Myofasical Release for Triathletes

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In this episode, I cover the benefits of a technique called myofasical release. Which is a form of rehab trigger point therapy for triathletes with sore bodies from too much training. Katrina Mills is back to do her Hot or Not diet segment. Today, she explores The Greengrocer’s diet. Hannah Brown our student dietitian, starts a new segment called Quirky Food Facts were she covers the benefits of carrots. If you liked todays show share it with your friends and don’t forget to rate the show on iTunes!

Check out this episode!

Here are the pictures from my myofacial release segment:

Foam roller calve Hamstring release Lat foam roller release Spikey ball glute Spikey ball upper back

 

 

Transcript

Myofasical Release For Triathletes- Gabrielle Maston

  • Noticed rehabilitation benefits to triathlon training while doing myofasical release.
  • Many injuries in triathlons and marathons because athletes don’t take care of body in training i.e. rehabilitation.
  • Myofasical release= body made up of connective tissue. Fascia is a fibrous network of collagen, elastin and reticulin that makes up 1/3 of our body. Huge matrix throughout the body and supports organs. Gives body structure and organises compartments of body. Gives tension to muscles.
  • Myofasical dysfunction= caused by injuries. Fascial restrictions can create abnormal strain patterns that can pull on bony structures and pull them out of alignment. Can also cause compression of joints leading to pain.
  • Typical= patella syndrome: knee cap slides to the side because fascia on side of leg becomes tense and pulls on ligaments surrounding kneecap and pulls it out of alignment leading to pain. Can happen to anyone. Example of dysfunction.
  • Myofasical release stop dysfunction and get joints working in right way.
  • Fascia works like a sponge- when it’s stretched or compressed leads to longitudinal changes in collagen fibres and water that’s squeezed out. Collagen fibres retain original state and water continues to flush out into tissues at a higher rate than before. Leaves fibres more lubricated than before.
  • Apply direct pressure to area- trigger points- for an extended period (90 seconds between 3-5 minutes) for release of fascia for benefit.
  • If release is too short, trigger point may be activated and bruising can occur if held for too long.
  • Trigger point= area of tenderness on body. Can be caused by poor posture, injury, limited use etc.
  • Equipment needed: spiky balls (from Coles or sports store) and a foam roller.
  • Severalmyofasical release needed for triathletes- do one rehab session/week to ensure body functioning right.
  • Calf release: sit in floor with calf resting on top of foam roller and press calf into roller to find a spot where it’s painful- hold it there. Can intensify by taking other leg and put it on the first leg and press down harder. Useful as can get tight calves during training. (see pictures above)
  • Rolling on a foam roller- only useful for back problems. (see pictures above)
  • Hamstring release: when running we’re meant to use hamstrings and glutes to push off ground- want to scrape through the ground and kick behind us- propels body forward. Important to use glutes and hamstrings when pedalling as well. Sit on top of roller and roll back onto hands and roll roller until you feel a painful spot and hold it there. Can have one leg off the ground or bent. (see pictures above)
  • Spiky ball: glute release. Helpful in releasing tension in glutes, which could lead to back pain. Sit on the spiky ball, slightly out to the side- roll the ball around until you find the most painful spot and lean into it. Bend a leg to take some pressure off if needed. (see pictures above)
  • Upper back: lay on floor and put spiky ball to the side of the spine. (see pictures above)
  • Lay on side with arm over top of roller (under armpit), roll roller until its on top of the ribs, roll backwards onto back for lats (helps with side release). (see pictures above)
  • Try to do rehab once/week to prevent injury. Not a good idea to run injury out! See a physio before it gets worse.

 

Hot or Not Diet segment – Katrina Mills

The Green grocers diet

  • Found a lot of green grocers were overweight and not eating their own produce. Author saw a need in that population, tested a wholefoods based diet on 10 subjects over a few months which led to weight loss, decreased constipation, decreased blood pressure and blood sugar.
  • Buy the book, which has entire diet plan with recipes based on seasonal produce and lots of fruit and veggies.
  • Join an online ‘tribe’- access to meal planners, forums, shopping lists for $7/month.
  • Book split into the 4 seasons.
  • Eat fresh, shop local, buy less, eat less, weigh less.
  • Key principles: based on 6500kJ weight loss threshold, 3 meals and some snack options and 1 smoothie/day.
  • Eat more fruit and vegetables, eat seasonally, shop local and choose recipes (as part of the ’tribe’ it will automatically generate a shopping list- this is emailed to your local greengrocer who will prepare this box for you which can be mailed to you or picked up- greengrocers are registered with the ‘tribe’).
  • No food groups are cut out and focus on balance between all of the 6 flavours (all tastebuds are satisfied so less cravings).
  • Lighter dinner portions and lighter in carbohydrate at night.
  • Potassium and sodium balance: high vegetable content of the diet, places emphasis on having 3x as much potassium as salt. Ratio is more of the focus instead of eliminating salt completely (but not getting salt from processed foods). Ratio was used to formulate the meal plan.
  • Moderation approach but suggests if you have a feast day that the next day you focus on having a fast day to compensate for overeating.
  • Requires you to cook and prepare your own meals.
  • Get a good grill pan (for veggies and meat), salad spinner and puree equipment e.g. blender (for smoothies, soups etc.), have a good knife, saucepans and wooden spoon- simple things!
  • You wont feel hungry or bloated- important to learn it’s ok to not feel full to bursting.
  • Portion control is important. People are terrified of being hungry!
  • Not a fad diet; it’s a hot diet!

 

Quirky Food Facts

Featuring Carrots – Hannah Brown

  • Major nutrients:

-Excellent source of beta-carotene, precursor of vitamin A. Beta carotene can also function as an antioxidant. Vitamin A is essential for healthy hair, skin, eyes, bone and mucous membranes and helps prevent infections.

-Good source of dietary fibre and potassium.

 

  • Health benefits:

-Help prevent night blindness

-May help lower cholesterol levels, which in turn, decreases the risk of heart disease.

-Protect against cancer (due to antioxidant properties).

 

  • How to cook with it:

-Ideal high-fibre, low-calorie snack.

-Cooking actually increases carrots’ nutritional value, because it breaks down the tough cellular walls that encase the beta- carotene. Helps absorb nutrients in carrots.

-To properly absorb beta-carotene, the body needs a small amount of fat, because carotenoids are fat- not water-soluble. Adding a small amount of butter or margarine to cooked carrots ensures that the body will fully use this nutrient.

-Cooked and pureed carrots are an ideal beginner food, as they are naturally sweet and high in nutrients.

 

  • An interesting fact:

-The more vivid the colour of the carrot, the higher the levels of beta-carotene.

-An excessive intake of carrots can result in a harmless condition called carotanaemia in which the skin takes on a yellow-orangeish tinge- disappears in a few weeks of reducing carrot intake.

-Not all carrots are orange; varieties vary in colour from purple to white.

 

  • Including carrots

-Grating carrots and putting into spaghetti or casseroles.

-Sauteeing carrots and putting them in stir-fries.

-Carrot and pumpkin soup.

-Carrot cake/muffins

-Eating carrots raw with peanut butter or hummus.

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