Q: "I just did my first triathlon, a sprint. I am basically a first-time athlete and I'm in my early 50's. My question is how to deal with recurring pain and tightness in my left hamstring and now also my leftpiriformis . It has been tight and occasionally sore for a couple of years but it didn't matter because I wasn't working out much. Now, however, it bothers me after I run/walk and sometimes after I bike. I treat it with stretching and massage but what I really want is to PREVENT it! Any suggestions for how to solve this problem?"

A: Coach Patrick: First of all, congratulations on joining the triathlon world! I hope you are hooked for life! Of course, making the decision to participate in a multi-disciplinary sport such as triathlon places huge demands on your body. That tightness you used to ignore at your desk is now most likely inhibiting your performance by restricting your range of motion.

When dealing with chronic tightness it's important to go back to the root cause. The most important thing to do is to rule out trauma - in this case either an accident or a muscle tear. While your case doesn't appear to have either cause, if it did, you would need to see a medical professional immediately for a full diagnosis and course of action. As your tightness is most likely caused by overuse / imbalance, then you can certainly take some action on your own.

First: I would suggest you eliminate - for the short term - the activity(ies) causing you any pain in the hamstring / piriformis area. For most of us, running is the #1 cause of injury...a few days off from running can really make a difference without compromising too much of your fitness. Think about it.

Second: Implementing a daily flexibility routine is a great way to take baby steps and still see long-term gains. This session can be as short as 15 minutes and, when done daily after exercise as part of your cool down, can really help you eliminate a lot of tightness. Here are two routines you can do to work on your overall flexibility: Routine #1 and Routine #2.

If you really want to take things to the next level, consider a weekly yoga class and/or try to get a massage from a sports-oriented professional.

Third: I would make sure you have the proper equipment (bike and run) and good mechanics (run form analysis and/or bike fit). Many times a nagging injury can be exacerbated by old running shoes or a poor bicycle fit. Be sure to check with a local professional (or ask your local tri group for a recommendation) to see if what you are doing is the "right" way of doing it.

Fourth: Don't give up! Injuries / setbacks to your health are quite common...but thankfully the sport of triathlon has built-in cross-training opportunities! Keep your fitness up with the other sports and be diligent about treating your situation. You'll be back before you know it!

Patrick McCrann is head coach and founder of Performance Training Systems, is an Ultrafit Associate, and is a USA Triathlon certified coach. He can be contacted at pjm@performancetrainingsystems.com.