“The brick walls are there for a reason. The brick walls are not there to keep us out.
The brick walls are there to give us a chance to show how badly we want something.”
Dr. Randy Pausch
Injury and illness is a part of this life especially for athletes who are pushing their bodies day after day. Decision making is a part of life especially for athletes who are required to constantly monitor their bodies and balance the demands of life while riding the physical and mental edge. In this episode of the YTP, BJ and I dive into listener requests about the relationship between injury and mindfulness, as well as, the how behind knowing when to push through and when to stay in bed. We share our experiences on these subjects as athletes but also from our years of working with athletes. BJ opens up about his trip down a dark road just a few years ago after sustaining a major back injury weeks out from Ironman Lake Placid. I recall a major mindset shift that healed my back injury after realizing that I was keeping myself in a state of chronic pain.
Mindfulness is deeply connected with our ability to make decisions and feel the subtle energies in our bodies that may be asking us to rest. Most of the population is being run by their intellect and ego leaving them to spiral into decision fatigue and mental debate on a regular basis. Mindfulness anchors us into the present moment where only truth resides and change takes place. It is our gateway to obtaining knowingness all of things and it is the primary piece to end the inner conflict that keeps us from rest. As athletes and humans, we can’t afford not to be mindful. In a society that is steeped in fear, doubt and other disease promoting attitudes, being able to decelerate into the present moment and feel what is right is the beginning to every solution. It’s not about the how or why of the situation we find ourselves in, it’s about our relationship to the circumstances and how we perpetuate or end our own suffering. What we have been conditioned to forget is that we have everything we need to heal and we have everything we need to be peaceful in each moment, no matter the situation at hand. You have the innate right to be an active participant in your health, healing and well-being.
We hope you enjoy this installment of the YogiTriathlete Podcast and thank you for sending in your questions and comments. Please keep those coming, this podcast is for you!
Episode 2 – Show Notes
Research Study: Foam Rolling on Recovery (Abstract below)
Foam Rolling as a Recovery Tool after an Intense Bout of Physical Activity
GRAHAM Z. MACDONALD1 , DUANE C. BUTTON1 , ERIC J. DRINKWATER1,2, and DAVID GEORGE BEHM1 1 School of Human Kinetics and Recreation, Memorial University of Newfoundland, St. John’s, NL, CANADA; and 2 School of Human Movement Studies, Charles Sturt University, Bathurst, New South Wales, AUSTRALIA ABSTRACT MACDONALD, G. Z., D. C. BUTTON, E. J. DRINKWATER, and D. G. BEHM. Foam Rolling as a Recovery Tool after an Intense Bout of Physical Activity. Med. Sci. Sports Exerc., Vol. 46, No. 1, pp. 131–142, 2014. Purpose: The objective of this study is to understand the effectiveness of foam rolling (FR) as a recovery tool after exercise-induced muscle damage, analyzing thigh girth, muscle soreness, range of motion (ROM), evoked and voluntary contractile properties, vertical jump, perceived pain while FR, and force placed on the foam roller. Methods: Twenty male subjects (Q3 yr of strength training experience) were randomly assigned into the control (n = 10) or FR (n = 10) group. All the subjects followed the same testing protocol. The subjects participated in five testing sessions: 1) orientation and one-repetition maximum back squat, 2) pretest measurements, 10 10 squat protocol, and POST-0 (posttest 0) measurements, along with measurements at 3) POST-24, 4) POST-48, and 5) POST-72. The only between-group difference was that the FR group performed a 20-min FR exercise protocol at the end of each testing session (POST-0, POST-24, and POST-48). Results: FR substantially reduced muscle soreness at all time points while substantially improving ROM. FR negatively affected evoked contractile properties with the exception of half relaxation time and electromechanical delay (EMD), with FR substantially improving EMD. Voluntary contractile properties showed no substantial between-group differences for all measurements besides voluntary muscle activation and vertical jump, with FR substantially improving muscle activation at all time points and vertical jump at POST-48. When performing the five FR exercises, measurements of the subjects’ force placed on the foam roller and perceived pain while FR ranged between 26 and 46 kg (32%–55% body weight) and 2.5 and 7.5 points, respectively. Conclusion: The most important findings of the present study were that FR was beneficial in attenuating muscle soreness while improving vertical jump height, muscle activation, and passive and dynamic ROM in comparison with control. FR negatively affected several evoked contractile properties of the muscle, except for half relaxation time and EMD, indicating that FR benefits are primarily accrued through neural responses and connective tissue. Key Words: SELF-MYOFASCIAL RELEASE, EXERCISE-INDUCED MUSCLE DAMAGE, MUSCLE ACTIVATION, PERCEIVED PAIN, MUSCLE SORENESS, RECOVERY