The Encyclopedia of Injuries for Triathletes - Understand, Prevent, and Heal

Triathlon is not just a sport, it’s a passion that pushes the limits of both body and mind.

However, this demanding discipline exposes athletes to a high risk of injury.

The statistics speak for themselves:

• 50% of triathletes get injured
• 75% of injuries are due to overuse (non-traumatic)
• 75% occur in the lower quadrant (hips, knees, calves, feet)
• 75% are related to running

Whether it’s occasional pain or chronic issues, it’s essential to understand injuries to prevent and treat them effectively.

In this encyclopedia, you’ll find a comprehensive guide to the most common injuries among triathletes, tips to avoid them, and solutions to keep moving forward, even when challenges arise.

Ready to dive in? Let’s get started!

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Why Do Triathletes Get Injured So Often?

Triathlon is unique: it challenges the body in various ways, with repetitive movements in the sagittal plane, discipline changes, and often high training volumes.

As a triathlete, you’re likely motivated by challenges, have a taste for hard work, and are quite pain-tolerant.

On paper, this is fantastic, but in practice, these strengths can become your weaknesses if you don’t adopt a balanced approach.

Here are the main causes of injuries in triathletes:

• Excessive volume and intensity: Stringing together intense sessions without sufficient recovery can lead to overtraining and injuries.

• Improper technique: Poor cycling posture, imperfect swimming technique, or an unsuitable running stride can lead to pain.

• Inadequate equipment: Worn-out shoes, an improperly adjusted bike, or an overly tight wetsuit are often the culprits.

• Fatigue: When your body is tired, its natural protective mechanisms weaken, increasing the risk of injury. This fatigue is fueled by training and compounded by poor nutrition, hydration, or lack of sleep.

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How to Prevent Injuries in Triathlon

The mantra you need to remember: Prevention is better than cure!

Here are the fundamentals of effective prevention to minimize your risk of injury:

1. Smart Planning

• Alternate periods of intense training with active recovery sessions.

• Gradually increase training volume or intensity (no more than 10% per week).

2. Complementary Physical Preparation

• Regularly perform the Supa Body Check, a physical test designed to assess and improve fundamental movement patterns for triathletes.

• Incorporate strength training exercises (planks, squats, etc.) to stabilize joints and build strength.

• Work on mobility and flexibility, especially in your hips, shoulders, and ankles.

3. Proper Equipment

• Replace your running shoes every 500–800 km.

• Have your bike professionally adjusted for a comfortable and efficient position.

• Choose a wetsuit that fits well but isn’t restrictive.

4. Nutrition and Hydration

• Make sure to consume enough calories to fuel your training.

• Stay properly hydrated before, during, and after every session.

5. Listen to Your Body

• Don’t underestimate the early signs of pain. These are warnings that something isn’t right.

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What to Do in Case of Injury

Despite all precautions, injuries can happen. Here are the essential steps to act quickly and limit the damage:

1. Stop or reduce the painful activity: Never push through acute pain, as it could worsen the injury. However, some injuries don’t require a complete stop. Reducing volume and intensity, combined with targeted physical preparation, can often resolve the issue. Take the time to assess the severity of the pain and adjust your activity accordingly.

2. Use appropriate recovery techniques: To relieve pain, start with gentle self-massages on the affected area to reduce muscle tension. Then incorporate targeted stretches to improve flexibility, as well as muscle-strengthening exercises for the painful area and surrounding muscles. This approach promotes active recovery and helps correct the imbalances causing the issue.

3. Consult a healthcare professional: If the pain persists for more than a few days or is particularly intense, visit a doctor or physiotherapist specializing in sports injuries.

4. Adjust your training: If the injury is minor, consider alternative activities (like swimming or cycling) to maintain fitness without worsening the injury.

5. Take the time to recover: Don’t return to full training until you’re completely healed. Rushing back too soon could lead to a relapse or a new injury.

→ Bonus: 💻 Click here to join the SupaTriathlete community, the platform that helps you manage your training by integrating injury prevention, nutrition, and mental preparation.

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The Most Common Injuries by Area

Feet and Ankles

• Plantar Fasciitis: Relieve this pain under the foot and get back to training without suffering.
• Achilles Tendinitis: Protect your tendon to improve endurance and explosiveness.
• Ankle Sprain: Regain stability quickly and run with confidence.
• Metatarsal Stress Fracture: Prevent these micro-fractures to maintain progress.

Hips

• Iliotibial Band Syndrome (or ITBS): Eliminate this discomfort to run farther without pain.
• Psoas Tendinitis: Recover your flexibility and power to excel at all distances.
• Trochanteric Bursitis: Soothe this inflammation for smooth, unrestricted movement.
• Pubalgia: Restore muscle balance to train without limitations.

Knees

• Patellofemoral Pain Syndrome: Say goodbye to pain around the kneecap and tackle hills with ease.
• Patellar Tendinitis: Strengthen your knee to run and cycle without limits.
• Baker’s Cyst: Ease this discomfort to regain full mobility.
• Cruciate Ligament Injury: Prevent serious injuries and stabilize your knee effectively.

Legs

• Compartment Syndrome: Free your muscles to run farther without pain or numbness.
• Shin Splints: Stop tibial pain and resume running without fear.
• Calf Strain: Recover quickly to regain full power.
• Tibial or Fibular Stress Fractures: Recognize early signs to avoid hindering your progress.

Everything Else (But Still Critical)

• Lower Back Pain: Correct your posture and eliminate back pain that disrupts your training.
• Shoulder Tendinitis (Swimming): Protect your shoulders to improve efficiency in the water.
• Carpal Tunnel Syndrome: Keep your hands and wrists comfortable on the bike to pedal without discomfort.
• Heatstroke or Dehydration: Master hydration to perform safely, even in extreme heat.
• Neck Pain: Improve your cycling position and avoid neck tension.

In triathlon, the road to success is sometimes fraught with challenges, but with a proactive approach and effective injury management, you can keep progressing and achieve your goals. So, ready to take on the challenge?