- Prehab, strength work, activation exercises, drills,
whatever you want to call it.
Doing specific injury prevention
outside of your swimming, cycling and running,
is key to being a stronger and faster triathlete.
Now, someone who knows the importance of this,
is pro triathlete, Sebastian Kienle.
Well, on this video, he is gonna be guiding us
through his injury prevention strategy.
Sebastian, you're like, from the outside,
seem one of the athletes that has
the least amount of injuries
for the amount of training that you do
and the amount of racing you do.
What is the key behind that?
You must do some work to keep this body intact.
- Well then, I think I've already done a good job
to keep that impression from the outside.
(host laughing)
Because I think, of course,
everybody is struggling every now and then.
And so do I.
I think the key is really, of course you have to do
a lot of things to just maintain the machinery.
And not just constantly pounding,
but also just like keep a good routine with maintaining it.
But on the other hand, just don't over do it.
Some people I think they, you know,
by trying to stay injury free,
they are doing another three hours of foam rolling a day
or something like that. - Yeah, yeah.
- And I think it's just keep it balanced.
- So what is your prehab routine?
What do you focus on in your prehab,
in your injury prevention? - Yeah.
So, especially with my achilles,
I always struggle maybe since 2013, 2014.
So that's always been something I were focusing on.
And IT Band is also, I think.
Yeah, I'm not the only one who is having issues with that.
So, especially in the morning, I think it's really important
when I do a morning run before breakfast,
to get the blood flow going,
especially in those areas with feet, achilles, and so on.
So, usually I start to do, like,
probably do some jogging or skipping on a small foam pad.
I do that inside, you know.
Especially if it's cold outside.
Just like-- - It's a warmup.
- Get the engine going and get the blood flowing.
And then I use a floss band, you can Google that.
You will find it.
Wrap it around the cloth.
And basically what it does, it stops the blood flow.
And then you start to make some exercises, for example,
this eccentric exercises on the chairs.
A lot of people know that that have achilles problems.
- [Host] Yeah, so lowering under load slowly.
- Exactly, exactly.
You can also increase that by using a weight vest,
for example.
- Okay.
- And basically, what it does,
it's forcing the achilles to start to move in the sheet.
Which is really important to basically break up these,
yeah, um...
- [Host] The tissue that's sort of sticking,
basically, yeah. - [Sebastian] Exactly.
And the second thing is, when you remove the band,
there's like really high blood pressure,
because you stopped the blood flow.
And then when you remove it,
it's absolutely shooting through your foot,
so it's really increasing the blood flow.
That's something I do.
And then well, what else, of course,
also some kind of foam rolling.
Before the run I try to use small foam roller
to do the plantar fascia.
And important with that is to do it really slow.
A lot of people just like
seem to want to rub it. - Get in too deep, yeah.
- And so, what I do is, okay, really, with a good load,
so that it probably hurts you a little bit, but very slowly.
Yeah, and then after the run,
I probably do a little bit more foam rolling,
especially for the IT band.
I found it better to do that when you're already warmed up
after an easy run, for example.
What I use, it's a special kind of black roller.
It's call Black Roll Viper.
There are other companies out there
that basically produce the same.
It has a vibration core on it.
And that seems to help me to really release.
- And this is all post?
That's post, yeah. - That's post, yeah.
- Is there anything else you do for your general prehab?
Maybe not just on a warmup, but actual exercises
that you might do, sort of in the gym,
that help you with your injury prevention?
- Of course, I think, even if triathlon is a sport
where you have a lot of variety.
I mean, swimming is already a very good workout
for the core, as well.
But, I think the core is always
one of the big issues athletes have.
So I do a lot of work for the core and the side.
That's really important, in my opinion.
And then, also for the shoulder.
I mean, a lot of athletes like to swim with paddles.
So do I. (laughs)
So therefor I try to do a lot of rotation exercises.
That's important, I think.
And then also strengthen the plantar fascia
is a good thing to prevent achilles problems.
I do that by using a theraband rubber band.
Basically step on it, and you pull it upwards,
so that your toes are facing upwards.
And then you just press the toes.
- So you're doing plantar flexion against it.
- Exactly.
I mean, you can also do that by basically
just grabbing a towel, or something like that.
That's something you don't even need to go to a gym.
Just when you brush your teeth, you can do stuff like that.
So, yeah, what else?
- [Host] That sounds like that's gonna keep me busy,
I think, for prehab.
(Sebastian laughs)
Yeah, I mean , you guys know, it's a 24/7 job.
You can always do more. - [Host] You could do it
all day. (laughs)
Yeah, exactly. - That's the reason why I say
Of course you need to do things.
But at the same time,
you just don't overdo it. - It's just that balance.
- Another thing, what I think is really important,
is for the--
- ITB?
- ITB, yeah, to keep that strong.
Because, especially on running and cycling,
you always use the glutes and the quads,
but the ITB is usually a little bit weak.
So just, also with rubber bands
around the knees. - [Host] The side-stepping.
- [Sebastian] Exactly.
I mean, you guys know the drill. (laughs)
- But, I mean, interestingly it's sort of,
you know a lot of people would come up
with glute activation early on.
And you're talking very much about foot based stuff.
But, I mean you talk about the chain.
But do you do much actual glute activation?
Or do your glutes fire well anyway.
- [Sebastian] I think what's really important with that is,
it's the time when you do it.
So, activation before the run is fine,
but don't really use it as a strength workout before the run
because then you're already tiring
the IT bands, and stuff.
And then it can't really work that well on the run.
So, I think it can be pretty dangerous
if you do a lot of core work and stuff like that,
before the run.
- It's separate. - I would rather recommend
is just do some easy exercises,
but not stuff that's really tiring you before the run.
And then, if you want to do a real workout,
either do it after the run or do it separately.
So that you are not going into run or ride
with already tired legs.
Because then it can--
- [Host] Switch them off almost, yeah.
- [Sebastian] Exactly.
- Overcompensate, yeah.
Well, Sebastian, as I mentioned,
you race a lot throughout the season.
So recovery is obviously a key.
What have you found that works for you in your recovery?
- Well, of course, recovery is key.
I think everybody agrees on that nowadays.
So, it took us a little bit of time to figure that out.
But, well, I mean there's always a certain routine, I think.
The most important thing, directly after race,
is to protect the immune system by getting dry and warm.
And then do a little bit of a cool down,
just maybe an easy jog.
I prefer, if there is a trainer or a spin bike in the hotel,
I do that.
And, of course, nutrition.
I gonna have a PowerBar, protein recovery bar.
- Get that in there. (laughs) - I mean there's--
Yeah, yeah, yeah.
But of course there's plenty of options, nowadays.
I mean, a shake is also good because, I think,
it replaces some of the fluids.
That's, of course, key.
And then, later that day,
I usually either get a massage.
I also travel with my NormaTec, usually.
Also there is plenty of options, nowadays.
- [Host] So, do you use NormaTec straight after your race?
- [Sebastian] Probably before I go to bed.
Maybe three, three or four hours after race
depending if it's the long course or... (laughs)
I prefer that, usually.
So I do some active recovery maybe two or three hours
after the race.
It always depends on,
usually I have to go to awards ceremonies. (laughs)
- [Host] Okay. (laughs) Tough life.
- [Sebastian] Yeah. (laughs)
My achilles and plantar fascia's
always a little bit of a weak spot
and I always try to keep the blood flow going.
So I'll usually always have a golf ball
or a small foam roller in my hand luggage,
in my carry-on luggage.
Be careful with the golf ball in a plane. (laughs)
A stewardess does not like that
when you're throwing away the golf ball in the plane,
or something like that.
(laughing)
So, keep it in your place.
Yeah, so I try to roll my plantar fascia a little bit.
And, maybe don't be the guy that is standing
next to the toilet for 10 hours.
But get up every now and then.
Probably drink enough so that you have to go
to the toilet every two or three hours. (laughs)
- It keeps flowing, yeah, yeah, yeah.
- And then you can keep the blood flow going.
- And earlier you talked about the ball
that you use, as well, for your ITB.
Do you use that in recovery?
- Yeah of course.
I think it's good not to use it, basically,
the day after the race, or something like that,
when your legs are still really sore.
I would recommend a light massage
or a very soft foam roller at that time.
- [Host] Okay, and a few days after your race,
aside from that, what training would you start to do,
or how would you use your training in a recovery?
- Well, I mean, one of the most important things
is of course to track your recovery status.
And there are different ways.
One of them is like.
(both laughing)
Little technical devices.
So, Polar has that option to track your recovery.
I usually use heart rate also as an indicator
of your recovery status.
So, do rest heart rate tracking.
That's one of the options.
So I think timing is key,
when you want to start training at what load.
So, of course you want to move.
But don't go to hard on yourself.
So, I like to start doing things like aqua jogging,
for example.
It's really nice on your ligaments and your joints,
and stuff like that.
But the water is almost like a massage tool to your legs.
And also the water gives you a gradual compression.
You know, so the feet have a higher compression
than the hips.
But that's also good for the blood flow.
I like to do that.
Or just, if you have the option, an easy swim is--
(beep)
(upbeat music)
And easy swim is always nice.
Running is not something I really love.
But I try to at least start to run not too late.
Because I figured out, for me,
if I stop running for a longer time,
it's actually not beneficial for, for example, my achilles.
But then I would start doing ten minutes run,
five minutes walk, ten minutes run,
five minute walk, super easy.
- Cool.
Awesome, well, some really great insights there,
both prehab and recovery.
Thank you so much, Sebastian, for that.
And if you guys have enjoyed this,
and you wanna make sure you catch
all of our videos from GTN,
hit the globe to subscribe.
And, if you want to catch some of our videos,
we've made one on recovery that I did
from Chattanooga last year, that is just here.
- And if you want to see some IT activation, you click here.