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Top 5 Injuries in Newcastle Triathletes

Updated: Oct 29

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Triathlon training pushes the body across three demanding sports — swimming, cycling, and running. While this variety reduces the risk of some injuries, it multiplies the chance of overuse injuries if training loads aren’t managed carefully. At Up N Adam Performance Training & Physiotherapy in Newcastle, we see triathletes from sprint distance to Ironman battling the same recurring issues.


Here are the top 5 injuries we see in Newcastle triathletes — and how we help you fix them.



Why it happens: High swim volume, poor stroke mechanics, and weak shoulder stabilisers.

Symptoms: Pain with overhead movement, catching feeling in the shoulder, or soreness after long swims.

Our fix:

  • VALD shoulder strength testing.

  • Rotator cuff and scapular strengthening.

  • Stroke technique advice and load management by inhouse Coach Lucas McBeath www.flowitri.com.au .



Why it happens: Saddle height issues, cleat misalignment, weak quads or glutes, or training load spikes.

Symptoms: Pain at the front or outside of the knee, worse with long or hilly rides.

Our fix:

  • Bike fit adjustments by inhouse CycleFit Physiotherapist Dean Waterman  www.cyclefitphysio.com .

  • Glute + quad strength program.

  • Load modification and progressive reintroduction.



Why it happens: Long hours in aero, poor core endurance, or hip stiffness.

Symptoms: Aching or burning lower back after rides, especially in aero.

Our fix:

  • Core + glute endurance training.

  • Thoracic + hip mobility drills.

  • Bike fit adjustments for comfort and power by inhouse CycleFit Physiotherapist Dean Waterman.



Why it happens: Running hills, training spikes, or weak calves/soleus muscles.

Symptoms: Morning stiffness, pain at the back of the heel, worse after runs.

Our fix:

  • VALD calf strength testing.

  • Shockwave therapy for chronic cases by Podiatrist Kurt Robertson https://newcastlepodiatry.com.au/ .

  • Progressive calf/soleus strengthening and plyometrics.



Why it happens: Weak foot muscles, calf tightness, and sudden increases in run volume.

Symptoms: Stabbing heel pain in the morning, easing as you move but flaring after long runs.

Our fix:

  • Foot intrinsic strengthening.

  • Calf/soleus rehab.

  • Taping or orthotic advice short-term, strength focus long-term.


Why Triathletes Keep Getting Injured


Most triathlon injuries don’t happen because of one discipline — they happen because the load of all three sports together overwhelms the body. Without proper strength training and recovery, niggles turn into recurring problems.


That’s why we test all three systems at Up N Adam:


  • Shoulders (swim load).

  • Hips, glutes, and quads (bike power + run stability).

  • Calves and feet (run durability).


All backed by VALD testing for precision.


FAQs – Triathlon Injuries


What’s the most common triathlon injury?

Achilles pain and shoulder overload top the list, but knee and back pain are also very common.


Should I stop training if I’m injured?

Not usually. We adjust load across swim, bike, and run to keep you active while rehabbing.


Can strength training really help triathletes?

Yes — targeted strength work reduces injuries and boosts power across all three sports.


Do you work with coaches?

Yes — we regularly liaise with Newcastle triathlon, swim, and run coaches to coordinate training. If you are looking for a coach, Lucas McBeath from Flowitri is exceptional in his data informed approach


Final Word


Triathlon training doesn’t have to mean constant injuries. With the right balance, strength work, and treatment, you can stay injury-free and race at your best.



You can book an appointment with Darren or Newcastle Knights Physiotherapists Katie or Hayd'n at www.upnadamptphysio.com .


Bookings also available on our website for the following services at Up N Adam Performance Training & Physiotherapy:


  • Dietitian - Sweat testing, weight-loss or to optimise your training nutrition / fuelling www.nutrientnation.com.au

  • VO2 Max testing & Coaching with Lucas McBeath - to discover more effective ways to train efficiently www.flowitri.com.au

  • Strength & Conditioning Programs with Adam Clarke - contact us or book via the website or email us at upnadamptphysio@gmail.com

  • Remedial Massage with Katheryn Rodgers - to relieve accumulative muscle tension & keep you training well.

  • CycleFit by Physiotherapist Dean Waterman - At Up N Adam, for all your bike fitting solutions www.cyclefitphysio.com

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