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It has been found in recent studies that triathletes tend to train more hours per week than any other group of single-sport athletes, which leads to a higher incidence of injury (Villavicencio, 2006).
1 Low Back Injuries
Low back pain can present itself in various ways – from localized pain to referring pains down the leg or up the spine. The pain can be aching, sharp acute shooting, and pins and needles/numbness which is a more serious as the nerves are being compromised. For example, ‘sciatica’ where pain/numbness/pins needles travel down the leg. Lumbar disc injury/bulge/protrusion is a common cause for this. Some recent studies show an incidence of over 70% for low back injuries in triathletes in a year, with over 30% being disc related. So why does this happen? The studies show the flexed seated posture in cycling being a large contributor. This position puts an enormous amount of pressure into the lumbar discs and soft tissue.
How to Avoid – To begin with, numerous studies support good pelvic/core stability program in preventing and/or managing low back injuries. The exercises must focus of developing the strength and balance of the deep stabalising muscles and then transferring this to functional tasks of the athletes over a specific time depending on the level of injury. Secondly an anatomical bike set up is crucial to allow the body to sit in it’s ‘optimum’ position. This helps alleviate high stress in the back.
How we can help – At Red Hill Physiotherapy and Sports Injury Centre (RHP) we are always up to date with the latest research and techniques (ie. Dry Needling) from around the globe in low back pain treatment and rehabilitation. We also provide the most comprehensive bike set up program in Australia using video analysis and laser guided measurements. We provide you with a full report not only with the correct bike measurements but also a program (ie. Stretching program) that will optimize your position on the bike! This is incorporated into your rehabilitation program.
2 Neck Injuries
Neck pain can present itself in various ways – from localized pain to referring pains into the shoulders, the head and eyes (headaches). Like low back injuries, the pains can be aching, sharp shooting, and more serious when pins and needles/numbness are associated. Neck pain incidence is not as high as low back pain in triathletes however in a recent study over 40% said they suffered neck pains over a year. The pain was commonly due to a poor bike set up posture and acute injuries (ie. falls) on the bike.
How to Avoid - There are positive studies indicating the importance of a good bike set up posture in preventing neck pains.
How we can Help – Our treatment and rehabilitation strategies and bike set up reports can help you improve your posture strength. Understanding and feeling a good posture is fantastic for your body not only when you’re on the bike but also when you’re running, swimming or even sitting at work.
3 Shoulder Injuries
Shoulder pains can present in various ways – aching/sharp/pinching/numbness pains that arises with arm elevation (ie. swimming catch or pull phase) or even at rest. The pain can be localized around the shoulder joint or can be referred down the arm or up to the neck. An elite swimmer can go through approximately 7000 to 8000 shoulder stroke repetitions in one week! It is no wonder lots of studies show a very high incidence of shoulder injuries in triathletes and swimmers. These studies indicate both poor technique and muscular weakness around the shoulder blades forcing the wrong muscles to compensate during exercise. This creates unfavourable shoulder mechanics which can lead to injury.
How to Avoid – It is important to get the right technical coaching for your swimming. Additionally, a body maintenance program involving stretching and strengthening drills specific to swimming muscles and joints (ie. shoulder stability and flexibility) are vital for maintaining a healthy and well performing swimming body.
How we can Help - RHP are the leading specialists in shoulder rehabilitation for swimmers. We have assisted many Olympic gold and world record swimmers and champion triathletes through their injuries. We provide specific rehabilitation or body maintenance programs for triathletes and swimmers targeting the unique biomechanics. We also perform a comprehensive screening and video analysis of your swimming to teach you about your body and where you can improve strength and flexibility.
4 Knee Injuries
Knee injuries can present in many ways with the knee being a very complex joint. In triathletes knee injuries commonly arise from the running and swimming phases. Recent studies show a high prevalence of ‘Runners Knee’ in triathletes with its increase popularity as a sport. This is a painful ‘over use’ condition that exists in the knee cap or patella and the thigh bone (femur). It can happen in one or both knees at the same time. The cartilage under the patella is being aggravated by the patella not moving correctly when the knee is bending and extending under load. The problem also exists with repetitive swim kick. Lots of studies indicate poor training methods (eg. sudden increase in distance training) as a common cause. Musculo-skeletally, muscles around the knee and hip joints not functioning correctly forces faulty biomechanics of the lower limb. If the athlete also suffers ankle/foot issues, this can compound the problem.
How to Avoid – To avoid knee injuries it is very important the athlete is educated about their training methods. Better planning of their yearly training can prevent overuse injuries. Strengthening the hip and knee muscles like the gluteals, core stabilisers and stretching/manual therapy to the lower limb muscles are also very important. There is a lot of quality research currently being done supporting this. Furthermore, any foot mechanics problem need to be correctly examined and addressed.
How we can Help - Our physios have all gained further training and pride ourselves in looking not only at the local injury but the body moving as a whole. Our holistic approach help us study the biomechanics of your spine, hips and lower limbs effectively to determine the cause of your knee pain and how to correct it using exercise strategies. We can accurately examine your feet as well to see if any shoe/orthotics issues needs addressing. Video analysis and our screening further aid us in achieving this. Finally, we the provide the proper education on correct training methods and ‘Periodisation’ planning if required.
5 Shin Splints
‘Shin splints’ is a popular name used as an ‘umbrella’ term for shin injuries. There are a variety of shin pains with the most common being ‘medial tibial stress syndrome’ or pains down the inside of your shins. This pain can occur in one or both shins and appears commonly during running. In severe cases cycling and swimming can also aggravate. Recent studies indicate this condition is an ‘over use’ injury where the tibia or shin bone is chronically loaded causing the muscles bone junction to become hyper irritated. The pulling of the muscles on the bone causes a breakdown the tissues and even micro bone damage locally. This can potentially lead to stress fractures. Like the knee pains, poor pelvic and lower limb biomechanics and extremely tight lower limb muscles are common causes.
How to Avoid – Please see the knee pain section as the same points apply.
How we Can Help – Please see the knee pain section as the same points apply.
These are just 5 commonly seen injuries in Triathletes. Other issues such as hydration, heat stress, nutrition and body management during racing are available. If you would like more information about getting a full musculoskeletal screen, bike set up, video analysis, of your swimming/running/cycling, dry needling, or just more helpful information to improve your performance –
Contact Jim Bostock on 3856 5566 or
This e-mail address is being protected from spambots. You need JavaScript enabled to view it
or go to www.redhillphysio.com.au
RHP is also offering special deals until January 31st 2010 for half price musculoskeletal screens, normally $80 for now $40 for a half hour screen
call us NOW for more information!
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