Well done on completing such a challenging Tri DB.
I have done very little this week, due to the stupid hurt toe. I have followed the NHS Direct advice and taped the 2 toes together and have been resting as much as possible. So today I went for an OW swim and did 1900m, so feel ready for the swim in 2 weeks time, but a little unsure on the cycle and run.
The toe is getting better but I need more patience. Also been stressed as F in L in the nursing home has deteriorated and now on end of life care.
If the problem has taken a long time to develop it takes a long time to fix, also work on strengthening the core muscles.
I had a chronic muscle imbalances and it has taken over a year to rectify as when I thought it was fixed something else would show up and need work on, but it is now all coming together but if I slack off the exercises after a few weeks it begins to return. The only good point is that now I have a stronger core than when a teenager. Pilates is also a thought for you, because when done correctly you do a hard workout.