Triathlete Magazine published February 1999

Injury. Images of this word make every athlete shudder. Most of us have experienced one type of injury or another; while some may side line us for a few days, others are career ending. My triathlon life began when rotator cuff tendonitis abruptly ended my swimming career. This particular injury has left an indelible mark on my life. My junior year of college was a pivotal one; I qualified for the Olympic Trials in swimming. I looked to my senior year with much anticipation. However, just weeks prior to leaving for my final year at Brown, I began to experience pain in my left shoulder. What I thought was a little problem, led to four months out of the water, excruciating physical therapy, missing the Olympic Trials, and the shoulder still flares up eight years later with no warning. This injury taught me the importance of listening to my body, not taking health for granted, and being defensive in preventing injuries.

I started running in an effort to stay in shape while I rehabilitated my shoulder. One thing led to another, and I competed in my first triathlon. Over the years, I have experienced my fair share of injuries: stress fractures, knee pain, sesamoiditis, bike wrecks, and the ever-nagging shoulder injury (some say I have mental illness, but I do not think that qualifies as an injury). In fact, I have physicians of every specialty on retainer, just in case.

As triathletes, we are fortunate to have three sports. Often, an injury in one does not prohibit us from training in the others (aren't we lucky??). Injuries occur in a multitude of ways, from overtraining to biomechanical errors to improper equipment. Fortunately, a lot of injuries are preventable. The following list may help you stay healthy in the upcoming season.

Swimming

Proper technique is crucial not only to swim faster, but also to prevent injuries. I know first hand how difficult it is to make stroke changes. I changed my stroke after sixteen years as a competitive swimmer. When I was recovering from my shoulder injury, a masters coach explained to me that if I still desired to swim at age 30 (I was 23 at the time) I would have to bend my elbows more on my recovery, and bilateral breathe. At the time 30 seemed like ages away, but I took his advice and struggled to make the changes. Well, 30 is now only months away, and I am happy to say that I am swimming faster now than I was at 23.

How to improve technique to ward off injury:
1. Join a masters team. An on-deck coach will hopefully help you with your stroke.
2. Have somebody videotape your stroke. A picture is worth more than a thousand words.
3. Attend a swim camp or triathlon clinic.
4. Spend time alone in the pool. In order to better focus on technique, it is imperative to spend time at the pool without the pace clock and the competition of other swimmers. Pick a day, swim easy, and think about your stroke.
5. If you are tired, feel pain, or your stroke is falling apart, GET OUT. Any of these three symptoms can create bad stroke habits that can eventually lead to injury.

Cycling

Bike fit is crucial to maximize your strength and to decrease the chance of injury. I suffer severely from the Princess and the Pea syndrome; if my bike is off by just one millimeter, I will have an ache to show for it. I have been known to stop half a dozen times on a ride to adjust my saddle. A few years ago, I spent several months toying with my position. When my stem was too long, my shoulder hurt; when my seat was too far forward, my knee hurt. I learned the value of proper fit the hard way.

If your knee hurts, your neck aches, or you feel like you are not achieving optimal power, the answer may not be simply overtraining. It could be improper bike fit.

1. Have an expert look at your position-- make sure that your stem length, crank length, seat height and seat fore/aft position are correct.
2. When you determine your optimal position, mark everything, so if you take your bike apart or if something slips, you can readjust it.
3. Do not ignore your cleats, they too can come loose and shift, thus altering your position.

Running

Running is the most tenuous of the three sports. Running injuries are rampant, and I myself have experienced a few. I have had the requisite stress fracture and knee aches, and two years ago suffered from sesamoiditis (inflammation of the ball of the foot. It hurts!). Two of my injuries arose from running on worn out shoes. On my last orthopedic visit, I was told to change my shoes every 250 miles. That's a lot of shoes! In fact, Saucony informed me that only the Kenyans go through more shoes. “Injury prevention,” I responded.

1. Change your shoes often. I cannot stress this enough. This is not the place to cut costs. When in doubt, throw them out. Unless you are running 10 miles a week, six months is too long to keep a pair of shoes.
2. Keep at least two pairs of shoes in the rotation, especially if you are running several days in a row.
3. Determine what type of runner you are, neutral, pronator, supinator, and find shoes that accommodate that type of running.
4. Use over-the-counter inserts for more cushioning.
5. Run on trails when possible. Your legs will thank you for the softer surface. Dodging rock, twigs and roots will help your dexterity.
6. If you are feeling achy, take a few days off or water run.

Miscellaneous

And, lastly, some general comments.

1. Always warm-up. Prior to a workout or a race, it is crucial to ease into your effort. A warm-up helps loosen the muscles, and get rid of lactic acid left over from the last workout. A proper warm-up will diminish the chance of muscle pulls, and will also keep you stronger throughout your entire workout. Start your workouts at a low heart rate, and gradually pick up the pace until you reach your target zone. Do not be afraid to spin easy, run for 10-15 minutes or jump in the water and swim a few strokes before a race. A pre-race warm-up will help you get rid of the jitters, and prepare your muscles for the tough exertion.
2. Stretch regularly. The extra few minutes spent stretching will pay off in the long run. I usually stretch during or after a workout, not before. If I feel tightness during a ride, run or swim, I do not hesitate to stop and stretch out the aching limb (Hint: Stopping to stretch is a great cover if you need to, yet again, adjust your saddle).
3. Treat yourself to a massage. An expensive habit, but worth it. Plan a massage to augment key points of the season. Good times are after a hard week of training or after a grueling race. Massage greatly expedites the recovery process, and with regular stretching, should keep you flexible and injury free.
4. Watch for signs of overtraining, a common habit among triathletes. If you find yourself sleeping poorly, not enjoying your training, your heart rate is elevated in the morning, or you are grumpy, chances are you are overtrained. The remedy for these symptoms is to ease back or take some time off. Every now and then, a nap is more beneficial than a workout. A particular training session will not make you better, but it could make you injured.

Race hard. Have fun.

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