TIPS FROM A CHAMP
HERE ARE SOME HANDY TIPS AND TRICKS TO REDUCE THE ACHES AND PAINS OF BEING AN ATHLETE
AS AN elite athlete, training is the most important part of your life.
In that jigsaw, “recovery” is arguably the most important aspect of sporting performance. Part of the Gold Coast Academy of Sport program is teaching young athletes effective ways they can recover between sessions and helping athletes better understand there own bodies. Both of these aspects are crucial to decrease an athlete’s risk of injury.
The goal of self-management is to alleviate “sore spots” in the muscles.
Sore spots within the muscle are known as trigger points.
Here are some simple tips to help alleviate trigger points:
FOAM ROLLING
Foam rolling has grown in popularity and has some fantastic research behind its benefits in aiding recovery and preventing injury.
Foam rolling has been shown to improve range of motion and decrease soreness following exercise.
Some simple foam rolling tips include:
■ Break each body part into thirds: upper, middle, lower; ■ Never roll on a joint or bone; ■ Roll back and forth slowly on each third for a minimum of 20-30secs;
■ When you start foam rolling you should use minimal body weight. Slowly increase body weight as your body gets used to the foam roller;
■ Keep your body relaxed while you are using the roller.
TRIGGER POINT RELEASE
Trigger point release involves direct pressure over a trigger point. Trigger point release can be performed by hand or with devices such as tennis or golf balls or spiky ball.
These simple items are perfect for an athlete’s training bag. Effective trigger point release can be put into five steps: ■ Locate the trigger point; ■ Place the trigger ball on the trigger point;
■ Let your body weight slowly increase over trigger ball;
■ Holding the pressure over the trigger point for roughly 30 seconds, the athlete should feel the area starting to relax;
■ Repeating the process is essential as there will typically be multiple trigger points throughout each muscle group.
FINALISING THE PROCESS
Using these recovery techniques for the first time may result in some soreness and fatigue the next day.
This delayed muscle soreness will begin to settle quickly.
Consistency is paramount as the more frequently you use these techniques the more beneficial they will be.
As with all aspects of recovery, these techniques need to be used in conjunction with adequate sleep, hydration and nutrition.
Finally, it is important for younger athletes to play around with these techniques and find which ones work for them. An individualised approach is essential to recovery.
Time to get rolling.