Recovery

plantar fasciitis stretches exercises running pain

7 Plantar Fasciitis Stretches and Exercises to Help Get You Back to Running

As one of the most common running injuries, plantar fasciitis can have a debilitating effect on a triathlete’s performance. This condition leads to inflammation of the tissue band under the foot, causing significant discomfort and even debilitating injury. The good news is that it’s relatively easy to treat by doing specific plantar fasciitis stretches and exercises, as well as getting ample rest. The pain caused by plantar fasciitis can sometimes ease while exercising, so it may be tempting for some runners and triathletes to ignore it or put off treatment until a later date. However, without proper treatment and recovery,… Read More »


what is scapular winging swimming

What is Scapular Winging? See Exercises to Fix Scapular Dyskinesis/Winging

In simple terms, scapular winging is a movement dysfunction of the shoulder blade. A normally functioning scapula rests on the rib cage during all movements. Yet, with scapular dyskinesis, the shoulder blade comes off the rib cage. Perhaps, you or a friend, has once shown the other what crazy stuff they can do with their shoulder blade. As things go, some people can force their scapula to wing. I remember a soccer teammate in my youth who got some serious fame for it. There are two types of scapular winging: Medial Scapular Winging: the inside of the scapula lifts of… Read More »


drink wholesome protein powder review

Drink Wholesome Protein Powder [Review]

Drink Wholesome is an aptly branded line of clean protein powder products that’s breaking through the clutter of nutritional supplements. The term “clean” gets tossed around loosely in the world of nutrition and protein powders. However, Drink Wholesome’s protein powders are nothing short of clean, and they’re fully transparent about it.  Directly on the front of the product’s packaging, customers can see the real food ingredients that make up Drink Wholesome’s protein powders. They offer one vegan-friendly option that’s a chickpea-based protein powder, but the remainder of Drink Wholesome products contain egg whites as one of its protein sources. All… Read More »


hip mobility exercise couch stretch

Hip Mobility Exercises for Cyclist, Runners, and Triathletes

It should go without saying – hip mobility exercises are essential for high-level cyclists, runners, and triathletes. Restricted hip range-of-motion is the plague. Not only is it one of the most neglected and difficult areas to address, but hip dysfunctions can be a mysterious proponent of injury.  Here we share some of our favorite movements to free-up tight hips. By dedicating 15 minutes a day practicing some of these hip mobility exercises, you can experience wider hip range-of-motion, better glue activation, and greater efficiency in both your pedal stroke and your running stride. Even if you’re not injured, dabbling with… Read More »


somatics endurance athletes recovery

Somatics: Reawken Muscle Control & Optimize Performance

Somatics is a rather unknown practice in the triathlon community. Somatics is restorative practice that I like to define as a unique blend of meditation, Yin Yoga (the slow, deep stuff) and functional physical therapy. While studying Somatic education, perhaps the most powerful concept that I learned was: The muscle itself is not tight. Your mind is holding the muscle tight as a result of your behavioral patterns.  So more than just physical process of releasing a tight muscle through stretching and myofascial release, Somatics is a mental practice of telling the mind to let go. In triathlon, optimal physical functioning is… Read More »


meditation better triathlete

3 Worthwhile Practices to Become a Better Triathlete

Most triathletes view their multisport endeavors as an ongoing journey of continuous self-improvement, self-fulfillment, and satisfaction. And yet, many triathletes struggle with plateauing performance, debilitating injuries, and a general feeling of stagnation in the sport. Contrary to popular practice, training harder and more often is not always the best approach to triathlon training. In fact, it’s a good way to burn out or get injured. Countless endurance athletes obsess over racking-up miles and earning KOM’s on Strava, all the while failing to neglect the purpose, science, and biomechanics behind their training. Instead of focusing on volume and intensity, many triathletes… Read More »


somatic pelvic clock movement

“The Clock,” a Somatic Movement Exercise for Better Running and Cycling

“The Clock,” which stems from the work of Somatic pioneer Moshe Feldenkrais, is a movement practice that’s intended to bring greater self-awareness of your hips, back, core muscles, glutes, and even your shoulders and neck. Spend about 10 minutes with The Clock after waking up or before your workout. The A.M. in particular is prime time in which your body is most receptive to realizing contractions and freeing them through the movement (priming your body for a incredible ride, run, or swim.)


deep squat ankle mobility

The Deep Squat to Optimize Spinal Mobility, Pelvic Stability, and Ankle Flexion

This is a short post to bring awareness to one of the mobility expert Kelly Starrett’s cornerstones – the deep squat hold. In this quick video, I underscore the simple yet profound changes that can result from consistently holding a deep squat for a period of time. View the first ever Mobility WOD episode by Dr. Starrett (from August 2010) where he assigns his first challenge: hold the deep squat for at least 10 minutes. Can you do it? Click here to see the video.


voodoo-flossing-knee-band-rehab

Plant-based Sources of Protein for Rapid Recovery

Replenishing your workouts with the right plant-based foods can help accelerate recovery while enabling you to thrive as a triathlete. This video shares some of the cleanest and most nutrient-dense plant-based sources of protein. Also, if you’re interested in plant-based protein powders, I recently launched a new blog that’s focal to vegan protein powder reviews: VeganProteinPowder.Reviews Topical Inspiration & Resources Tim VanOrden’s Running Raw Rich Roll Vega Products Brendan Brazier John Joseph/Pure PMA  


voodoo flossing knee

Voodoo Flossing the Knee to Restore Muscle Tissues & Joint Mobility

Voodoo flossing the knee is one of the most effective applications of compression floss bands. This rehabilitation exercise restores muscle tissues and overall joint mobility. Use the Voodoo Floss Band from Rogue Fitness (or related product) and apply a high compression force around areas that are tight or that feel knotty or clicky along the sliding muscle surface. Combine this intense compression with basic movement to floss out the bits that are inflicting upon your performance as a triathlete. Voodoo Flossing Resources The Run Experience with Kelly Starrett  Voodoo Floss Band at Rogue Fitness


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