Injury Modifications

5 injury guides

Guidelines for safely modifying workouts when dealing with common injuries. Always consult a healthcare professional for specific medical advice.

Overuse Cumulative Fatigue

Triathlon presents a unique overuse challenge: cumulative fatigue from training three sports simultaneously. Unlike single-sport athletes, triathletes must manage total body stress across swim/bike/run, where fatigue in one discipline affects the others. This modification addresses systemic overuse, not localized injury.

When to Seek Professional Care

→Fatigue persists beyond 2-3 weeks of reduced training
→Resting HR remains elevated despite rest
→Sleep problems don't improve with better sleep hygiene
→Mood changes affect daily life
→Frequent illness (more than 2 colds in training block)
→Any signs of hormonal disruption
→Unexplained weight loss
→Chest pain, heart palpitations, or dizziness

General Principles

•Total stress matters more than any single sport's load
•Bike and run share leg fatigue - reduce both, not just one
•Swimming is lowest-impact; can often maintain when reducing others
•Life stress counts - adjust training when life is demanding
•Better to undertrain than overtrain - fitness returns faster than health
•One sport at reduced load beats three sports at forced load

Contraindicated Movements

Back-to-back hard sessions in different sportsBrick workouts during recovery periodsRacing or time trialsAdding volume to 'make up' for missed sessionsHigh-intensity work in any sport

Recommended Exercises

Extra sleep

1 sets × 8 reps

Sleep is the most important recovery tool - aim for 8-10 hours

Nutrition review

1 sets × 3 reps

Ensure adequate calories and protein for recovery (3 meals/day minimum)

Walking

1 sets × 20 reps

Active recovery promotes blood flow without adding training stress

Easy swimming

1 sets × 20 reps

Low-impact active recovery that maintains feel for the water

Stress management (meditation)

1 sets × 10 reps

Mental recovery is as important as physical recovery

Return to Full Training

Criteria:

✓Resting HR returned to baseline for 1+ week
✓Sleep quality normalized
✓Motivation and mood improved
✓Easy sessions feel easy again (appropriate RPE)
✓No lingering soreness
✓HRV trending positive (if tracking)

Progression:

1.Week 1: Continue reduced load, monitor response
2.Week 2: Add one session per sport at easy intensity
3.Week 3: Gradually increase duration (not intensity)
4.Week 4: Reintroduce one moderate session
5.Week 5-6: Build back toward normal structure
6.Week 7+: Reintroduce intensity work cautiously

Transition Strain

Triathlon transitions create unique injury patterns. T1 (swim-to-bike) involves going from horizontal swimming to upright cycling with cold, fatigued muscles. T2 (bike-to-run) requires running on pre-fatigued legs with altered biomechanics. This modification addresses strains and issues specific to these transitions.

When to Seek Professional Care

→Pain persists beyond the first few minutes of any discipline
→Cramping occurs regularly despite hydration/electrolyte management
→Numbness or tingling in legs after bike
→Back pain affects daily activities
→Hip or knee pain doesn't resolve with rest
→Any acute muscle strain or 'pop' during transition

General Principles

•Transition issues often reveal underlying mobility or strength deficits
•The bike-to-run transition is most injury-prone due to leg fatigue
•Practice transitions at race pace occasionally, not every brick
•Adequate bike-specific stretching before T2 run reduces issues
•Cadence and position changes in final bike km can ease T2

Contraindicated Movements

Race-pace brick workouts when symptomaticLong hard bikes immediately followed by hard runsSkipping transition practice then racingIgnoring pain 'because it always hurts in T2'

Recommended Exercises

Hip flexor stretching

2 sets × 30 reps

Releases hip flexors tightened by bike position

Glute activation (bridges, squeezes)

2 sets × 15 reps

Activates glutes before T2 run for better mechanics

Cadence drills (final 5 min of bike)

1 sets × 5 reps

Higher cadence in final minutes preps legs for running

Standing pedaling intervals

3 sets × 1 reps

Breaks up aero position and activates run muscles

Strength work for hip stability

3 sets × 12 reps

Hip stability reduces injury risk during bike-to-run transition

Return to Full Training

Criteria:

✓Pain-free single-sport training for 2 weeks
✓Easy brick workout completed without issues
✓Underlying mobility/strength deficits addressed
✓No compensation patterns in running form

Progression:

1.Week 1: Single-sport training only
2.Week 2: Short easy brick (30 min bike + 10 min run)
3.Week 3: Extend brick duration, keep easy
4.Week 4: Normal brick structure at easy intensity
5.Week 5: Reintroduce intensity in bike portion
6.Week 6: Race-specific brick practice

Back Injuries

Back injuries in triathlon stem primarily from cycling's sustained flexed position and swimming's rotational demands. Lower back pain is particularly common due to the combination of aero position cycling followed by running. This file addresses lower back, thoracic spine, and related postural issues common in triathletes.

When to Seek Professional Care

→Pain persists more than 2 weeks despite modifications
→Numbness, tingling, or weakness in legs
→Bowel or bladder changes (emergency)
→Pain worse when lying down
→Night pain affecting sleep
→Pain radiating below the knee
→History of cancer, unexplained weight loss

General Principles

•Back pain in triathlon is often position-related and modifiable
•Bike fit is frequently the primary cause of cycling back pain
•Core strength prevents and treats most back issues
•Hip flexor tightness from cycling contributes to lumbar pain
•Swimming can be therapeutic for back pain (with proper technique)
•Running is often unaffected but may be aggravated by brick transition
•Standing intervals during cycling reduce sustained flexion strain

Lower Body Injuries

Lower body injuries are the most common in triathlon, primarily stemming from running (high impact) and cycling (repetitive motion, position-related). This modification file addresses knee, IT band, ankle, foot, and hip injuries that affect the bike and run portions of triathlon training.

When to Seek Professional Care

→Pain that doesn't improve with 2 weeks of modification
→Sudden acute pain or 'pop' sensation
→Swelling or bruising
→Night pain
→Pain that worsens despite rest
→Numbness or tingling

General Principles

•Lower body injuries often result from training errors, not just bad luck
•Running injuries may be aggravated by cycling (and vice versa)
•Address bike fit before assuming cycling is safe
•Swimming is usually the safest cross-training option
•Strength training is preventive and rehabilitative
•Return to running is typically the final stage of recovery

Upper Body Injuries

Upper body injuries in triathlon primarily stem from swimming, though cycling's aero position can contribute to neck and shoulder issues. This file addresses shoulder impingement, rotator cuff problems, neck strain, and other upper extremity concerns common in triathletes.

When to Seek Professional Care

→Shoulder pain that doesn't improve with 2 weeks of modification
→Numbness or tingling in arms or hands
→Weakness affecting daily activities
→Night pain affecting sleep
→Sudden acute pain or 'pop' sensation
→Headaches associated with neck pain

General Principles

•Most swimming shoulder injuries relate to technique, not just volume
•Strength imbalances (weak external rotators) are a primary risk factor
•Bike fit significantly affects neck and wrist issues
•Thoracic spine mobility affects shoulder health in swimming
•Running is usually unaffected by upper body injuries
•Maintaining swim fitness through kick sets is valuable