by Chris Johnson, MPT, MCMT, ITCA

To improve performance, triathletes must know thy goats. The bottom line is that once you’ve established a solid fitness base, resorting to increased volume and/or intensity can be a dangerous road when it comes getting faster. Rather, it’s critical to identify and address any musculoskeletal limitations or what I like to refer to as “goats.” While all triathletes have goats, the vast majority of us have not identified nor learned how to properly address them.

This piece will be the first of a three part series centered on the three most common goats that I see among triathletes seeking my services as a physical therapist and triathlon coach. Additionally, I will provide an approach to identify and address each individual goat through video demonstration so you can start tending to them in a safe and effective manner. It is my ultimate goal to help you optimize your training while minimizing your weaknesses.

Hip Flexor Tightness
Hip flexor tightness is the first,and perhaps the most important, goat to discuss when it comes to improving performance. Hip flexor tightness can negatively impact movement in all three disciplines of triathlon and predispose you to injury. The core of the hip flexor muscle group is the iliopsoas complex. This muscle complex originates from the vertebrae of the low back (T12-L5) and pelvis and inserts on the inner aspect of the femur. It primarily acts to flex and externally rotate the hip joint but also helps to stabilize the spine. In the context of hip flexor tightness, the pelvis falls into a more anteriorly tilted position that is accompanied by an arching of the low back. Such tightness can cause compression and shearing of the low back segments and possible injury.

Hip Flexors and Swimming
In terms of swimming, hip flexor tightness can result in excessive arching of the low back as the athlete extends his or her arms overhead. This not only can lead to low back pain, a common condition among swimmers, but can also disrupt one’s shoulder mechanics and create dysfunction in the upper quadrant.

Hip Flexors and Cycling
On the bike, athletes with hip flexor tightness may over extend their low back in an attempt to assume and maintain a more aerodynamic position. This will not only lead to increased compression of the low back vertebrae and spinal discs, but will also reduce your power output from being in a disorganized state.

Hip Flexors and Running
Lastly, on the run, hip flexor tightness will limit the ability of the hip/thigh to extend. This will inevitably result in decreased pushoff and propulsion and can also lead to compensations upstream such as excessive arching of the low back.

Assessing for Tightness
To assess for hip flexor tightness, the most commonly used screening tool is the Thomas test. This test involves having the athlete start by sitting at the very edge of a table followed by rolling back while drawing the knees towards their chest.

The examiner can then have the athlete place the foot of the non-test leg on their chest while the test leg is slowly lowered towards the ground.

The test is considered positive if the thigh does not fall parallel to the table or the knee does not reach a position of 80-90 degrees of bend. In such cases, a hip flexor stretching program is indicated. On the contrary, the Thomas test is classified as negative if the thigh falls parallel or beyond parallel relative to the table, indicating that stretching is not an essential part of that athlete’s program.

So do yourself a favor and take the time to assess for hip flexor tightness. In the event that you identify tightness, get your hip flexors stretched out, as it will foster better mechanics and allow you to reap greater benefits from your training. Lastly, as I remind all of my clients, “If you don’t test it, you’ll never know.” Don’t let your triathlon potential be at the mercy of your goats!

Stay tuned for part two of this three part series, which will focus on posterior shoulder tightness and how to get yourself organized in your upper body for better glide in the water and improved mechanics while running.

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