5 Best Lower Body Foam Roller Exercises for Triathletes

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5 Best Lower Body Foam Roller Exercises for Triathletes


The Crazy Demands on A Triathlete's Lower Body

If you are reading this, I'm going to assume you are either a triathlete or you are in the process of training to become a triathlete. If this is the case, I am also going to assume somewhere in your body hurts. I know this because the physical demands on the body of a triathlete is crazy! Check out this table below which I lifted from this Review Article which shows that competitive (non-elite) males do a weekly average of:
  • 12Km of swimming
  • 201Km of cycling
  • 43Km of running
Training Demands of a Triathlete Even if you are not training at a competitive level, or are only performing sprint distance triathlons the demands are still huge. At this physiological demand, in many cases; you cannot prevent overuse injuries, you can only manage them.

5 Best Lower Body Foam Roller Exercises for Triathletes

When it comes to managing your overuse injuries, a foam roller is an integral tool. The video above shows the most important lower limb muscle groups to target for a triathlete, these are:
  • Quadriceps
  • Hamstrings
  • Ilio-tibial Band (ITB)
  • Calves
  • Glutes
However, it is important to remember that using a foam roller for self myofascial release is just one ingredient in the rehabilitation pie, which should also include:
  • Stretching exercises
  • Strengthening exercises
  • Cross training
  • Load management

Specific Conditions Common In Triathletes

As you can see the above exercises are a great "general" routine. However, if you have developed any of the below conditions that are common in triathletes, then you should read these more in-depth articles:

Triathletes Meme

Best Foam Rollers for Triathletes

If you are looking for the best foam roller a triathlete, then for length you will require a medium to long foam roller. The density requirement, will depend on your experience and tolerance of foam rolling (i.e. how hard you want to g0). Our recommendation would be:

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1 comment

  • Leona

    Amazing issues here. I’m very happy to see your post. Thanks a lot and I’m looking forward to contact you.
    Will you please drop me a mail?

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