The triple jump is an interesting event to participate in, but it does come along with health risks. Athletes need to prepare their bodies so that they are conditioned to withstand the intensity of the training and the competition. Otherwise, they can find themselves succumbing to injury.
Below are a few of the injury risks that you should be aware of.
This injury usually occurs when the athlete slaps their foot on the ground when executing the triple jump. Something that can help with absorbing the force are heel cups. They are inserts that can be placed in the back of your shoe and can absorb some of the force when you are triple jumping. They can help, but don’t rely on them completely. You can purchase heel protectors on Amazon.
Also check out this resource on minimising bruising in the triple jump.
This is something that many frustrated triple jumpers experience over the course of their career. A rolled ankle will lead to a sprain and time-off to recover.
The only way to minimise the risk of injury is to train your body to execute the triple jump hopping and bounding movements so that your foot hits the ground correctly. So focus on doing repetitions at speed so your body gets used to the triple jumping action.
Sore lower back.
This usually occurs from the muscles tightening in the body and then putting a strain on the lower back muscles. This is usually caused by a lack of core strength, as well as tight hip flexors, quadriceps, hamstrings and glutes. It’s important that you stretch your muscles to avoid tightness and soreness.
This can be serious. So it is important that you strengthen the muscles in and around your knee to absorb the force that’s required when doing the triple jump.
How can you minimise the risk of injury from the triple jump event?
The main thing is to continually do repetitions of the triple jump movement and to condition the body so that it gets used to the intense force from the triple jump.
Additionally, it’s important to strengthen the core through leg raises, squats and step ups.
Note – There are affiliate links used within this post, however the opinions are my own.
Want to get faster and more powerful so you can improve your triple jump performance?
Below are items that you should purchase and incorporate into your triple jump development program so you can improve your jumping distance in the next 3 months.
One of the common injuries that triple jumpers get is a bruised heel. Once you get this, it makes it more difficult to improve your triple jump performance since you will get pain every time you land on your foot. And it will knock your confidence.
To help minimize the risk of getting a bruised heel, you can get heel protection insoles for your shoes.
Specialized triple jump shoes will give you added protection and comfort on your foot and especially around your heel. If you are doing triple jumps that require you to handle alot of force on your jumps (Typically when you start jumping over 13 metres), then you will need to invest in triple jump spikes.
Improve your triple jump training.
If you are fairly new to the triple jump, this ebook will help you with training insights to get you to the intermediate level quickly. You will definitely improve by at least 30 cm, however you should see yourself improve by 1-2m over the next 12 months.
If you are intermediate or advanced in triple jump, then you will want the knowledge and guidance from elite-level triple jumpers and coaches.
Buy the series from World Class Triple Jump series to take your triple jump performances to the elite level.
Learn about the mentality from triple jump world record holder Jonathan Edwards in his book “A time to jump.”