Undertaking a triathlon is no mean feat; anyone taking part in this grueling race will know the toll it can take on the body. The list of injuries competitors can sustain, from stress fractures and shin splints to sprained ankles and swimmer’s shoulders, is lengthy.
Spinal challenges can also present issues for people training for a triathlon, as highlighted in a BMC study on low back pain (LBP) among runners. The study found that among elite marathon runners, the prevalence of LBP, such as in the lumbar spine and the pelvic, sacral, and gluteus regions, was 14%.
If you suffer from spinal challenges and are contemplating doing a triathlon, this article provides helpful tips to ensure you train smartly and safely and perform at your best.
Strengthen Core and Back Muscles
Training for a triathlon can stress bones and joints a lot. This is especially so with the running element of a triathlon, where individuals pound the road and other hard surfaces during training and on race day itself.
The stress of high-impact activities like this can aggravate spinal issues and increase the risk of an individual incurring an injury. To protect the joints and spine from wear and tear it is important to focus on exercises that will strengthen the core, spine and back muscles. These include exercises like planks, bridges, and deadlifts which can help to stabilize the spine and prevent postural imbalances during training. You can learn more about the future of scoliosis treatment by visiting this site.
Take Time to Rest
While training for a triathlon may require individuals to improve their swimming, biking and running skills it is important to also take time to rest. This gives the muscles time to recover and return to their optimum condition, reducing the risk of a spinal injury occurring.
By factoring rest days into your training schedule, you can ensure you do not put excess stress on your joints and muscles, preventing the risk of injuries from overuse. Rest days also allow you to mentally refresh and avoid burnout or fatigue. By listening to your body, you can know when to push yourself and when to take time off, lowering the risk of a spinal injury.
Remember to Stretch
Stretching should be incorporated into every person’s triathlon training regime. This helps to warm up the muscles before training, improving blood flow and flexibility, particularly in the back and spine. Without this crucial step, triathletes risk muscle stiffness and tension in the back which can lead to decreased range of motion and an increased risk of a spinal injury.
Stretching after training is also important as it can promote muscle repair and recovery and help restore flexibility to the joints and muscles. To keep the back and spine supple and flexible stretches like cat-cow, child pose, spinal twist and standing forward bend can be effective in alleviating tension and enhancing your overall range of movement and flexibility.
By putting these tips into practice, you can ensure your training supports your exercise goals while keeping your back and spine in optimal condition.