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| Sign | Likely issue |
|---|---|
| Shin pain that worsens during a run, localized bone tenderness | Bone stress reaction — do not run through this |
| Achilles pain, worse first thing in the morning | Tendinopathy |
| Shoulder pain during freestyle recovery | Impingement from too-fast swim volume ramp |
| Knee pain on the bike | Fit issue — usually saddle height |
Highest injury-risk windows: first six weeks of running rebuild (Aug–Sept 2026) and the spring volume ramp (March 2027).