Avoid Injuries

The ten most common injury risks to triathletes:

1. Swimmer's Shoulder - pain when trying to lift the arm overhead

2. Iliotibial Syndrome - pain in outside of hip or knee

3. Plantar Fasciitis - pain in arch of foot or underside of heel

4. Achilles Tendinopathy - pain on back of heel or underside of heel

5. Runner's Knee - pain on inside, outside or front of knee

6. Shin Splints - pain along front of shin (tibia)

7. Low Back Pain - pain or spasm in the lower back

8. General Muscle Strain - soreness in the belly of the muscle

9. Foot Numbness - typically in the toes

10. Hand Numbness - typically felt in the fingers

To minimize your risk of these injuries you need to manage five variables:

1. Training Load

• Build your volume slowly. 

• Be very cautious before introducing any higher intensity running. Make sure you have a solid base.

• Listen to your body. If it is reacting negatively to the training adjust the load. 

• Watch: Seminar Part Two

2. Strength

• We all know we should do strength work. The key is to DO IT. Develop the behaviour. Find the time.

• Ten minutes once a week is massively better than nothing though a little more than that is better. Do it at the end of a ride or run since you're already warmed up. 

• A variety of movement patterns is more important than weight, reps or sets. 

• Watch: Activation Set

3. Mobility

• Again, DO IT. It doesn't take much time. This means both foam rolling and mobility movements.

• Shoulders and hips are the root of a majority of injuries. Focus on them.

• Don't over-stretch (especially lower legs) and only work on mobility with some warmth in muscles.

• Watch: Foam Roll, Swim Stretch Routine, Standing Stretch Routine, Floor Routine for Back

4. Technique

• In the pool, find the right technique for YOUR body. Don't try to mimic an Olympian's style unless you have Olympian mobility and strength. Also, breathe to both sides.

• On the bike, vary your hand position and posture regularly on training rides.

• On the run, focus on a flat foot strike (not toe, not heel) with good cadence. 

• Watch: Seminar Part 3, Run Cadence

5. Equipment

• Be very careful if using hand paddles in the pool and choose some that are no larger than your hand.

• Get a professional bike fit. This will help countless possible issues since we are on the bike a lot.

• Find the right running shoe for your foot. (Tip: It's quite likely not a minimalist style.)

• Watch: Seminar Part 3, Bike Fit Tips

We recommend a well-rounded approach to the five variables above. Here are some more direct correlations between the ten most common injuries and corrective strategies from our experience. These are not quick fixes but, instead, important steps not to miss.

• Swimmer's Shoulder: stretch the pecs (wall stretch), strengthen the scapular muscles with IYT

• Iliotibial Syndrome (ITB): stretch the glute med (cross leg stretch), strengthen it with lateral leg lift

• Plantar Fasciitis: make sure heel is touching down on run, roll calves, do downward dog

• Low Back Pain: cobra and child's pose

• Hand Numbness: change hand position more often on bike

• Achilles Tendinopathy: roll calves, downward dog

• Runner's Knee: See ITB above, cut volume, stretch adductors and medial hamstring

• Shin Splints: roll muscles along shin, cut volume, consider new shoes

• Muscle Strain: don't over-stretch

• Foot Numbness: consider new cycling shoes and check cleat positioning