In a little over a year I've had 3 injuries where I had to take a least a month off. I'm pretty frustrated and hoping someone can tell me what I'm doing wrong or missing. I'm 26 and swam for a D1 college, so I'm used to pounding my body to the max to get the best results. Swimming is low impact so it's easy to get away with getting beat up all the time. I've learned triathlon is very different from swimming and even though it kills me mentally, you don't need to kill yourself all the time to get results. My coach has devised a good plan for me and I completely trust him. He was my college swim coach and is a pro triathlete. We do not live close to each other so all our interactions are on the phone or online. I do not think I am over training and none of my injuries have been when we started to increase mileage (we've slowly built up mileage and these injuries have popped up out of nowhere). Generally, I swim about 9k-13k/week, bike 80-130 mpw, run 15-30 mpw. I want to run more because I feel that is my biggest limiter but my injuries are preventing me from making any progress on my running. Here are my injuries to date:
- fractured my talus bone in late 2011/early 2012. Started bothering me on a treadmill run with some 1 min pickups. Finished the run and was limping a bit afterward. The next two days were pretty awful. Eventually got an x-ray that revealed the fracture. No running for ~2 months. Biked a little but mainly swam and did some water running
- Posterior tibilias (september 2012). Same foot as before and my foot started giving me issues during a run. Stopped half way through the run and rested a few days (stretched and did some strengthening exercises) but didn't get any better. Went and saw a pt and found my posterior tibilias was extremely tight which was giving me the foot pain. Also found my hip flexors were pretty weak as well. Went through about 4-5 weeks of pt and eventually was pain free. I stopped training while I was going through pt due to needing a break and I was buying a house and doing a bunch of renovations to it before moving in. Took about 3 months off and started training again around christmas 2012.
- About 3 weeks ago, I was doing a 6 mile run around my neighborhood with 6 x 200m sprints. Most of my running had been just base easy miles this year. I had done this same workout about 2-3 weeks prior and was one of my few runs with any kind of speed. I noticed something was giving me a bit of pain causing me to limp while running in my left leg (other leg than the two previous injuries). I ran a few more times that week but it didn't get any better. I stopped running and did limited biking for the past 2 weeks and it didn't get any better (stretched/strengthened just about every muscle I could think of or find on the internet). Went to see a chiro yesterday, and he thinks I have a stress fracture in my tibia and possibly something going on with my patella that's causing pain. Didn't take a x-ray as he didn't think it was worth it but said to give it another 2 weeks of no running and come back to see where I am. I have noticed some improvements in the past few days but not 100%.
All that said, all my injuries have happened while running and I run mainly on asphalt roads. I'm trying to figure out what are possible causes of my issues. I want to be pro-active this time when I start running again so I'm hoping someone might give me a few ideas. Things I can come up with:
- Running form - I adopted the natural running style about 2 years ago. I found last summer that I was still overstriding so this year I've really shortened my stride and run with 88 or higher cadence (depending on speed). Maybe I need to get some more analysis on my form.
- Stretching/foam rolling/strength - i think this was the issue with the posterior tibialis injury. Since resuming training over christmas, I've made a big effort to stretch, foam roll, strenghten hip flexors every day.
- running surfaces - I mainly run on asphalt surfaces. Maybe I need to do my easy runs at the track or on a treadmill to limit the pounding. Thoughts on this?
- Running shoes - I run in newton gravity's. I can't seem to find any reason why they would be causing me issues. I'm willing to switch but I don't want to switch just try something else unless someone can indentify why the shoes are giving me issues and what other shoes will help me. My current shoes only have 50 miles on them.
- Finding a chiro/PT to see every a month or so. How many of you see a chiro or PT every so often just to get a massage or relieve any aches/pain you might have?
- ?????? (something else I'm missing)
Any help is greatly appreciated.
Cliff notes: injured again, what am I doing wrong?
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- fractured my talus bone in late 2011/early 2012. Started bothering me on a treadmill run with some 1 min pickups. Finished the run and was limping a bit afterward. The next two days were pretty awful. Eventually got an x-ray that revealed the fracture. No running for ~2 months. Biked a little but mainly swam and did some water running
- Posterior tibilias (september 2012). Same foot as before and my foot started giving me issues during a run. Stopped half way through the run and rested a few days (stretched and did some strengthening exercises) but didn't get any better. Went and saw a pt and found my posterior tibilias was extremely tight which was giving me the foot pain. Also found my hip flexors were pretty weak as well. Went through about 4-5 weeks of pt and eventually was pain free. I stopped training while I was going through pt due to needing a break and I was buying a house and doing a bunch of renovations to it before moving in. Took about 3 months off and started training again around christmas 2012.
- About 3 weeks ago, I was doing a 6 mile run around my neighborhood with 6 x 200m sprints. Most of my running had been just base easy miles this year. I had done this same workout about 2-3 weeks prior and was one of my few runs with any kind of speed. I noticed something was giving me a bit of pain causing me to limp while running in my left leg (other leg than the two previous injuries). I ran a few more times that week but it didn't get any better. I stopped running and did limited biking for the past 2 weeks and it didn't get any better (stretched/strengthened just about every muscle I could think of or find on the internet). Went to see a chiro yesterday, and he thinks I have a stress fracture in my tibia and possibly something going on with my patella that's causing pain. Didn't take a x-ray as he didn't think it was worth it but said to give it another 2 weeks of no running and come back to see where I am. I have noticed some improvements in the past few days but not 100%.
All that said, all my injuries have happened while running and I run mainly on asphalt roads. I'm trying to figure out what are possible causes of my issues. I want to be pro-active this time when I start running again so I'm hoping someone might give me a few ideas. Things I can come up with:
- Running form - I adopted the natural running style about 2 years ago. I found last summer that I was still overstriding so this year I've really shortened my stride and run with 88 or higher cadence (depending on speed). Maybe I need to get some more analysis on my form.
- Stretching/foam rolling/strength - i think this was the issue with the posterior tibialis injury. Since resuming training over christmas, I've made a big effort to stretch, foam roll, strenghten hip flexors every day.
- running surfaces - I mainly run on asphalt surfaces. Maybe I need to do my easy runs at the track or on a treadmill to limit the pounding. Thoughts on this?
- Running shoes - I run in newton gravity's. I can't seem to find any reason why they would be causing me issues. I'm willing to switch but I don't want to switch just try something else unless someone can indentify why the shoes are giving me issues and what other shoes will help me. My current shoes only have 50 miles on them.
- Finding a chiro/PT to see every a month or so. How many of you see a chiro or PT every so often just to get a massage or relieve any aches/pain you might have?
- ?????? (something else I'm missing)
Any help is greatly appreciated.
Cliff notes: injured again, what am I doing wrong?
blog