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Sebastian Kienle’s Injury Prevention Secrets | Triathlon Prehab & Recovery

Sebastian Kienle’s Injury Prevention Secrets | Triathlon Prehab & Recovery


– 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.

39 comments on “Sebastian Kienle’s Injury Prevention Secrets | Triathlon Prehab & Recovery

  1. Would it be possible to provide more details on how the work on the Achilles works? How does he wrap the band? What are the specific eccentric exercises he does? I have been struggling with my Achilles for 4 years and I would really appreciate some feedback on this. Thank you so much!

  2. His advice on a plane is right on. Even before triathlon I followed that advice. On most long haul flights I've been on people will congregate around the rear galley to stretch and stand. I'll also walk up and down the aisles of the plane.

  3. Really great advice! Throughout the interview we see Sebi do some prehab/warm up exercises. A follow up video with some instructions would be fantastic!

  4. Have you ever tried EMS devices like the PowerDot? I'm thinking of getting one to help with recovery but they are expensive so trying to get opinions of people who know their stuff.

  5. Great video, but Heather it might be helpfull if you interrupted less, and let the interviewee (Kienle in this case) talk to the full, instead of filling out his sentences as if trying to show that you know what he is talking about. Since this is for the benefit of the viewers and not the interviewer, it would make more sense 🙂

  6. So many nuggets of wisdom in this interview I had to watch it again and take notes. Some points looked up, in case people are intrested: Rolling "Plantar fasciitis", Vibration foam roller: Hyperice Vyper 2.0

  7. I find this glute workout info compelling: https://www.t-nation.com/training/dispelling-the-glute-myth
    These are ~no-cost exercises that anyone can and probably should do to fire the glutes.

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