May 22, 2024

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Trail Running Injuries: Exercises and Special Tips to Avoid Trail Running Injuries: Steven Rindner

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Trail Running Injuries


To get rid of the monotony of road running, an increasing number of runners worldwide have started preferring trail running to get immersed in the natural outdoors while exploring the diversified terrain that comes with new challenges at every turn of the road.  According to Steven Rindner, for those who are regular road runners – hitting the trails will splash a new color to their routine activity. In polluted city life, there is hardly anything more to get away from the technology and industrial hub and inhale fresh air on the lap of nature. But, being not familiar with trail running, a newbie is likely to be heading into trouble especially if they don’t have an eye on the surfaces where they are footing.

In this context, Rindner says that one of the leading causes of trail running injuries lies in the basic approach of road running and trail running footing manner. Noteworthy, for running on the road, while runners typically look forward toward their destination, for secure and effective trail running runners need to look at the surface where they are footing and equally keep on scanning around 10-15 feet forward.

This practice is vital because it helps locate the potential obstacles and challenges on the path and accordingly decide how to bypass them while striding. While tree roots, rocks, and slippery or wetlands on uneven terrain are very common, they can potentially be dangerous due to poor running form and lead to different types of injuries.

Steven Rindner Offers Insight Into The common types of Injuries in trail running and how to prevent them 

Ankle Sprains

Among the most common injuries in trail running are ankle sprains which take place due to rough surfaces and prospective hazards such as tree roots and rocks. Landing on any uneven or bumpy surface can result in the ankle twisting, causing ligament tear or strain.

Make sure to use to right footwear for trail running that comes with ankle support and consider involving in strengthening and balancing exercises to avoid ankle sprains. Also, consider wearing ankle braces that offer added support to the ankle, especially on technical trails.

Knee Pain

According to Steven Rindner, facing the challenges of steep docents and ascents is quite a common experience in trail running. Typically during these phases, the body puts excess strain on the knees. Down the line, this repetitive impact often leads to physical conditions such as IT band syndrome or patellofemoral pain.

Using trekking ropes in the course of descents is a good way to lessen the impact on the knee. Also, ensure to be involved in stretching the hips and quadriceps, form rolling, etc. to gain increased flexibility.    Syndrome or IT band syndrome. Strengthening the quadriceps and hips, along with gradual hill training, can alleviate knee pain.

Shin Splints

A runner may experience shin splints which are characterized by extreme pain and inflammation along the frontal part of the lower leg. Especially those who try a quick transition from general trails to technical trails and thereby over-strain muscles of legs and hips often become the victim of spin splints. To prevent make sure to wear trail running shoes with adequate cushioning and support. Also, consider undergoing strength exercises for the shins and calves and shins to reinforce their withstanding capability to strain and stress.

Regardless of, whether an individual aims to trail running or race, pursuing the trail running exercises and safety measures as stated above can help build strength and avoid possible trail running injuries.

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