What are biomechanics and what can I do to avoid injury?

In this article, coach Soraya discusses how two key areas of the body that offer your platform for good movement and function. If you aren’t sure that Biomechanics matter, read this article about how poor biomechanics is one of the main reasons that triathletes get injured. Read on here to find out about how to improve your shoulder and your pelvis function to ensure you avoid the dreaded overuse injury.

“Biomechanics is the study of the mechanics of the movement of living organisms [1]".

In other words, in the context of sport, biomechanics is the study of understanding what muscles need to be used and when. Every movement you make will engage a number of muscles; the muscles your body decides to use and the order in which it uses them is important. This chain of muscles working together to create movement is called the kinetic chain. If some muscles aren’t strong enough for the work being asked of them, then other muscles will compensate and eventually get hurt. As you strengthen your kinetic chain, each muscle will do only the work they are designed to do and you will give yourself much better chances of staying injury free.

“The greatest expression of force generated and controlled by your body comes from the hips. Second is the shoulders” . [2]

The hips

When talking about strengthening the hips, we refer to all the muscles that cross over the hip joint. These include the glutes (all of them), the psoas, hamstrings and inner thighs. Together, these muscles stabilise your pelvis and thighs. They also allow hip extension (usually where the power comes from), hip flexion (bending at the hips) and lifting your leg sideways or inwards. If some of these muscles are weak or tight, then other muscles will overcompensate and work too hard. Sometimes though, it might not even be about strength, but about control. For example, the famous “hip collapse” when running is usually due to a poor connection between the hip and the core - some glute activation exercises to teach the correct muscles to get to work may be sufficient to address this.

The shoulders

We use our shoulders for pretty much everything we do (even running). There are many muscles, ligaments and tendons that help to keep the shoulder healthy and stable. The most important muscles that do this are the rotator cuff muscles which are found at the front (for internal rotation) and at the back (for external rotation) of the shoulder. An imbalance between the front and back rotator cuff muscles, insufficient strength, or low range of motion can cause injury not only in these muscles but also in other areas such as the wrists. In swimming, for example, lack of flexibility and stability in the shoulder can lead to the famous “swimmer’s shoulder”.

The important thing to understand is that most overuse injuries are a symptom of a bigger underlying problem (often, but not always, in the hips or shoulders). A good sports physio that understands biomechanics will be able to identify the root of the problem and solve the cause, not the symptom. Even better, a good physio can prevent these injuries before they happen by identifying and help you correct poor biomechanics [3]. If you need recommendations for physios, please get in touch.

So what can you do to avoid getting injured?

Staying injury free is really important for everyone (obviously!). You should therefore be taking this just as seriously as you do your swim, bike and run training.

Below are the boxes we recommend you “tick” in order to enjoy the sport for longer and free of injury:

Get a yearly MOT checkup at the physio. Make sure you choose a physio that specialises in sport as they can even look at your running form…etc
Get a bike fit
Make sure you warmup before every session and do your drills to promote good form
-Incorporate mobility and Strength and Conditioning into your training. Pay particular attention to the core, upper and lower back, and hips. Keep your eyes peeled for next week’s blog - we will cover some mobility and strength exercises to help keep you strong and robust.

There are a few “self tests” you can do at home that can help you to evaluate whether you may need to book an appointment at the physio.

1) Checking for knee tracking

Stand on one leg with your pelvis level. Slowly bend your standing leg trying to avoid lateral movement (your knee should be in line with your middle toe). If your knee wobbles from side to side, then there is probably an imbalance between muscles at the front of your hip and your glutes (often, it is because the glutes are under-active and hip flexors are tight).

2) Heel raises

As a runner, you should be able to perform 20 controlled (lifting up through the middle toe) single leg heel raises holding a 25kg weight. Most runners can’t even do half of that, so when they end up with issues with their achilles, for example, they shouldn’t be all that surprised!

3) Single leg bridge

Lie on your back with your knees bent. Lift your hips by squeezing your glutes. Lift one leg off the floor. Your hips should remain level. If you lift your right leg and your right hip drops, then it means your left glute isn’t doing its job (the hamstring, hip flexor or muscles along the spine will overcompensate - injury in the making!).

[1] https://www.collinsdictionary.com/dictionary/english/biomechanics

[2] https://www.triathlete.com/2012/07/training/making-the-invisible-visible-the-importance-of-biomechanics_57127

[3] Common injuries stemming from poor biomechanics: ITB syndrome, patellofemoral pain syndrome, achilles tendinopathy, shin splints, plantar fascitis…and more!

We’re here to help

Tri Training Harder are one of the leading Triathlon coaching providers in the UK, using our wealth of experience to unite scientific and technological research with already well-established and successful best practices, to create a formula for triathlon and endurance coaching that works.

The result is an honest, dynamic, yet simple new way of constructing an athlete’s training to allow them to reach their potential.

If you’re planning your next season, just starting out in the sport or are looking for extra guidance at the very top end of the field, we are here to help, and our coaches would be delighted to hear from you. You can contact us via the website, and one of the team will be in touch.

Soraya MerryleesSeptember 24, 2019Coaching, Strength & Conditioning, Soraya MerryleesComment

What do I need to race well in a winter duathlon or triathlon?

Every multisport event has its own logistics challenges, but racing in the cold can add a whole new level of complexity. As the nights draw in, Coach Denise examines the specific demands of winter racing and ensures that all the bases are covered.

Can you avoid drafting in triathlons? Navigating Reality and Making the Most of Your Race

In this latest article, Coach José explores how drafting is a part of the sport, why there are drafting rules, what to do if you find yourself stuck amongst the drafting group, and how to ensure you race with integrity.

What Makes Tri Training Harder's Athlete Network Special?

In this article, we explore Tri Training Harder’s community-driven approach and how building a supportive and inclusive athlete network fosters success. Featuring stories from Tri Training Harder community members, the article highlights how collaboration and shared knowledge positively impact athletes, emphasising the value of a collective, inclusive environment for athletes of all levels.

Why should you Integrate Physiotherapy and Nutrition into Endurance Training

This article explores the science behind endurance training, focusing on the crucial roles of physiotherapy and nutrition. With insights from Tri Training Harder’s expert partners, including physiotherapists and nutritionists, we highlight how their expertise is integrated into training plans to enhance athlete performance and prevent injury, underscoring the importance of a well-rounded approach to endurance training.

What is The Power of Holistic Endurance Coaching?

This article delves into the power of holistic coaching, emphasising our comprehensive approach that goes beyond just a training plan. By incorporating mental, physical, and emotional support, this coaching strategy has helped athletes thrive. Testimonials from current athletes highlight the significant benefits of this well-rounded methodology, reinforcing the importance of a holistic approach to coaching.

How can you Balance Endurance Training with a Busy Life: Tips from Tri Training Harder

This article explores practical strategies for balancing endurance training with a busy lifestyle. Drawing on insights from TTH coaches, the article offers advice on effective time management, prioritising workouts, and finding the right balance between triathlon training, work commitments, and personal life.

How is fear transmitted amongst athletes before an endurance event?

At some recent events, we have overheard athletes talking about their concerns and have been intrigued by how their fears have rippled out. In this latest article, Coach Philip explores how fear is spread and how it can impact athletes. More importantly, he also identifies how athletes can mitigate this group-social effect and rise above this group phenomenon.

What happens to my swim speed in open water

For most triathletes the majority of their swim training is done in a swimming pool. While this allows for the athlete to spend time on drills, technique and speed work, most triathlons involve a swim in open water. In this article Coach Denise looks at what impacts your speed when moving from the pool into open water.

What should you wear for a cold triathlon?

Although racing in the UK has many perks, one downside is that we don’t usually get the excessive heat that some of our European and US friends are accustomed to racing in. In this article, Coach Philip explores some top tips for racing in the cold.

Warming up for the swim, on the land

The first leg of any triathlon event is the swim, but how can you make sure that you are ready to race from the starting hooter? In some events it is possible to get into the water for a quick few minutes recce, but this is often not an option. In this blog Coach Denise takes a look at how you can get ready to race from the moment you enter the water.

Getting into cold water – acclimatising and having fun

At the start of race season, as thoughts turn to open water swims, one of the key considerations is, just how do you swim comfortably in cold water. In this article Coach Denise uses her extensive experience of swimming in Scotland to look at how best to make the transition from the pool to outside, helping you to have the best swim leg you can.

Planning to fuel or fuelling to plan?

Every year, nutrition and its strategies take centre stage in our conversations with athletes. It's a subject that sparks genuine curiosity and interest. Yet, the challenge lies in translating this knowledge into effective race strategies. Coach Philip delves into some common pitfalls in nutrition strategy, emphasising the potential for significant performance improvements.

Why is a Warm-up Important?

We all know warm-ups are important, but when it comes to racing, we tend to do things differently than in training. Coach Philip explores why the warm-up is important.