As a triathlon coach, pro athlete and race director, I am in contact with hundreds of athletes. One question that I keep getting asked over and over is:
“I have developed some soreness in the muscles of my [insert body part]. How do I get rid of it?”
Here are the four necessary tools for both reactive and proactive muscle treatment:
(1) The Thera Cane
Although it looks like it might appear in an adult toy catalog, the Thera Cane is the quintessential self-massager. The unique shape allows you to effectively and forcefully apply pressure to reach and relieve those hard to reach knots in your muscles (”trigger points”) like the ones in the back of your upper back / neck caused by riding in an aero position.
(2) The Foam Roller
Using a foam roller is like getting a massage. Applying your body weight to the roller, the roller works by providing deep compression of the rolled muscles in order to them up, get the blood flowing and help the body recover. It can be used post-workout, after a stretching session or any time you feel tight and in need of a massage. I use my foam roller (36″ full round) every night before I go to bed, especially to loosen up and stretch my IT band, upper hamstring and lower leg (gastroc, soleus) muscles.
(3) The TP Massage Ball
From the company: “TP Massage Ball’s primary focus is to relieve the muscle of existing spasms and/or trigger points by applying pressure to the ‘trigger point’ area.”
I like using the massage ball for the glutes and upper hamstring muscles. It’s more pliable than a tennis ball and provides enough pressure to relieve a trigger point or spasm and provide a massage.
(4) The Trigger Point Therapy Workbook
This is an excellent book that my friend and training partner, Brady, recently lent to me after I had developed muscle soreness and tightness in my right hamstring muscles. Used in conjunction with the above tools, the book will help you identify where and how to release your trigger points.
Happy and Safe Training,
David
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David B. Glover
Writer, Athlete, Coach and Race Director
Author of Full Time and Sub-Nine
Personal Web: www.davidglover.net
Business Web: www.enduranceworks.net
©2008 David B. Glover
