How to cope with an injury

The chances are very high that almost all triathletes will have experienced an injury at some point in their training lifetime, leaving you feeling like your tri goals and pursuits have been stopped firmly in their tracks.

Being injured or unwell is a tough place to be, especially if you’re the type of person who wants to train frequently and sets targets to meet. As a physiotherapist, I’m not only a point of advice for people, but also a listening ear to their thoughts, feelings, and concerns.

When advising patients, it’s very tough to be the bearer of bad news, adding to their disappointment when I recommend that they shouldn’t do a race, or they need to rest from training for some weeks.

However, working together is key, and often it doesn’t mean stopping – it just means modifying! Below are physiotherapist Hannah Wright’s top tips for coping with an injury, along with advice from pro British triathlete Helen Jenkins, who represented GB at the Beijing, London and Rio Olympics.

Get clarity and refocus your training

Hannah: “Firstly, get a clear understanding and education from a health professional about your injury, what has happened and how best to manage it. It will help you to have a clear guide about what you need to do to look after this injury correctly.

“You may not be able to achieve your previous goals, so reflect on what you would like to achieve in the short and long term. This will help you to keep a focus and assists you with that positive mindset.

“But keep your goals realistic and achievable, and remember your body will not forget the past training that you’ve put in – muscle memory is a real thing – you just need to ease yourself back in slowly.”

Helen: “You have to accept you can’t stick to your normal training plan. I try and use this time to work on my weaknesses. With most injuries you can still swim, so I always use that time to work on that, plus any weaknesses in the gym.

“For me, it’s really important to have a strong core, particularly because of my weaker back, so I have to work hard on that. Glute exercises are a staple for triathletes and something you can do at home.

“Injuries never feel like a positive experience, but I think if you can look back and think I improved something during that time it can be a positive.”

Maintain the fun

Helen: “You can get down and stuck in a bit of a dip when injured so make sure you still do the things you enjoy. Triathletes spend a lot of time outside and if you get injured this is greatly reduced.

“That can make you depressed, so when I was injured I always made an effort to go out more with the dog so I was still getting that outside time, and that helped me stay happy.”

Hannah: “Swap your normal training session for something else you enjoy doing, maybe another hobby or spending time with friends. Or if it’s exercise you enjoy the most, find something that doesn’t aggravate or cause you pain.“

Keep things in perspective

Helen: “There’s so much outside the world of triathlon and the key is to remember that, although you are injured, there are plenty of good things going on.”

Hannah: “Keep positivity in the forefront of your mind and try and work with your injury; believe that it will get better. Think on it as it is teaching you something about your body, something to work on in the future.”

Relax and accept it

Helen: “Injuries can be overwhelming, but it’s just one part of your life, so take faith in the fact you’re doing everything possible to make it better as quickly as possible.

“Triathletes are really driven individuals so it’s very hard to let the process heal and relax about it. It’s a tough one with the mentality of triathletes but acceptance is key!”

Hannah: “Try not to look ahead too much into the future and take every day as it comes. Some days will be better than others, and even when you are making progress you still will have days that are hard – that’s completely normal.

“Be present in how your injury is on that day and focus on completing any rehab exercise programme that you have.”

Keep showing up for yourself

Hannah: “Stick to a well-balanced diet to help with your general wellbeing. Your body will then have the nutrients that it needs to recover from the injury, and you will decrease the overall amount of inflammation in your body. Studies have also shown that it can help with your mood and will keep that positive mindset.

“Sleep – it’s the one most essential function that our body needs. It’s when your body goes to work and helps to repair and recover itself from that injury or illness.

“The stage of ‘deep sleep’ is critical for cellular repair of tissues and restores function to the immune system.”