Jessi Stensland is a member of the 2003 US Elite National Triathlon Team

Triathletes don’t just run. They don’t just bike. They do both, and add swimming into the mix. Athletes in any sport have to train carefully to prevent muscle and joint injuries and take proper care of their feet…but triathletes triple that challenge.

Jessi Stensland is a member of the 2003 US Elite National Triathlon Team. She is focused on ITU World Cup circuit this season, and is training to qualify for the 2003 ITU World Championships. After that, her focus will be on the US Olympic Trials in 2004.

A New Jersey native, Stensland began competitive swimming when she was six. She attended The George Washington University on a swimming scholarship and was captain of the varsity team. In 1997, foreseeing the end of her college swimming career, she decided to give triathlon a shot. She competed her first triathlon that summer and ”the rest is history.”

Stensland graduated in May, 1998 and moved to San Diego. In 1999 she won a silver medal as an amateur in the ITU Triathlon World Championships. In 2000 she made the leap to the professional ranks, where she finished in the top three in five of her first six professional races, and was the US sprint-distance champion.

In 2001 Stensland broke through on the international circuit with a win at the St. Kitts International Triathlon, known to have the toughest bike course on the ITU Circuit. After more solid performances her world ranking jumped to 35, earning her a spot on the 2001 US Elite National Team. She scored two important wins in 2002 at the San Diego International Triathlon and the Carlsbad Triathlon.

Stensland took time out recently to answer some questions from Foot.com about her challenging sport and the numerous foot injuries she’s dealt with in her athletic career.

Foot.com: Jessi, are there any special issues that triathletes face related to their feet, such as specific injuries you have to watch for, or problems associated with your training?

Stensland: It is easy to over train when there are three sports to train for. This makes triathletes very prone to becoming injured. Most chronic injuries are a result of over training as a whole, but surface in the running training due to the impact on the body. When the body is stressed in so many ways (running, which is different from cycling, which is different from swimming), it becomes incredibly important to always be aware of posture and alignment of the hips, knees, and down to the ankles, and ultimately how the foot strikes the ground. If one particular part of the body is unstable, weak or injured, especially the foot, compensation will occur and is magnified by the stresses of jumping from one sport to the next. Therefore, the correct shoe support becomes incredibly important.

Foot.com: What are the different concerns related to biking, swimming and running regarding foot injuries or care?

Stensland: There are not many concerns related to the feet during cycling. The concern with swimming happens when you are racing in open water and have to run from the beach into the water, possibly through rocks, shells, mud, etc. and there is a possibility of cutting the foot. Usually an injury to the foot during the swim of a triathlon will not stop an athlete from finishing the race: running barefoot through transition, then cycling, then running. Because of this, it is very important to take care of the injury immediately afterward, making sure to clean it completely, and continue to keep it clean until it heals. This is hard if you want to continue swimming training and spending hours in a pool.

Foot.com: Have you experienced any foot injuries, and if so, what kind of treatment did you get?

Stensland: Yes! Here’s a list:

Achilles Tendonitis: treated with rest and ice

Post-Tib Tear and scar tissue in the area: treated with rest, ultrasound, massage, ice, and ankle and hip stability exercises

Loss of toenail and ingrown toenail

Torn lateral ligaments of the ankle: treated with rest, ice and elevation

Overpronation: treated with orthotics, and ankle and hip stability exercises

Foot.com: Do you find that the health of your feet or the quality of your footwear can affect other muscles or joints in your legs or back?

Stensland: Absolutely. Many, if not all, of my lower body injuries have stemmed from an overpronation in my right foot that is due to an ankle injury that occurred back in high school 10 years ago. These injuries, all occurring on the right side of my body, have included: Achilles Tendonitis, Patellar Tendonitis, Post-Tib Tendonitis, and hip alignment issues, which lead to back pain and eventually a stress fracture in my L5 vertebrae. Orthotics, stability exercises, and drills to correct my running form have made a big difference in the alignment of my ankle, knees, hips and spine as I try to stay injury free.

Foot.com: Do you deal with blisters, and if so, how?

Foot.com: What kind of footwear do you use for each type of sport, and do you use any kind of special orthotics or insoles? If so, do they help your performance?

Stensland: Orthotics have been a lifesaver for me. I have them done by Active Imprints in Boulder, CO. They make different types for use in cycling and running shoes. I use both during training and racing in DMT cycling shoes and Asics running shoes. Because of the overpronation in my right foot, when I began running six years ago I immediately had knee pain. The orthotics have allowed me to train without pain and run with biomechanical correctness, and much more efficiently. They allowed me to strengthen all of my soft tissues and joints in such a way that I am now able to run much faster and without that support during races. Along the same lines, because of my overpronation and ankle instability, cycling insoles have allowed me to have a more efficient pedal stroke, keeping my right foot/ankle in the correct position.

Foot.com: What advice would you give to other triathletes in terms of caring for the feet and avoiding injury?

Foot.com: You (and your feet) have been through a lot, Jessi! We look forward to seeing you in the 2003 ITU World Championships, and wish you the best with your dream to make the 2004 Olympics. We’ll be watching for you.

Archive Stories

Related Footcare Products: Rearfoot Supports, Athletic Shoes, Socks, & Foot Creams.