Q: Do you do trigger point therapy?
A: The short answer to this question is a resounding, “Yes.” I’ve found that trigger point therapy—a bodywork technique that involves applying pressure to muscle tissue—helps with recovery, as well as injury prevention (especially for keeping away tight muscles and minor strains). I try to do it before and after every run, and also in the evening while relaxing and watching TV.
Here’s what my typical routine looks like:
Before and after runs, I use the Quadballer tool from Trigger Point Performance Therapy to roll out my calves. I keep it in our main vehicle so I can use it wherever we go, and I also bring one along with me on trips.
I do the same routine for each calf: With the Quadballer placed on the floor, I slowly roll up and down the length of my calf, from about 2 inches above the Achilles tendon to about 2 inches below the knee. I do three to four passes for each calf.
Four or five evenings a week, I use a tool called The Grid to roll out my lower and upper back. The Grid is a versatile, hollow foam roller that can be used for full-body massaging and core workouts.
With The Grid placed against a wall, I work up and down my lower back, then across my upper back between my shoulders. I also use it to roll out my hamstrings, IT bands and my quads.
I can really tell when I haven’t been diligent about using The Grid. In other words, it feels like another workout!
Amy Marsh is a four-time Ironman champion, two-time IronDistance champion, and was named the 2010 USAT Long Distance Triathlete of the Year. Brandon Marsh has been competing in triathlons since 1988, and can be counted on to be a top-10 contender in every event he enters. Got a question about swim-bike-run or sports nutrition for Team Marsh? Email them at firstname.lastname@example.org. ‘Like’ them on Facebook or follow on Twitter: Brandon @BrandonMarshTX and Amy @AmyCMarsh.