Self-Myofascial Release (SMFR) is a self-administered soft tissue therapy for the treatment of skeletal muscle immobility and pain. The fascial therapy relaxes contracted muscles, improves blood and lymphatic circulation, and stimulates the stretch reflex in muscles.

It is worth including and learning these techniques in conjunction with post-workout and mobility stretches early on in your triathlon development. You should take a developmental view of your myofascial health and spending a bit of time with a roller or massage ball on a daily basis will really help with your movement development, in the interest of Kaizen, ensure you record your current reality using the scoring chart and then work on the sorest areas. Regularly, check, manipulate and recheck your progress.

Click here to download your “Self Massage Scoring Chart”


Front Thigh Massage


Back Side Hip Massage


Inner Thigh Massage


IT Band Massage


Underarm/ Lat Massage


Low Back/ QL Massage


Lower Leg Massage


Upper Back Massage