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Trail Running

Avoid Injuries
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Choosing a Trail
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Running and Massage
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avoid running injuries

Tips on Avoiding Trail Running Injuries:

  1. Stretch properly before and after running.
  2. Run slower and on softer surfaces.
  3. Wear the right running shoes.
  4. Do not overexert yourself.
  5. Do not increase your workout or mileage too much too soon.
  6. Maintain proper running form.
  7. If you're a beginning runner, avoid difficult and hard runs.

Some common Trail Running Injuries are:

Achilles Tendonitis
Achilles tendonitis is inflammation, irritation, and swelling of the Achilles tendon. The Achilles tendon is the tendon that connects the muscles of the calf to the heel.

When you first get Achilles tendonitis, take a few days off from running until the pain subsides.

Iliotibial Band Friction Syndrome
The iliotibial band is a thick band of tissue that extends from the thigh down over the knee and attaches to the tibia. It functions primarily as a stabilizer during running.

Iliotibial band friction syndrome is a condition that occurs when the iliotibial band becomes irritated from overuse.

Runner's Knee
Runner's Knee is a softening or wearing away and cracking of the cartilage under the kneecap. It causes a large amount of pain and inflammation. The cartilage becomes like sandpaper because the kneecap is not riding smoothly over the knee.

Runner's Knee is often caused by weak quadriceps, incorrect or worn shoes, and overtraining.

Ankle Sprains
An ankle sprain occurs when the ankle suddenly twists. It causes damage to the soft tissues and ligaments surrounding the ankle joint.

Plantar Fasciitis
Plantar Fasciitis is an inflammation of the fascia ligament in your foot. The plantar fascia ligament is located at the bottom of your foot. It is attached to the heal and extends to the ball of the foot.

Athlete's Foot
Athlete's foot is a term used to describe a form of fungus infection of the feet.

Shin Splints
Shin splints, also called Periostitis is the name given to pain at the front of the lower leg.

The most common cause is inflammation of the sheath surrounding the shin bone. The injury is an overuse injury and can be caused by running on hard surfaces, running on tip toes and sports where a lot of jumping is involved.

Bursitis is the inflammation of bursa. Bursa are fluid-filled sacs that lies between tendon and skin. They also lie between tendon and bone. The most common sites for bursitis are the hip, knee, elbow, and heel.

Groin Pull
Groin Pull is pain in the upper inner thigh. It is caused by tensing the inner thigh muscle when you turn your toe in. Turning your toe in occurs normally while running, especially when you run after rain or snow.

Heel Spurs
A heel spur is a hook of bone that can form on the heel bone of the foot. Heel spurs are associated with plantar fasciitis. Heel spurs can cause extreme pain in the rearfoot. The pain is most intense while standing or walking.

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