Triathletes and injuries go hand in hand. It’s a tough sport. We believe that overuse conditions in the themselves don’t actually exist. You are merely overusing your body in the current way it works – leading to pain and discomfort. If we can change the way your body works and make it more efficient then you can get a whole lot more mileage out of it.


We tend to see similar types of repeating movement patterns in the triathletes we see. Leading to injury and breakdown in different parts of the body. Here we show you how to avoid similar problems and stay fighting fit. If you do have a current issue that is stopping you from training then give us a call on 01273 921831 (or mail) and we’ll give you the short cuts to get back to training straight away.

Physio Stretch Indian Rotation 2

  • Indian Rotation

    The static posture of the thoracic (middle bit) spine for long periods on the bike has a lot to answer for. Especially during transition. This slightly awkward looking pose should help. Start sat on a chair facing forward arms across you chest. Now rotate you torso as far as you can to one side. Then put a side bend in – to leave you in the position as shown. Come out of the side bend part and then try to rotate further. You should notice you can now see further behind you. You can then repeat the side bend to go further. This is also particularly useful for any naughty lateral breathers out there on the swimming leg and for those who are weaker when breathing to one side.

Physio Brighton Half Moon

  • Half Moon

    This will stretch the obliques and the muscles above (intercostals) and below (gluteus medius) and possibly even you lats. The obliques can get overworked due to the rotation in front crawl but more of an issue in triathlon is the fact that they tighten as a compensation for weak quads. Usually as a result of endless miles on the bike. Try this stretch before and after a ride to see this in action! As such this is the first port of call for anyone with knee issues. Simply stand feet together with the arms outstretched above (think streamline position off the wall in swimming) and bend over to the side i.e. make like a half moon. I’ve yet to meet a triathlete who’s not stiff as a board on this one!

Triathlon Physio Brighton Adductor Stretch

  • Leg Pit

    It’s like an arm pit but in your leg! More importantly the “gap” between your quads and adductors houses the fermoral nerve which gives sensation in the knee. If we can make this nerve feel “happier” about life then you feel less pain in your knee. Simply stand side on to a sofa, wall, table (depending on what’s convenient and how flexible you are to start) and put you leg on it. Rotate your whole leg forwards to the point that your inside ankle bone is in contact with the surface. Then bend your other knee to drop down and get a stretch along the inside of the thigh.

Triathlon Physio Brighton Glute Stretch

  • Glutes

    So cycling gives you tight hamstrings is a given. But why? And how does that impact potential overuse injuries? Firstly, tension in the hamstrings will affect tension on the sciatic nerve which can in turn affect tension in the calves and into the plantar fascia increasing the risk of injury in these areas. So now why? Glutes do hip extension (pushing your leg backwards in plain English). What do you need to do to make a bike go forwards – hip extension. As a result the glutes get tired and look for help to do hip extension – which your hamstrings also do. To stretch sit on the floor with the side you are not stretching in front of you. Then place the foot of the side you are stretching on the floor on the outside of the opposite knee. Then hug your knee to the opposite side and rotate the side you are stretching. As shown in the picture.

Triathlon Physio Brighton Hamstring Stretch

  • Hamstrings

    You can prove to yourself the relationship between hamstring tightness and glute tightness by doing this stretch before and after the glute stretch above. It should work in the majority of cases. Simply place you foot on a table or something of a suitable height and lean forwards to increase the stretch. I’m sure you’re all seen this one. The subtle change however is the position of the foot. There are three hamstring muscles (not a lot of people know that!) and the foot position can isolate different ones. Start with the foot pointing straight up. Then try rotated outwards and then rotated inwards. See which one works best for you.

Triathlon Physio Calf Stretch

  • Calves

    So you’ve been sat on a bike for hours and then your expect you calves to get you round 10k, 13 or 26 miles. The least you could do is give them a bit of stretch! Again goes back to the glutes, if they are tired and tight your body needs to look for more spring from somewhere. After your hamstrings your calves are next in line. The standard stretch which I hope you all know is leaning against a wall with the heel down and your knee fully extended. Try bringing the foot forwards slightly and bending at the knee you may need to turn the foot inwards slightly when doing this as shown. This should stretch a different area in your calf.


So that’s it. We hope you found it useful. If you have any feed back we’d love to here from you. This list is not designed to be extensive but reflects the exercises that we’ve found to be most useful to triathletes over the last 14 years of treating them.

If you have a current injury or limitation that you would like to know what to do about then give us a call on 01273 921831 or mail and we’ll tell you about who our Progressive Phyisotherapy & Sports Therapy treatments can help short cut you back to full fitness. If you’d like to see more information on how our treatments have benefit other triathletes like yourself then please click here: Brighton and Hove Triathlon.

Contact Us

Call us now 01273 921831

I’m a London based Physiotherapist who drives down to Brighton for treatment sessions. Enough said!

KF

I thought physiotherapists would just look at the symptom and not seek the deeper cause, but Brighton Sports Therapy’s holistic approach was a detailed analysis of how one stands in the world and how one finds their feet in the world. Life will affect us on many levels and these guys are trained to go through physical and psychological events that manifest in physical injury.

SH

I first went to see Brighton Sports Therapy about a calf injury. It soon became obvious this was going to be a life changing discovery. The holistic assessment and treatment has really helped me to improve my fitness and health. An old serious leg injury that every other physio has advised was hopelessly damaged is now much improved and I have a much more mobile ankle. I have made and continue to make progress and learning about my physical health has helped me identify the stressors in my life I need to change to become healthier and happier.

Kaz

Having been to several physio’s over the years I was pleasantly surprised to find that the approach undertaken was more holistic in nature and went above and beyond what I have experienced in treatments previously. For my injury, this involved looking beneath the initial symptoms and delving into both physical and emotional stresses that may have also played their part. The 90 minute appointment system works so much better than a typical appointment as it allows the therapist to work really deeply on the issues, working in harmony with your body rather than providing a textbook treatment.

DD

After having over 10 years of knee pain and seeking so many different types of therapy, I was resigned to the fact I was always going to be restricted in my choices of ways to train, always fearfully avoiding certain exercises and being constantly aware of the niggling pain. I’m so grateful BST got recommended to me. Their alternative approach has given me a new lease of life. I am running with no pain again, have more energy and a much more fearless mindset . Thanks so much.

NM

Brighton Sports Therapy have been a massive help through a difficult time with my complex and historical back problems. Their approach is holistic, connecting mind, body and spirit. His work helped me to recover and find new ways to deal with future back problems and look at the underlying cause. I would highly recommend them for both help with physical and emotional issues and will be sure to go back to them in the future should I require treatment.

CR

I contacted Brighton Sports Therapy because I have RSI and didn’t feel in control of it. It has literally changed my life. They have a wonderfully kind and holistic approach – helping me to be more aware of how stress affects my body and teaching me techniques to manage it mentally and physically.

TE

Brighton Sports Therapy fixed a long term problem in spite of me being a useless patient who doesn’t even know what a squat is. Don’t let the name fool you, they also help lazy idiots!

TC

Everyone at this physiotherapy clinic is fantastic. I have nothing but praise for these therapists. If you are in need of physiotherapy this is a place you simply must go to.

FD

Disclaimer: The testimonials above are the opinion of a few of our clients. Results to treatment cannot be guaranteed. We can guarantee we’ll be doing everything we can get you back to your best ASAP.

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