3 Common Trail Running Injuries & How to Avoid Them
Trail running is one of the most rewarding and exhilarating forms of exercise, but it comes with its own unique set of challenges. Having worked with runners for over two decades, we have seen a wide variety of injuries that tend to crop up in this sport, particularly when runners are new to the trails or are pushing their limits.
Here are three of the most common trail running injuries we have treated in the clinic, and some key strategies to avoid them.
1. Ankle Sprains – The Trail Runner’s Achilles' Heel
Ankle sprains are a staple in any runner’s injury history, especially on technical trails. The unpredictability of the terrain—roots, rocks, and uneven ground—can easily cause a sudden misstep, resulting in a sprained ankle. This type of injury is particularly prevalent when transitioning from flat, paved surfaces to the unpredictable terrain of a trail.
How to Prevent It:
Proprioception Training: Strengthen the muscles around the ankle and improve proprioception (the body’s ability to sense movement) by practicing balance exercises, such as standing on one leg or using wobble boards.
Proper Footwear: While trail shoes may feel bulky, they provide vital ankle support. Look for shoes with higher ankle cuffs to help stabilize the joint during uneven strides.
Environmental Awareness: Always look ahead. On many occasions, runners are more likely to sprain an ankle when their gaze is focused on their feet instead of scanning the path ahead. A proactive approach to navigation can help avoid injuries.
2. Knee Pain (Patellofemoral Pain Syndrome) – The Silent Strain on Your Knees
Patellofemoral pain syndrome, or “runner’s knee,” is one of the most common injuries in both road runners and trail runners. The increased stress from downhill running, where the knees are forced to absorb more shock, exacerbates this condition. Over time, this can lead to irritation of the knee cap and surrounding soft tissue.
How to Prevent It:
Strengthen Your Quadriceps: Strong quads play a significant role in controlling knee movement, especially during downhill running. Exercises such as squats, lunges, and step-ups can significantly improve knee stability.
Focus on Running Mechanics: Trail runners who “lean forward” or “brake” excessively while running downhill are more prone to knee pain. Focus on short strides, increased cadence and slight flexion of the knees to reduce the shock to your joints.
Proper Footwear: When it comes to preventing knee injuries, cushioning is key. A trail shoe that offers sufficient shock absorption on hard descents will reduce the load on your knees.
3. Shin Splints (Medial Tibial Stress Syndrome) – Overuse and Under-Rest
Shin splints are one of the most common complaints, especially when runners increase their intensity or transition from road to trail running. Medial Tibial Stress Syndrome (MTSS) involves irritation of the muscles and tissues surrounding the shin bone. It's often caused by repetitive stress, particularly when runners suddenly increase their volume or fail to properly condition their muscles for the demands of trail running.
How to Prevent It:
Gradual Progression: From our years of experience, one of the biggest causes of shin splints is overtraining. Begin with easy trail runs and gradually build up your distance and intensity.
Strengthening the Lower Legs: The muscles in the lower leg, especially the tibialis anterior and soleus, play a crucial role in absorbing shock. Incorporating toe raises, calf raises, and eccentric strengthening exercises for the lower leg can help prevent MTSS.
Cross-Training: To allow the tibial and soleus muscles adequate recovery, incorporate low-impact activities like cycling or swimming into your routine. These will build strength without overloading your shins.
Bonus Tips for Trail Running Injury Prevention
Warm-Up & Cool Down: we cannot stress enough how important this is. Dynamic is key to activate muscle groups, improve flexibility and reduce risk of injury. Want our Whale Rock exclusive warm up? Send us a message!
Cross-Train: Using cross-training to target different muscle groups is an excellent way to avoid overuse injuries. Pilates, cycling, swimming and strength exercises are great for enhancing flexibility, core strength, and balance.
Listen to Your Body: Runners often push through discomfort, thinking they can “run it off.” Don’t ignore pain. If you feel something unusual, take a step back and assess. We are here for you and are your number 1 cheerleader!
Trail running offers unique rewards, but the risk of injury is real, especially for beginners or those increasing their training intensity. By following these injury prevention tips and listening to your body, you’ll enjoy a safer and more fulfilling trail running experience.
If you’re preparing for Whale Rock or simply want to ensure you're staying injury-free, don’t hesitate to book a 50% Off Pre-Event Check-Up at Carlingford Active Health. With over two decades of experience and the Physiotherapy providers for the event, we can provide you with tailored advice and strategies to get you race-day ready!
Call 9873 2770 or book online here