Training for a triathlon demands consistency, dedication, and smart recovery. But even the most seasoned triathletes can find themselves sidelined by nagging pain or full-blown injuries—often from preventable causes.
As physical therapists who work with triathletes daily, we see the same few injuries show up again and again. The good news? When you catch them early, you can often fix them without missing a single race.
Here are three of the most common injuries we see in triathletes, what causes them, and how to keep them from derailing your training.
1. IT Band Syndrome
If you’ve ever felt a sharp or burning pain on the outside of your knee during or after a long ride or run, you may have dealt with IT band syndrome.
What causes it?
- Poor bike fit or saddle height
- Rapid increase in training volume
- Weakness or poor motor control in the glutes and hips
- Running on banked surfaces or repetitive terrain
What to look for:
- Pain on the outside of the knee (not under the kneecap)
- Symptoms that worsen with downhill running or longer sessions
- A feeling of tightness that stretching alone doesn’t fix
Pro tip: IT band issues are often rooted in hip stability problems. Foam rolling helps short term, but long-term relief comes from strengthening and mobility work.
2. Shoulder Impingement
Swimming might be low-impact, but it’s not low-risk when it comes to shoulder strain. Shoulder impingement happens when the tendons or bursa in the shoulder get pinched during repetitive overhead motion.
What causes it?
- Overtraining or poor swim technique
- Muscle imbalances (tight lats, weak rotator cuff or scapular stabilizers)
- Poor thoracic spine or shoulder mobility
What to look for:
- Pain during or after swim workouts
- Discomfort when reaching overhead or behind your back
- Clicking, popping, or a sensation of “pinching” in the shoulder
Pro tip: Dryland strength training for your upper back and shoulders is just as important as pool work. Don’t skip your rows and scapular exercises!
3. Achilles Tendinopathy
Your Achilles tendon takes a beating in both running and cycling, especially when ramping up intensity or mileage too quickly.
What causes it?
- Tight calves and limited ankle mobility
- Sudden increase in hill work or speed drills
- Poor foot mechanics or improper footwear
What to look for:
- Stiffness or tenderness at the back of your heel, especially first thing in the morning
- Pain when running, jumping, or pushing off
- Swelling or a thickened tendon
Pro tip: Achilles issues love to linger if ignored. Early intervention (think eccentric loading and mobility work) can stop this from becoming chronic.
How to Stay Ahead of Injury
Most triathletes wait too long before addressing pain—hoping it will just go away. But catching these issues early can mean the difference between a slight detour and a season-ending injury.
If you’re feeling a consistent ache, stiffness, or unusual discomfort, don’t ignore it.
That’s why we offer FREE 30-minute injury screens for local triathletes.
We’ll help you figure out what’s going on and whether it needs attention—before it costs you training time.
👉 Click here to book your free screen or give us a call at 973-310-2678.