Triathlon is a very intense sporting activity, so it is very common for triathletes to encounter injuries that are likely to occur either during the swim, run, or bike leg. These injuries could be as severe as a bone fracture or as minor as a bruise.
In this blog article, we will discuss these injuries, how they occur, and preventive measures that could help decrease the incidence of these injuries.
Which Diciplnne Where Most Triathlon Injuries Are Common?
Most injuries triathletes encounter are usually during the run leg, but we will still discuss other injuries experienced by triathletes in other triathlon legs.
General and Simple Prevention Measures
Triathletes are at risk of various forms of injuries that are preventable. Here is a summary of the preventive measures for the below-listed injuries.
- Pace yourself during any activity and avoid doing too much too early.
- Take rest intervals in between training sessions
- Use the right gear specific for each activity. Check out our Best Triathlon Battle-Tested Budget Gear
- When training or performing any sports, switch up your techniques to avoid overuse of the same muscle groups.
Swim
1- Swimmer’s ear
This is medically known as otitis externa, characterized by persistent itching, ear pain, discharge from the ear, and possibly hearing loss. This condition occurs due to spending long hours in the water, especially one contaminated with high levels of bacteria.
How can you prevent this?
You can prevent this by:
- Using a tight-fitting bathing cap or an ear plug while swimming
- Ensuring to remove any water present in the ear by tilting the ear towards the affected side
- Using a blow dryer at the lowest heat to dry the ear
- Using prophylactic ear drops such as acetic acid ear drops.
How is this managed?
A conservative management method is employed here, which involves an aural toilet, pain relief, and topical antibiotic meds. Most times you are advised to pause all swimming activities at the time of infection/injury.
For more details on this, check out our post “How Do You Get Swimmer’s Ear? Treatments & Prevention Measures!“
2- Swimmer’s shoulder
A swimmer’s shoulder manifests due to an injury to the four rotator cuff muscles of the shoulder. This muscle group helps perform various ranges of motion (flexion, extension, internal rotation, and external rotation) useful when swimming. Examples of injury to these muscles could either be a tear to the muscles or an inflammation of the tendons that connects these muscles to the supporting bone.
How can you prevent this?
You can prevent this by:
- Performing each swim stroke using the correct form
- Switching up your swimming techniques to avoid the overuse of the muscle groups
How can this be managed?
The management of this injury depends on the severity. For less severe cases, You can employ a conservative form of management, which include pain relief meds, physiotherapy, and the elimination of any activity that involves the use of the shoulder muscles.
3- Lower back pain
Lower back pain is common with swimmers because when swimming, the body is in a hyperextended position that causes wear and tear to your spinal discs. It could be so severe that it affects the spinal nerve roots.
How can you prevent this?
You can prevent this by:
- Engaging in core strengthening workouts
- Taking breaks in intervals during your swim training sessions
- Going for frequent body/back massages
How can this be managed?
A conservative management method is employed for this and if severe, surgery is indicated. Nevertheless, severe cases are left for the physician to decide which management type.
4- Swimmer’s knee
This commonly occurs with breaststroke due to the fact the feet are usually faced out, and there is a risk of ligament rupture.
How can you prevent this?
You can prevent this by:
- Learning to increase your level of strength through regular workouts
- Using other swim strokes asides from breaststroke.
How can this be managed?
Visit the doctor if the injury is a very severe one. But if mild, you can use an icepack on it regularly.
5. Neck injuries
While swimming, you tend to keep your neck above water, which puts a lot of strain on the neck, ultimately leading to injuries.
How can you prevent this?
You can prevent this by:
- Keeping your head aligned with your spine when swimming.
- Swimming with different strokes to avoid excessive force on the neck.
How can this be managed?
This will require a doctor’s consult, and management will depend on its severity.
Bike
1- Knee pain (patellar tendonitis)
Knee pain can either manifest as anterior knee pain or medial knee pain, depending on which ligament is affected. Most knee pain happens due to biking with a wrong posture or technique. And when this is coupled with the wrong bike, it puts an excessive amount of pressure on these ligaments.
This injury also manifests with swelling and impaired mobility of the knee joint.
How can you prevent this?
You can prevent this by:
- Cycling with the correct posture using the right bike
- Taking breaks at intervals to prevent overuse
How can this be managed?
Physiotherapy and pain relief meds are good conservative management options, and if severe, seek professional help from a physician.
2- Wrist pain/palsy
There is a nerve at the wrist known as the ulnar nerve, but in layman’s terms, it is called the cyclist’s nerve. This nerve is not surrounded by any muscle or bone, so it is prone to injury when exposed to excess pressure from cycling.
Wrist palsy often manifests with loss of motor/sensory function at different portions of the hand with pain and tingling sensation.
How can you prevent this?
You can prevent this by:
- Taking breaks to avoid overuse
- Using the correct posture and grip while cycling
- Wearing protective cycling gloves
- Switching up your grip positions
How can this be managed?
Wrist palsy is a serious neurological injury that will require you to seek advice from a licensed physician.
3- Back pain
Cycling with a wrong posture puts excess pressure on the spine, and it eventually leads to strain and pain. Asides from pain, you could also experience a tingling sensation, fatigue, and muscle stiffness.
How can you prevent this?
You can prevent this by:
- Engaging in core strengthening exercises
- Getting a proper bike fit to cycle with
- Working on your cycling posture.
How can this be managed?
You can manage this with physiotherapy and pain relief meds, but if severe you should seek advice from a licensed physician.
Run
1- Shin pain
Shin pain originates from the large bone of the leg called the tibia, and running is known to have the potential to cause this due to the amount of pressure mounted on the shin.
How can you prevent this?
You can prevent this by:
- Engaging in exercises that help strengthen the leg muscles such as; single leg shoulder presses, Tippy twists, foot screws, etc. (Source)
How can this be managed?
This is managed conservatively using pain relief meds or compression socks. You should also seek professional advice from a physician if it seems like a severe condition.
2- Heel pain
This happens due to the degeneration of the Achilles tendon that courses down from the calf to the heel. Running is an activity that not only puts pressure on your leg but also on your Achilles tendon. This presents with pain, abnormal running gait, and decreased mobility that can inhibit your performance.
How can you prevent this?
You can prevent this by:
- Using proper running shoes with good padding at the heel
- Replacing your old worn out running shoes
How can this be managed?
The management of this depends on its severity, but for a less severe case of heel pain, you can employ physiotherapy and adequate rest.
3- Iliotibial band syndrome
The iliotibial band is present at the lateral epicondyle in the femur, which is a bone at the thigh. With running, there is an overuse of this band that eventually results in pain at the lateral hip and knee.
How can you prevent this?
You can prevent this by:
- Learning to pace yourself when running and avoid increasing your running miles too quickly.
- Using the right running shoes for proper transmission of force to your legs.
How can this be managed?
Iliotibial band syndrome is very severe, so you should visit a physician before employing any conservative management technique.
