The most common injuries during triathlon training
Due to the training in 3 disciplines, we are more at risk of injury
Gema Lozano, tells us what the most typical triathlon injuries. The triathlon in Spain is becoming increasingly known, and many athletes go from one of these disciplines (cycling, running, swimming) to practice all three. These three disciplines, together with strength exercises in the gym, encompass a very complete sport.
However, in the field of injuries, these can multiply, since we speak of a sum of training of several disciplines, where the technique should be a priority to avoid those that are not due to falls or over-training.
1 Injury in the rotator cuff (swimming)
Incorrect swimming technique will produce inappropriate use of the shoulder muscles. This can lead to rotator cuff tendinitis, or wear of the shoulder joint itself; For this reason, it is very important to work on the technique, bodybuilding, warm-up before starting to swim, and then perform stretching exercises.
2 Column problems (swimming and cycling)
The cervicals suffer a lot in swimming, due to the movement of breathing in the crowl, that is why it is necessary to stretch after a long training.
In the case of cycling, there are positions in which the cyclist is usually with neck extension. It is advisable to have made a study of the position on the bike to avoid both cervical injuries and discomfort in the lumbar and back, in addition to strengthening the abdominal area, which is usually quite forgotten, and is the one that gives strength at the lumbar level.
3 Tendinitis in lower limbs
If overtraining is done in cycling or running, tendinitis may occur in the iliotibial band on its insertion on the external face of the knee, tendinitis in the Achilles tendon, patellar tendonitis, etc. To try to avoid them it is very important not to overload the musculature, and to maintain a correct biomechanics, both in the race and in cycling. This must also be combined with proper footwear in the discipline of running.
4 Cramps in the twins
They usually occur in swimming in the first trainings, mainly due to lack of elasticity in the muscles, or inadequate heating of the latter. It can also be due to a lack of mineral salts. Also, in the step of the cycling to the run on foot they are usually "to mount" the twins. Therefore, it is very important to train transitions, in order to accustom the body to a radical change in the use of leg muscles.
5 Fiber breakage
If a workout is performed without heating properly, in many cases it can happen that the muscle fibers are not prepared for an effort and break. Therefore it is very important to warm up before doing the day's own workouts. It is also essential in the gym, since lifting a weight without having previously warmed up is what most breaks usually produce.
Gem Lozano
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