October 24, 2016

How to prevent common triathlon injuries – Swimming, biking, running

Here are triathlon injuries prevention tips for swimming injuries, cycling injuries, and running injuries. These are common injuries triathletes may encounter while training for a triathlon and how to prevent these triathlon injuries.

No matter which sport in triathlon it comes to – swimming injuries, biking injuries, and running injuries – there is a common theme when it comes to preventing common triathlon injuries. These are some quick tips to remember as you continue training for your triathlon to help you make it to the start line injury-free. These can apply to all three sports of swimming, biking, and running.

Use equipment and gear that is right for you and your size. Make adjustments as necessary.

Sometimes the size or type of what you wear and what you use during triathlon training isn’t just for comfort. Sometimes it can lead to a negative impact. If you wear a wetsuit that doesn’t fit you, it could constrict movement in the arms that could lead to unnecessary stress for your shoulders. If you do a lot of riding with a bike that doesn’t fit you, you could be putting unnecessary stress on your knees.

Know how to use what you’re using

Maybe you’re getting a little bit of strength training in to get stronger on the bike. Make sure you learn the proper form of how to lift weights, or else you could put unnecessary stress on the wrong parts of your body. If you’ve decided to swim with training aids like swim paddles, make sure you know how to use them so you don’t put unnecessary stress on any part of your arm muscles and joints.

Increase your training volume and intensity gradually

This is when following a training plan can be beneficial. Good training plans will do their part to ensure the training is increasing at a gradual rate without any sudden drastic increases. If your body isn’t ready for the upcoming workout, the training session can put unnecessary stress on your body. That said, not all training plans are created equal. While general triathlon training plans available for free online can work out well for many people, that doesn’t mean it’s right for everyone. A good triathlon coach can tailor a training plan to you and your specific background and fitness level.

Quick tips conclusion: Unnecessary stress = Increased risk for injury!


Common Triathlon Injuries: Swimming, Biking, Running

Now here are common injuries people get that are divided up by sport as related to swimming, biking, and running. You’ll also find tips to better recover from your training sessions. Being able to adequately recover from your workouts can help to prevent injuries as well.

Triathlon injuries: Swimming

How to prevent a common swimming injury
This covers a common swimming injury associated with shoulder pain.

Here are ways to prevent one of the most common swimming injuries, to help you avoid shoulder pain caused by swimming. (Swimmer's shoulder.) Swimming is pretty low-impact, but the repetition of swimming brings a risk for injury. 

Triathlon injuries: Biking

How to prevent common biking injuries
This covers common cycling injuries associated with pain of the foot, ankle, knee, hip, neck, and hand.

Common cycling injuries and how to prevent them. The good news is that most of the common cycling injuries are preventable. Causes and injury prevention tips for biking. Foot, ankle, knee, hip, neck, hand.

Triathlon injuries: Running

How to prevent common running injuries
This covers common running injuries associated with pain of the foot, ankle, shin, knee, and back of the leg.

Running injuries are no fun. Here's what you can do to prevent common running injuries. Causes and prevention tips for running injuries, with infographic.


Triathlon injuries: Recovery

How to plan an active recovery day to help prevent injuries
This covers making the most of your rest day in a way that will help you recover better from your training and stay injury-free.

Use your rest day to focus on injury prevention through active recovery. The repetitive nature of cycling, running, and swimming creates a greater risk of injuries, so help to minimize that risk! Include active recovery as a part of your training plan.

Benefits of tart cherry juice for recovery: Tart cherries as superfood
This covers how tart cherries may help you with post-workout recovery. (Research backs it up!)

Tart cherries may help speed up your recovery from muscle soreness after a workout. Whether cycling, running, swimming, or another form of exercise that got your muscles working hard, here are reasons to consider tart cherries and tart cherry juice as your post-workout recovery drink or food!

Post-workout recovery drink: Peach smoothie recipe
This covers how to make a peach smoothie recipe for a solid post-workout recovery drink after your training session!

Peach, pineapple, banana, honey, greek yogurt (plain/vanilla), and milk! Make this peach smoothie recipe for a solid post-workout recovery drink after your bike ride!

 

swim injuries / bike injuriesrun injuries / triathlon injuries

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