I'm tired of all the sh**ty rehab advice out here for triathletes and runners. Social media is confusing and often wrong. Googling your symptoms will make you want to quit running. There's a better approach to endurance rehab. Here are 31 pieces of advice you need to read: 1. Ice and heat might make it feel better but they do nothing to get you back training. 2. "The best time to plant a tree was 20 years ago. The second best time is now." (Chinese Proverb). Meaning it's never too late to start working on rehab and prevention. 3. Most endurance athletes only need 3 things to get back to training: balanced recovery and fuelling; a return to training plan; and supportive strength training. Everything else is extra. (bookmark this for the next time you need it.) 4. Most endurance injuries are not life threatening. There is always something you can do. 5. Over-use injuries mean you have been doing too much volume in the proceeding weeks. 6. Pain does not always equal actual damage or harm. Most times it's just a warning sign that something is off. 7. Pay attention to your historical breakpoints. When you end up with zero weeks it's likely because you were training too much in the weeks leading up. 8. There are tons of great exercises that you can do but few that are necessary to get you back to training. Don't blindly follow social media videos. 9. An in-person assessment with a quality endurance rehab pro is worth it. They should listen to your story, test the area and help you create an action plan to get back to training. 10. Return to run plans are guides not prescriptions - you have to monitor how you feel along the way. 11. Strength training is foundational for every return to training plan and injury. 12. You need more than a mini-band to change tendons, bones and muscles. Load it up. 13. There is always an entry-point for some form of exercise and movement. Always. 14. Many injuries are fuelling related. You need to learn how to fuel your training properly. Work with an endurance dietician in this area. 15. "The dose makes the poison" (Paracelsus) - the same movements, exercises and training that injured you will also be your rehab, we just have to adjust the dose. 16. Rest can be helpful in the right dose. Complete rest is rarely the answer though. 17. "An ounce of prevention is worth a pound of cure" (Benjamin Franklin) - small habits now are worth more than a rehab plan: monitoring load, strength training and balancing recovery are good places to start. 18. The reason for your injuries can usually be found by reviewing your 12, 4 and 1 week average mileage (too much too soon) and less by doing a movement screen. 19. Pace is meaningless as you build back up your training volume instead monitor RPE and HR. 20. Some fitness might be lost along the way, but you can build a cross-training plan to minimize the impact on your training. 21. Pre-hab is less about gimmicky exercises that "bulletproof the area" and more about monitoring allostatic load, respecting your breakpoints, and adding strength training. 22. Some injuries will require a team approach. Build your trusted healthcare team: physicians, physios, coaches, dieticians, sport psychologists, and strength coaches. 23. Manual therapy, modalities, needling and massage can be supportive but you need a plan to gradually increase load along the way. 24. There is rarely 1 specific exercise that will completely fix your issue - it's usually a combo of numerous movements and exercises. 25. There is also rarely 1 specific structure that is to blame for why you have pain. 26. Be extra careful with injuries that seem like bone stress. See a physio, GP and consider imaging ASAP. 27. "All change is hard at first, messy in the middle and gorgeous at the end" (Robin Sharma) - Injuries suck, the rehab is messy (there will be ups and downs), but it will all be worth it. 28. Sleep, nutrition and training load can play more of a factor than any specific exercises. 29. The best rehab strengthening plan will include some hopping, 1-2 big compound lifts (squat, deadlift), 1-2 SL focus exercises and 1-2 site-specific exercises. 30. Making sure your bike is fit properly is one of the best things you can do for cycling related injuries. 31. Your movement patterns and running technique are poor predictors of running related injuries. What did I miss?

RT @chandlerscottPT: After you have finished rehabbing an injury you may be fearful of re-injury. This is where a proper return to trainin…

RT @chandlerscottPT: One of the biggest struggles when you get injured training for triathlon is finding PTs that knows how to progress end…

@feelthebyrn1 @Dr_J_Shilt Very interesting to see this Gordo! Did you have any other imaging done?

After you have finished rehabbing an injury you may be fearful of re-injury. This is where a proper return to training program should be in place. You need a progression from training back to performance.

One of the biggest struggles when you get injured training for triathlon is finding PTs that knows how to progress endurance training.

First skate ski of the year! Little rusty but forgot how fun it can be. Strava says this was my longest ski yet. Going to have to push that further.

@RebuiltPt Well said. I'm so much more interested in the basic principles these days than any new special method.

I wrote more about this here:

Genuinely curious. How are physios and coaches thinking about and using AI in their practice?

Most triathletes are doing the wrong things for rehab: 1. No progression back to running 2. Passive modalities like TENs 3. Light band exercises 4. Told to ice and rest 5. Wait and see A better way involves proper strength training, a progression back to training and enough rest/recovery.

RT @theEndurancePT: Something to consider as we move Outdoors more and maybe either dust off the TT bikes or ride in a generally more aggre…

If you struggle with knee pain while on your bike: 1. Adjust your clip position. Try to bring the knee a little further back from the bars. 2. Give your body time to adapt to any changes to your bike fit. 3. Consider some strengthening for the patellar tendon/quads (lunges, squats, split squats). 4. Build up volume slowly on the bike. Let pain be your guide.

RT @BowTied_Bengal: If you start isometrics this weekend Your entire view of your shoulders will be forever changed by summer

If you've irritated your glutes or piriformis: DO this: 1. Back off what irritated it 2. Try rolling your glutes 3. Add some 90-90 rotations 4. Add an easy glute ISO This should calm it down fast.

That's it for today! Follow me @chandlerscottPT for more of these triathlon rehab frameworks. Like/Retweet the first tweet below so that more triathletes can see this: