Look back and learn.
Hindsight is 20/20. As you look back on your injury, what would you have done differently? Identify the root cause and when and how it happened so you can make new choices and decisions in the future. Avoid making the same mistakes twice.
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Get a full assessment from a PT or qualified trainer.
A functional movement screen can help identify weak areas to target for strengthening and stretching before an injury occurs. From a professional assessment, they will put together a plan to keep you healthy and injury-free or a plan to heal your injury and get you back to training and racing.
Mindset.
Maintaining a positive attitude and practicing strong mental skills supports the physical healing process. It will also keep you more tuned in to what your body needs from day to day.
Proactive recovery strategies.
Actively support your recovery from training and racing by planning to implement healing modalities on a regular basis. These modalities include: Foam rolling, stretching, PT, massage, compression gear, ice or heat therapy, light exercise, compression gear, etc.
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Return to training and racing after injury.
Athletic life still exists after injury. That's the beauty of triathlon?--if you have a running injury, your race becomes a perfect opportunity to nail your swim. Following the steps above, tailored to your personal needs, will help you return to being fit, fast and healthy.