Here are two questions we received that are timely right now in the world of ultrarunning and physical therapy: Using massage guns, rollers and other fascia tools in the middle of races…is it good or bad? After an ultra, how soon should you pick up training again if you are feeling good?Â
Author
Dave Cieslowski, PT, DPT
Dave Cieslowski, PT, DPT
Dave has worked closely with many high-level athletes in the running world. He specializes in biomechanics and motor control of proper running and spent four years as the PT for the US Nordic combined team. Dave was a high-level cross-country ski racer in college and on the US national circuit and has competed in ultras at the 50k, 50-mile and 100-mile distances. He practices at Therapeutic Associates in Bend, Oregon.
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How do you prepare for races that have 10k of climbing/descent when access to hilly terrain is limited? First, proper preparation, according to sound exercise physiology principles, helps ensure that our bodies don’t break down, and we get the maximum training benefits. I’ve broken this answer into two parts: training for ascending and training for long descents.
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Primarily, there are two main issues that can lead to lower back tightness. The first is pelvic position and the second is a lack of proper core strength and control.
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When we talk about calf muscles and the Achilles, it is important to understand the forces that are involved which can put those structures under excessive load, causing problems with running.