31 Easy Tips to Sporting Excellence: #21 Grind it Out on the Foam Roller

How is the “31 Easy Tips…” series treating you? I hope it is helping. Implement one or two things from the list (don’t try to do too much) over the course of a few weeks and track your progress. These tips are elements of triathlon that you might not come to mind, but will contribute to improved performance without significant effort.

Today’s tip is #21: Grind it Out on the Foam Roller

Using a foam roller for triathlon recovery stretching fitness

In this case “it” refers to any knot in your muscles. If you have tight or achy muscles a foam roller will help. The nature of triathlon is that we perform the same movements over and over – be it on the bike or while running – and this leads to sore and tight muscles.

You can use it before or after a workout as a form of massage and to break down trigger points in your muscles.

When you start using one, it will likely hurt like hell, so vary the pressure and ease into it, and after a couple of weeks it will hurt less as your muscles loosen up.

There are many benefits to using a foam roller. One major one is injury prevention – I used to have ITB problems but once I started foam rolling I have experienced no issues.

It is the one piece of equipment I recommend before all others. OK, maybe except for a swim suit!

All it takes is 10 minutes a few times a week. Incorporate it into your stretching routine and/or do it in front of the TV. Spend $20-50 on a foam roller and you have access to unlimited free massages!

Previous tips in the 31 Easy Tips series include:

#1: Drink Water First Thing in the Morning
#2: Write Down Your Goals (Now!)
#3: Ask an Expert
#4: Start Stretching
#5: Track your progress towards your Goals
#6: Take a Cold Shower
#7: Incorporate Drills into your Workouts
#8: Superfoods for Superperformance
#9: Get Some Rest
#10: Cross train
#11: Reward Yourself
#12: Don’t Breathe in the Pool
#13: Take a Bath
#14: Do Squat!
#15: Get Yourself a Mentor
#16: Do Yoga
#17: Be on Time
#18:  Leave Your Bucket of Troubles at the Door
#19: Stay Healthy!
#20: Do LESS Freestyle


  1. Pingback: My New Daily Grind | simplyCarolAnn
  2. Pingback: 31 Easy Tips to Sporting Excellence #29: Invest in Recovery « The Holistic Triathlete
  3. Pingback: One Way to Create More Time in Your Day for Training: Multitasking | The Holistic Triathlete

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