Triathlons involve running, swimming and bicycling. While swimming and bicycling may be low-impact activities, running is an activity that is often tough on your lower extremities. As the result of improper or over-training, triathlon athletes may develop stress fractures. Stress fractures can temporarily sideline an athlete from running. Depending on the advice of your doctor, low-impact and modified training may be allowed.
Stress Fractures
Fractures are tiny cracks within the bone that happen when a bone breaks from the inside out, according to MayoClinic.com. Stress fractures are considered overuse injuries. Occurring as the result of long distance running, stress fractures most frequently occur in the weigh-bearing bones of the lower leg or foot. Stress fractures are diagnosed through the use of an x-ray, although not all stress fractures appear on an x-ray. Bone scans and MRIs can also be used to detect stress fractures. Stress fractures are normally treated with pain relievers and rest. Depending on the location of the fracture, your doctor may place you in a walking cast to immobilize the affected bone, and crutches are occasionally used. Depending on the severity of the fracture, it can take anywhere from four to six weeks to heal.
Modifications
The good news about training with a stress fracture is that two of the three events in a triathlon are low-impact. With the permission of your doctor, swimming and bicycling may be performed. These exercises cause minimal stress on your lower body. Instead of running, try using an elliptical machine or walking to maintain you endurance while you recover from your stress fracture. You should also add strength and flexibility exercises to your routine.
Prevention
According to Mark Alexander, a sports physical therapist for the Australian Olympic Triathlon Team, there are two common reasons triathletes experience stress fractures: inadequate shock absorption and malalignment of the lower limbs. Problems with shock absorption are often the result of reduced ankle dorsiflexion -- the upward motion of the foot and ankle joint -- and poor calf endurance. Poor dorsiflexion is the result of poor and infrequent stretching habits, according to Alexander. It is recommended that triathletes engage in stretching before and after running. Poor muscular endurance in the calves can leave the lower limbs vulnerable to excessive impact. Vulnerability only becomes worse as a triathlete becomes tired. Triathletes should perform calf raises and single-leg calf raises for three sets of 30 to 40 repetitions daily, according to Alexander. Poor footwear is another cause for stress fractures. Triathletes should replace their shoes when they become worn and should visit a store that specializes in running shoes to find shoes that adequately support your bone structure. Triathletes can also take their shoes to sports medicine doctors for examination.
Recommendations
All triathletes have their routines. It is important to develop a routine that allows your body to rest and recover from pounding your feet on the pavement. Cross training can help you to prevent stress fractures, according to the American Academy of Orthopaedic Surgeons. Cross training is performing a variety of different exercises to achieve your goals. Perform different activities on different days of the week. For example, you may opt to swim on odd days, bike on even days and run on the weekends. If you experience pain while training, immediately stop and rest. If pain persists, contact your doctor for treatment. It is easier to treat a stress fracture when it is diagnosed early.
