
Tips on what to do if you are injured
While we endeavor to avoid injuries at all costs, a sad fact is that at some-point you will succumb to an injury of some description. Whether that is due to an external force, eg. Spraining your ankle on a loose rock while running or crashing your bike, or a training error such as too much load too quickly (or lack of recovery, injuries will happen. Being mentally prepared for these eventualities will help you get back to training in the shortest possible time.
Actions and Questions
- Can you still train but in an altered format?
- Seek advice early
- Accept and understand the grieving process
- Learn from your mistakes
- Set Goals
- If you haven't got a coach, get one.
- Use the time to progress your skills in other areas.

1. Can you still train but in an altered format?
Eg using a cross trainer/elliptical trainer. Alternatively try aqua jogging (running in the water to reduce the impact forces). On the bike, look to adjust your bike set up, such as lowering your saddle a few mm if your hamstrings or ITB are tight.
Swim, focus on specific drills, e.g. balance/ kick drills. Don't simply stop altogether if you can avoid it. Very rarely do you need to remove ALL load, as we need some load on the tissues to stimulate healing.
2. Seek advice early
See your doctor/physio as soon as possible, the longer you put it off the longer the rehab is likely to be. Getting an accurate diagnosis early means you can be working on the necessary rehab. Having the right support team around you, who you believe and trust in, will facilitate a faster return to racing.

3. Accept and understand the grieving process
Accept and understand the grieving process if it means missing races, or even a whole season for a major injury. This does link back to the last point, because burying your head in the sand and not accepting the fact you are injured will lead to a prolonged injury and rehab phase.
It’s OK to be annoyed and angry, accept those emotions then let them pass as you then focus on what is required to get strong again.
4. Learn from your mistakes
Ensure you include pre-habilitation exercises in your weekly program to reduce the risk of being out with injuries in the future. The biggest risk factor for getting an injury is having the same injury in the past. While this doesn’t mean you will definitely get the same injury again, you are at a greater risk. Therefore, reflect and learn from what happened to reduce the risk of it happening again.
5. Set Goals
Set goals with your physio and coach. Make short-, medium- and long-term goals so you know where the rehab is heading and how it fits into the larger picture of returning to racing.

Bonus Tips
6. If you haven't got a coach, get one.
Most injuries are caused by training mistakes, having a coach to guide you or even just to bounce ideas off will prevent you from overcooking the training and breaking down.
7. Use the time to progress your skills in other areas.
For example, learn bike maintenance, do an evening course in sports massage, work on your map reading skills, or anything else which will help you develop in your sport.
Get your coaching qualifications and help at your club, as helping the head coach will aid you in self-analysis of your own technique. There are lots of ways to stay involved in your club and sport even if you are on a protracted rehab journey.
Author and Supernatural Fuel Ambassador Tim Piggott is a sports physiotherapist, university academic, and endurance coach with over 20 years of experience working with beginners through to international and Olympic athletes across a multitude of sports.
Photo Credit P1-2: Jose Miguel Muñoz for Scarpa.