!
• Inflammation – A trauma activates the body's pain receptors leading to inflammation in the muscle – the first point in the repair process.
• Muscle spasm – increased tension and inflamation in a muscle often leads to muscle spasm, a common case is a hamstring muscle spasm due to tightness in the hip flexor muscles.
• Adhesions (knotting) – Knots and scar tissue form to help prevent further injury to the muscle. These adhesions protect the muscle but can cause the muscle to shorten.
• Altered neuromuscular control – altered length and tension in muscles affects the relationship between the nervous system and the muscle. The signals between the brain and muscles become weaker. The wrong muscles are often recruited to perform movements and as a result, the joints the muscles cross do not move in their optimal alignment.
• Muscle imbalance – Irregular movement patterns mean some muscles become over active and others become under active. Repetitively performing movements (swim, bike, run) with muscle imbalance will promote further imbalance until eventually it causes pain.

It is important to break the cumulative injury cycle to prevent injury and improve performance . The injury prevention exercises provided by TriathlonCoaching.uk.com will help to prevent athletes from entering the cycle, or help them to break free from it when necessary.

Consistent training is vital to consistent success.

As an athlete with TriathlonCoaching.uk.com you will be provided with exercises specific to helping improve your posture and prevent injury. You can ask our coaches for specific exercises should you have areas of tightness that occur during your training schedule. We are here to offer our support at all times.