Triathlon is a highly demanding discipline, consisting of swimming, cycling and running. It’s an endurance sport which requires suppleness, agility, flexibility and strength throughout the whole kinetic chain, all of which take their toll on the athlete.
Triathletes commonly train between 10-15 hours per week, so injury is normally due to overuse of the body. Additionally, due to the time expended training and competing, participants tend to get less time to recover or sleep as they fit in intensive training regimes around work and/or home commitments. It is particularly important, therefore, to be in the best of health. Eating a high protein diet, facilitating better recovery and building muscle mass, is a smart way to stay ahead.
Common triathlete injuries
Knee Injuries are very common in triathletes, they can be caused by:
- The excessive forces generated from poor knee over pedal spindle position when cycling, leading to patello-femoral mal-tracking & patellar tendonopathies.
- The excessive rotational forces through the knee caused by a poor technique in swimming, causing ligament sprains, cartlidge or meniscal problems.
- Overuse soft tissue injuries caused by excessive heel strike or flattened foot arches, when running i.e. Achilles tendonopathies, shin pain, ilio-tibial band friction syndrome.
Tendonopathies Achilles tendonopathies are one of the most common tri-athlete injury. The achilles tendon tends to shorten on the bike and when transitioning into running, is over-stretched and over time, it becomes overloaded and injured.
Ligament Sprains Affect mainly knees and ankles, sustained through trauma when falling, twisting or landing awkwardly.
Muscle Tears These commonly occur within the explosive accelerating muscles of the lower limb. They frequently occur at the start of a speed or hill session (with inadequate warm-up) or as a runner becomes fatigued towards the end of a session.
Shoulder Injuries 60% of swimming injuries are related to the shoulder, due to repetitive excessive over-rotation and constant overloading of the joint and muscles. This causes impingement (trapping of the soft tissue against the bone), rotator cuff tendonopathies, sub-acromial bursitis, or muscle imbalance, trigger points or an unstable joint.
Neck and Shoulder Injuries With poor alignment on the bike, over-stretching and reaching can cause a build-up of tension within the neck joints and muscles, causing facet joint stiffness, myofascial trigger points, disc injuries and nerve entrapment.
Back Injuries The lumbar spine is often affected, due to the sustained, unnatural flexed position of the cyclist. Long-term overuse lumbar facet joint and disc conditions often occur, as do chronic muscle imbalances, trigger points and painful protective muscle spasm.
Foot and Ankle Injuries Poor running technique (excessive heel strike) or flattened foot arches, can result in shin pain, achilles tendonopathies, ilio-tibial band friction syndrome and back injuries.
Many of the common triathlon injuries can be prevented through education and body conditioning. Making sure you are aware of injury risks and crucially, taking steps to avoid them is the best course of action. This includes:
- Warming up effectively
- Being aware of any personal ‘risk’ areas i.e. tightness, weakness, imbalances – and more importantly dressing these
- Using the right equipment, set up in the best way for you
- Working on your technique
- Balancing training with rest and recovery
- Mixing up your training with other activities, such as Pilates
- Not ignoring any niggling injuries that may build up
If you suffer with an acute injury or have developed an overuse injury, get in touch with us at goPhysio. Our team of Physio’s are well equipped to help you overcome your injury and build long term, physical durability to help stop you suffering an injury again – getting the best enjoyment from your triathlon!