The 6 building blocks of triathlon rehab (my complete system)
Most triathletes overcomplicate their rehab.
They chase hacks, quick fixes, and conflicting advice.
And end up more confused than when they started.
But the truth is, getting back to pain-free training doesn’t need to be complicated. After working with hundreds of injured athletes, I’ve found you only need six simple building blocks.
Master these, and you’ll rehab with confidence and clarity.
Block 1: Get pain under control fast
The first step is always managing your pain and symptoms.
This doesn't mean masking the pain - it means:
- Temporarily unloading the irritated area
- Starting gentle movements and exercises
- Finding positions that don't aggravate symptoms
The goal here is to calm things down so we can start proper rehab ASAP.
Block 2: Build tissue tolerance with specific loading
Once pain is under control, we need to start loading the injured area appropriately.
I use a simple progression:
- Start with isometric exercises
- Progress to slow, controlled loading
- Build towards plyometric/explosive movements
The key is progressing at the right pace - not too fast, not too slow.
And each area of the body will need a different approach.
Block 3: Maintain fitness with smart cross-training
Just because you're injured doesn't mean all training stops.
The goal is to:
- Find pain-free alternative activities
- Maximize training duration where possible
- Maintain as much fitness as you can
This might mean more swimming and cycling if you have a running injury, or focusing on running/cycling for a shoulder issue.
Block 4: Optimize rest and recovery
Recovery becomes even more critical during rehab.
Focus on:
- Getting 7-9 hours of quality sleep
- Eating enough to fuel both rehab and training
- Managing overall stress and training load
Your body needs resources to heal - make sure you're providing them.
Block 5: Rebuild endurance systematically
Now we can start rebuilding sport-specific endurance.
For running injuries this means:
- Following a careful return-to-running progression
- Making very gradual additions to volume
- Using walk-run intervals when needed
The goal is steady progress without setbacks.
Block 6: Transition back to sustainable training
The final block focuses on returning to full training while preventing re-injury.
This includes:
- Gradually returning to your normal schedule
- Maintaining strength work
- Building a balanced program that addresses all areas
The key is creating sustainable habits that stick.
Your next steps
This system works because it’s simple, repeatable, and rooted in real-world results.
If you’re stuck or unsure where to start ... don’t guess.
👉 Join the Triathlon Rehab Toolkit waitlist
Or hit reply and let me know where you’re stuck. I’ll help you figure out your next step.
That's all for today!
Chandler