, your saddle is too low. Pain in the back of your knee means your saddle is too high. Spin in an easier gear and strengthen your outer glutes with lateral leg exercises like side lunges and side leg raises. Stretch your quads, iliotibial bands

Drugs don't workResist the reflex to reach for a bottle of ibuprofen to reduce swelling. "Killing pain is fine," says Andrew Pruitt, author of Andy Pruitt's Medical Guide for Cyclists, "but deflating inflammation during the initial stages of injury

on performance. Prevention is, of course, better than cure - there are simple exercises you can do that may help prevent these injuries from developing in the first place, or assist your recovery if they are already present.The nature of triathlon means that you

shoes for excessive wear. Even the newest, most expensive shoes will not prevent an injury but old, worn shoes will make one more likely.A good indicator that you are recovering from your injury is how the affected area feels in the morning

more you demand of your body, the bigger the impact a small problem will have."  Carpal tunnel syndromeThis common form of repetitive strain injury doesn't afflict only overworked typists. When the hand is bent back for long periods, it cramps the wrist

one - and you will - press down in a circular motion as deeply as you can tolerate to release tension and pain. "Work any trigger point for no more than 30 seconds," says Poley. "Then back off and repeat once or twice." It may take more than one

or pain. The result is improved efficiency and movement. Injury preventionIf you consider how many times your feet make contact with the ground during a run, it makes sense that the tighter you are the more stress your body has to deal with. Flexible

expensive shoes will not prevent an injury but old, worn shoes will make one more likely.A good indicator that you are recovering from your injury is how the affected area feels in the morning. If there is no pain when you wake up or during your training you

, research published in the Journal of Science and Medicine in Sport shows that the back and shoulders are common sites of injury, with levels as high as 72 per cent and 19 per cent, respectively, of all injuries reported in Ironman triathletes. As is usually

We've all had grim days when we've felt lethargic and fatigued as we slogged through training - days when our body has simply failed to respond as it should. And we all experience aches and pains that we think are to be expected in triathlon