Triathlon is considered one of the most demanding sports that exist today since it exposes the body to very rigorous and high-intensity training. The implementation of healthy habits, such as good nutrition and physical care such as physiotherapy, are essential to minimize the impact of said sports practice on our body and thus prevent and reduce the appearance of injuries. There are many people who in recent years have been encouraged to practice this individual and highly resistant sport that brings together three disciplines; swimming, cycling and running.
There are multiple videos or websites available that offer advice, and it is advisable to consult those that offer professional information, from specialists in sports medicine, physiotherapy or qualified physical trainer , start with simple and short programs adapted to our level of training, to increase. In time and difficulty progressively. Before starting the stretching program, you must ensure the use of comfortable and breathable clothing and proper hydration before, during and after.
Well-ventilated places with a pleasant temperature should be chosen, avoiding those with drafts. If practiced outdoors , protect yourself adequately from solar radiation. While practicing the stretching program, it is important to keep in mind that, as with any sports practice, it is necessary to warm up the muscles before stretching , since a muscle that is stretched cold is more likely to suffer an injury. Stretching should be done slowly , taking advantage of the expiration to relax and to increase tension on the muscle being stretched.
The movements should be slow, without rebounds
Stretching should be done in sets of 10-30 seconds, with repetitions of at least 3-5 times per set it should be taken into account that during the stretching of a contracted muscle, pain may appear and it is important to learn to distinguish between the pain that occurs when stretching a muscle (the pain is progressive, bearable and subsides when the stretch stops) from sharp, stabbing pain. Which occurs when stretching is excessive and may be warning that a muscle injury may occur.
As a general rule, you should do them gently, without forcing, concentrating on the movement and not on the result, and always controlling your breathing. Before starting stretching sessions, it is important to consult with a doctor, physiotherapist and/or trainer if you suffer from any pathology that prevents stretching sessions. Recent scientific studies suggest that people who did a toning program that included stretching improved more of their back pain.