Leg Recovery – by Trent Shaw

Training Tips   |   Apr 10, 2013

Ankle injuries on the rise due to rough tracks?

There is no such thing as over-training the only issue is under-recovery. If you are looking to increase your training to take on the best of the best I would suggest you plan you recovery as well.

After competing at World’s Toughest Mudder in November and also Phillip Island Tough Mudder where I ran three laps, my ankles and legs were shot.

I could not squat, I could not get my calves to relax. I also had no flexibility through mid thoracic area and my gluts max would not switch on. Topped off by a small tear in my abductor in my left leg and two sprained ankles you could say that I was wrecked. Poor focus on recovery planning and the ‘she’ll-be-right’ attitude to stretching destroyed me.

I was a personal trainer. I did not need these things. I was supposed to be unbreakable!

A very small rundown of my training week leading into World’s Toughest Mudder was 100 km per week plus as well as 700 plus movements per day. I run a busy personal training business in Melbourne and have a young family so something had to give and I wish I had prioritised recovery. I was so excited to qualify all I new was I had to be at a whole new level of fitness

I booked weekly remedial to take care of the recovery but that was lazy and naive. They were looking at the sore or stiff areas and not what was causing it, plus not asking my rehab guru and personal training mentor to coach me was another mistake.

The diagnosis was simple in the end: a very simple ankle flexibility test and also filming A-Skips my rehab guru was able to correct four years of poor technique in 12 weeks.

Let me start by saying if you have a personal trainer that says ‘arse to grass’ is the only way to squat and they do not carry out the appropriate testing and checks then run! Why would you choose depth over safety? Your squat rate will quite often be different to the next person therefor so will your ability to squat low. I am not a fan of some programming for this reason. Without going through the whole rehab program I will give you the first phase of homework which my rehab guru with me, and it is so simple!

What I am sharing with you today is a simple foam roller program that will not only realign your ankles and also relax you through your mid thoracic area and get you tracking straight. If you find you are running on the outer edge of your foot or struggling with ankle or calf soreness then it maybe as simple as the right foam roller routine.

 

trent1FOAM ROLL SPINAL CORRECTION STRETCH

Reps : 1        
Duration :  5 min        

Preparation :

  • Maintain good posture throughout the exercise with shoulder blades retracted and depressed, good stability through the abdominal complex and neutral spine angles.

Movement :

  • Lie supine on the foam roll (as shown).
  • Ensure the spinous processes of the vertebrae are NOT easily palpated. If yes, AVOID this exercise.
  • The stretch involves relaxing the body over the foam roll.
  • The hands should be to the side of the body with the shoulders relaxed towards the ground.
  • TRAINERS: Watch for and correct a forward head carriage, anterior collapsing of the shoulders and holding of the breath.

Notes :

  • relax, breathe!! Roll off to one side when finised and take a few seconds before getting to your feet

 

 

trent2GASTROC/SOLEUS – SMR

Reps : 3        
Duration :  15 sec        

Preparation :

  • Place foam roll under mid belly of lower leg.
  • Cross left leg over right leg to increase pressure (optional).

Movement :

  • Slowly roll calve area to find the most tender area.
  • If a tender point is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Notes : 

3 times on each leg. find the nasty bit and stay for 15 secs

 

 

trent3IT BAND – SMR

Reps : 3        
Duration :  15 sec        

Preparation :

  • Position yourself on your side lying on foam roll.
  • Bottom leg is raised slightly off floor.
  • Maintain head in “neutral” with ears aligned with shoulders.
  • This will be EXTREMELY PAINFUL for many, and should be done in moderation.

Movement :

  • Roll just below hip joint down the lateral thigh to the knee.
  • If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Notes : 

Roll towards the hip not over the hip. 7/10 on the pain scale is the most you can go

 

 

trent4KNEELING HIP FLEXOR

Reps : 3        
Duration :  15 sec        

Preparation :

  • Begin with one leg in a kneeling position and the other leg bent at a 90° angle.
  • Position the back leg in internal rotation.

Movement :

  • Draw your belly button inward.
  • Squeeze your buttocks while rotating pelvis posteriorly.
  • Slowly, move your body forward until a mild tension is achieved in the front of the hip being stretched.
  • Next raise your stretch side arm up and over to the opposite side, while maintaining pelvis position.
  • Hold side bend position and slowly rotate towards back leg.
  • Hold stretch for a minimum of 20 seconds.

Notes : 

Breathe out as you push your hips forward. Find stretch and hold for 15 secs

 

 

trent5PIRIFORMIS – SELF-MYOFASCIAL RELEASE

Reps : 3        
Duration :  15 sec        

Preparation : 

  • Begin positioned as shown with foot crossed to opposite knee.

Movement :

  • Roll on the posterior/lateral hip area.
  • Increase the stretch by pulling the knee toward the opposite shoulder.
  • If a ‘tender point’ is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Notes : 

Find the nasty spot and hold for 15 secs, 3 times each hip

 

 

trent6QUADRICEPS – SMR

Reps : 3        
Duration :  15 sec        

Preparation :

  • Body is positioned prone with quadriceps on foam roll
  • It is very important to maintain proper Core control (abdominal Drawn-In position & tight gluteus) to prevent low back compensations

Movement :

  • Roll from pelvic bone to knee, emphasizing the lateral thigh
  • If a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Notes : Roll toward the hip. 7/10 on the painn scale the most. 3 times each leg

 

 

trent7TENSOR FASCIA LATAE – SMR

Reps : 3        
Duration :  15 sec        

Preparation :

  • Body is positioned prone with quadriceps on foam roll
  • It is very important to maintain proper core control (abdominal drawn in position tight gluteus) to prevent low back compensations.

Movement :

  • Foam roll is placed just lateral to the anterior pelvic bone (ASIS)
  • If a ‘tender point’ is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Notes : 

Roll towards the hip. 3 times each hip

 

 
 
trainershawthingfitnessTrent Shaw is the proprietor of
Shaw Thing Fitness – located in
Melbourne’s Western Suburbs and largely operating
out of two gyms in Point Cook and Hoppers Crossing.
Our services include a wide range of activities such as
- One on One Personal Training -
- Group Fitness -
- Remedial Massage -
and much more.

 

 

More training, recovery and nutritional articles coming soon.

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