Massage Tip

Today’s tip is brought to you by a registered massage therepist, Adrienne Stedford.  She runs her practice, Hungry Triathlete, out of Penticton BC and is a therapist for various training camps.  If you’re a planning a training trip on the Ironman Canada course – you know who to call.


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Training puts HUGE stress on all of the soft tissues in our bodies.  When muscles work hard, they develop microscopic tears which your body has to repair.  Massage is great way to aid in repair of muscle tissue- breaking up scar tissue where it has formed and realigning fibers in their most functional directions.  There is nothing like going to a well-trained Massage Therapist to find your trouble areas and work them out.  Your body can use this type of care after every hard workout, though for most of us time and money limits that luxury.  So here is the hard part – inflicting self therapy on your own body.

What you will need

1) styrofoam roller
2) tennis ball
OR
Trigger Point Therapy Kit

The routine I call the “Self Blender”, works systematically from feet to neck.

1) Have a warm bath or shower to ensure your muscles are warm and pliable.  Fascial tissue   is believed to behave in a toffee-like manner – being more pliable when warm
2) Use the tennis ball to work the plantar fascia on the bottom of your feet.  Do this by sitting and rolling the ball under your foot.  Stand if you can apply more pressure.
3) Use the foam roller to roll your calves, hamstrings, quads, and shins (hit both the tibialis anterior and peroneal muscle groups!).  To do this, keep the foam roller underneath your body and roll on it.  Use your arms and opposite leg (of the one being worked), to shift and adjust your body weight.
4) Use the tennis ball to further “work” any areas that you couldn’t quite get with the foam roller.
5) Now use the tennis ball to work your glutes.  Lay on one side with the tennis ball underneath the side of your hip.  Roll and adjust to work out areas you feel tension.  Finish by rolling your glutes over the foam roller.
6) Do not attempt any self massage to your low back as it is difficult.  Do stretch your back or see a therapist about any pain you are having.  I recommend yoga’s Child’s Pose as a great position.
7) Use the tennis ball to apply pressure to tight areas between your shoulder blades.  You can do this by either laying on the ball or leaning against it on the wall.
8.) Next, use the tennis ball the tackle the muscles directly on your shoulder blades.  Make sure you get the area on the outside edge of the scapula.  This is the location of some rotator cuff muscle attachments and is a common site of origin for pain felt in the upper back, shoulders, arms, and hands.
9) Even though you may feel quite sore post a hard swim or tough bike session, arms are another area best left to a therapist.  First of all, they don’t have the weight to be effective rolling.  Secondly, nerves and blood vessels in the the arms are quite superficial and easy to come in contact with.  Anything beyond some simple muscles squeezing performed by your opposite hand, this is another area best left to a therapist.
10) Finally we come to the neck.  Again, it is delicate area and best left to treatment by a knowledgeable pair of hands.
11) Post a self massage treatment, doing some gentle stretching and cryotherapy (cold treatment) is of benefit.  Stand in some cold water, ice a specific location, or even have a cool shower.  The cold will help flush away inflammation as well as encourage the realigned fibers to stay in place.

Whether you apply it yourself or see a registered therapist, massage therapy is a great way to speed up recovery, prevent injuries, and get the most out of your hard work.