Triathlons consist of cycling, running and swimming and the actual time it takes an athlete to finish the event will depend on his or her conditioning, training and experience. The average competitor will complete a triathlon in 12 hours and 35 minutes while top performers range from 8-9 hours. Preparing to compete in a triathlon is a lifestyle choice, and many competitive athletes will work out twice per day using various forms of exercise focused on training different muscle groups. reports that 72% of the triathletes sustain injuries. Dr. Jon Gottlieb, Orthopedic Spine Surgeon with OrthoNOW®, the nation’s only franchised orthopedic urgent care centers, says “for triathletes, the back is very prone to injury and we routinely offer these three tips in order to avoid lower back injuries or pain”:

Tip 1: Remember to stretch and strengthen your lower back. Moving quickly without proper stretching does not allow for the muscles in your core to adjust since they are weak to begin with.

Tip 2: Strengthen the muscles that support the back. Strengthening your core provides support to your spine and decreases the likelihood of pain.

Tip 3: Use good posture. Foot position affects the position of your ankles, knees, hips, and spine. Start by checking your feet. The slightest adjustment to the foot can throw off your body’s entire alignment. The spine is very vulnerable because it has specially designed curves that evenly distribute your weight.

If you have back pain that won’t subside, an orthopedic specialist might recommend ARPwave Neuro Therapy. OrthoNOW® Orthopedic Urgent Care Center is the only walk-in orthopedic center offering ARPwave Neuro Therapy, a system comprised of a proprietary electrical device with carefully designed protocols which targets injuries at the source, reducing inflammation and dramatically accelerating recovery. It’s a treatment used for years by the most elite athletes in the world for muscle pain, spasms, and stiffness.

The orthopedic specialists at OrthoNOW® keep you moving by treating orthopedic and sports injuries on a walk-in basis. These injuries include anything related to the foot, ankle, knee, hip, wrist, hand, elbow, shoulder, and spine, in addition to pre-concussion testing. Visit for more information. Franchise opportunities available.

Ed Note: Thanks to Vanessa at Latin2Latin for sharing this – Has good tips even for PR peeps. Use good posture and shake A LOT OF HANDS! J