Triathlon: returning after an injury

Risks and order of return

Three disciplines add up the load; resume the one that doesn’t hurt first, then reintroduce the others one by one, without bricks.

Triathlon: start with the discipline that does not bother the injury, often swimming or cycling. Add bike-to-run transitions last.

Bringing the movement back in four stages

1. 1

   First resume the discipline that does not hurt: walking, easy cycling or gentle swimming.

2. 2

   Short, separate sessions in each discipline, easy intensity.

3. 3

   Longer sessions, a very short bike-to-run transition.

4. 4

   Brick sessions, running intensity and competition.

Common injuries in this sport

• Shoulder (rotator cuff)Resume swimming last or with few lengths; avoid paddles and butterfly.
• Shin splintsResume cycling and swimming first, then running with walk–run intervals.
• Lower back (lumbar)Leaning on the bike loads the back: raise the bars and change position often.

Preparation exercises

• Scapular retraction (band row)

  Band anchored in front of you, pull the elbows back bringing the shoulder blades together, return over 3 seconds.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  No band, just bring the shoulder blades together.

  Harder

  Stronger band, with a 2-second hold at the back.

  Common mistakes

  • Shrugging the shoulders to the ears.
  • Pulling with the hands rather than the shoulder blades.

  Moving on

  When 3 × 15 with a medium band is easy.

• External rotation with band

  Elbow against the body, bent to 90 degrees, rotate the forearm outwards then return slowly.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  No band, or lying on your side without weight.

  Harder

  Stronger band, then with the arm out at 90 degrees.

  Common mistakes

  • Lifting the elbow away from the body.
  • Turning the trunk to help.

  Moving on

  When 3 × 15 is easy with no shoulder pain.

• Glute bridge

  Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.

  To start: 3 sets of 12, 2 seconds at the top, every other day.

  Variations, mistakes and progression

  Easier

  Smaller range, feet closer to the buttocks.

  Harder

  On one leg, then with your shoulders on a sofa.

  Common mistakes

  • Arching the lower back instead of squeezing the glutes.
  • Letting the knees drift apart or together.

  Moving on

  When 3 × 12 on one leg is easy, with the pelvis staying level.

• Forearm plank

  On forearms and knees (later toes), body aligned, hold 20 to 30 seconds without sagging the back.

  To start: 3 holds of 20 seconds, every other day.

  Variations, mistakes and progression

  Easier

  On your knees, or hands on a table.

  Harder

  On your feet, then lifting one foot for a few seconds.

  Common mistakes

  • Hips too high or lower back sagging.
  • Holding your breath.

  Moving on

  When you can hold 45 seconds on your feet, body aligned.

• Heel raises

  Standing, rise on both feet and lower slowly over 3 seconds. Keep the knee straight, then bent to work the other part of the calf.

  To start: 3 sets of 12, 3 seconds down, every other day.

  Variations, mistakes and progression

  Easier

  Seated on a chair, a light weight on your knees.

  Harder

  Heels over the edge of a step, to go lower.

  Common mistakes

  • Bouncing at the bottom instead of controlling the way down.
  • Rising higher on one side than the other.

  Moving on

  When 3 × 15 is easy with no discomfort the next day: move on to single-leg raises.

• Straight-arm band pulldown

  Band anchored high in front of you, trunk slightly forward: pull your almost straight arms down to your thighs, lowering the shoulder blades like a swimming stroke, then return over 3 seconds.

  To start: 3 sets of 12, 3 seconds back, every other day.

  Variations, mistakes and progression

  Easier

  Lighter band, smaller range.

  Harder

  Stronger band, then one arm at a time, alternating like front crawl.

  Common mistakes

  • Bending the elbows and pulling with the biceps.
  • Shrugging the shoulders on the way back.

  Moving on

  When 3 × 15 is easy with no shoulder pain: bring back your sport’s movement at low intensity.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

Equipment and set-up

• Bike fit checked by a professional before resuming long rides.
• Running shoes replaced regularly; a swimming wetsuit that doesn’t restrict the shoulders.
• Don’t add aero bars or a new position during the return.