You need to do some mobility work—or better yet, have someone do it for you like an Active Release Techniques practitioner or a massage therapist. You also need to be aware that if you spend more minutes on mobility exercises everyday than you are in years old you are overdoing it. Time is of the essence for all of us, so be smart with it. You are better off putting the bulk of your energy into your triathlon training rather than rolling around on the floor all day.
Make sure to focus on your specific problem areas: upper back, lower back, shoulders, knees, calves or feet. Focus on those spots, as well as areas above or below them. Your past injuries should always be addressed each session or each week.
IT Band
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Iliotibial band syndrome is one of the most common injuries that affect runners, so it's worth spending ample time on your IT band. Lie on your side and set the foam roller perpendicular under your leg. Cross your left leg over the right leg and put your left foot flat on the floor. Roll from your hip down to just above your knee.
30 seconds to 2 minutes on each side
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Your Next RaceIT Band Stretch
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Lie on your back, keep your shoulder down and make sure your hips are flat on the floor. Wrap a resistance band around your foot and bring your right leg across your body towards the floor.
30 seconds to 2 minutes on each side
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Your Next RaceThoracic (Back)
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Just about everyone has back issues at one point or another. Being proactive and working on these areas will only help you reduce your chance of injury.
Thoracic: Place the foam roller behind your upper back, and place your hands behind your head while your feet are flat on the floor. Slowly roll back and forth.
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Your Next RaceLat (Back)
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Lat: Move the foam roller to the side of your back. Sit on the floor and put your right forearm on the floor, slowly roll back and forth.
30 seconds to 2 minutes on each side
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Your Next RaceSoleus/Gastrocnemius (Calves)
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Sit on the floor with your legs stretched out in front of you. Place the foam roller perpendicular to your right calf. Cross your left leg over your right ankle. Place your hands on the floor and use them to raise your body up.
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Your Next RaceCalves Continued
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Start rolling your lower portion of your soleus/calves all the way up just under your knee.
1 to 2 minutes on each side
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Your Next RaceFeet
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Your feet get seriously abused, so take care of them. This is a super simple exercise that you can do while sitting at work or watching TV. Place a lacrosse ball or tennis ball under your foot. Roll back and forth.
2 minutes on each foot
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