Common triathlon injuries
Common triathlon injuries can affect various parts of the body due to the rigorous training and demands of its 3 disciplines, swimming, cycling and running. With a combined total of over 40 years experience in treating and participating in sport, the most common triathlon injuries we see at our West London clinic include:
How do you prevent triathlon injuries?
The constant training needed in the 3 disciplines of triathlon, swimming, cycling and running can often lead to muscle weaknesses and imbalances.
A fourth discipline to achieving longevity and mitigating injury risk in triathlon is strength training. When properly executed using the 80/20 rule, strength training between 2-3 sessions per week can improve sport-specific mechanics, race day performance, and injury resistance.
Strength training in combination with a balanced approach of the points below can further lead to a reduction in common triathlon injuries:
- Gradual training progression
- Adequate rest and recovery
- Modification of training intensity
- Biomechanical assessment
- Proper equipment including bike fit
- Cross-training to avoid overuse injury
Pain relief for triathlon injuries
Pain relief for common triathlon injuries involves a multi-faceted approach, whether your injury results from an acute traumatic incident or as we see more commonly, an overuse injury such as medial tibial stress syndrome, Achilles tendon and rotator cuff pathology.
Our team will focus on gait analysis, bike fit and manual therapy to alleviate pain. This in combination with specific strengthening exercises to improve mobility, range of motion and performance.
We will guide you on understanding and managing your symptoms, offering a clear strategy to reduce pain and ensuring a way to continue or prompt return to training and competing in triathlons.
Treatment of triathlon injuries
At our West London clinic, our adept team specialises in evaluating musculoskeletal issues common in the triathlete.
Injury does not always mean you have to stop training. We will work closely with you or your coach to adjust your training levels to keep you as active as possible during your rehabilitation.
To target the root cause of your injury we will create a personalised treatment regime including:
- Personalised exercise regimen
- Offer manual therapy
- Gait analysis
- Advise on optimal loading, posture and biomechanics
Our goal is to provide you with a clear plan to get you back training and competing better than before.
Exercises for triathlon injuries
Exercise prescription will depend on your ability, the injury you have, its irritability and the length of time you have been suffering with it. With any programme we will be looking to get you stronger and correcting any areas of imbalances.
There are 4 key rules that we will integrate into any exercise regime:
- Activation or injury prevention exercises
- Strength development
- Power or plyometric exercises
- Structural integrity (balance, stability and mobility)
When should I see a physio for triathlon injury treatment?
If any pain persists for more than a few days or worsens, seeking a physiotherapist is recommended. Early intervention facilitates a quicker recovery, prevents potential escalation of the injury, and addresses underlying causes. Seeing a physiotherapist promptly not only expedites healing but also enhances the chances of a successful return to training and competition, minimising the impact of the injury on athletic performance.
What is the most common triathlon injury?
The most common triathlon injury is the overuse injury such as a stress fracture of the lower leg, medial tibial stress syndrome, achilles tendon injuries, patellofemoral pain syndrome, rotator cuff pathology or Iliotibial band syndrome.
Overuse injuries are usually due to a poor balance between training and recovery, often combined with a lack of strength or control.
When do you know if you should stop exercising when you have an injury?
Can you tell if you’re about to get an injury while doing a triathlon?
Signs of an impending triathlon injury include persistent discomfort or tightness, altered movement patterns, sudden pain during training, or a feeling of weakness in a specific area. Pay attention to these signals when either swimming, cycling and running to prevent potential injuries.