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  • Writer's pictureDr. Maya Gonzales

Navigating the Terrain: How to Treat and Prevent Common Injuries in Trail Running with Evergreen Spine & Sports Medicine




Trail running offers exhilarating experiences amidst nature's breathtaking landscapes, but it also presents unique challenges to the human body. From rugged terrain to uneven surfaces, the potential for injuries is inherent. However, with the right knowledge and resources, runners can minimize their risk and effectively manage injuries when they occur. In this blog post, we'll explore common injuries associated with trail running and how Evergreen Spine & Sports Medicine can help with prevention and treatment.



Trail running exposes runners to a variety of potential injuries due to the rugged and unpredictable terrain. Among the most common injuries are ankle sprains, which occur when the foot twists or rolls on uneven surfaces, ranging from mild to severe and often leading to weeks of recovery time. Knee pain is also prevalent in trail runners due to the repetitive movements and descents, often resulting in conditions like runner's knee or patellar tendinitis. Additionally, the iliotibial (IT) band, a thick band of tissue running from the hip to the knee, can become irritated from the repetitive motion of running on uneven surfaces, causing IT band syndrome. Overuse or sudden increases in training intensity can strain the Achilles tendon, leading to Achilles tendinitis, characterized by pain and stiffness in the back of the ankle. Finally, excessive stress on the shinbone and surrounding tissues can result in shin splints, which manifest as pain along the inner edge of the shinbone, further highlighting the risks associated with trail running.


At Evergreen Spine & Sports Medicine, a comprehensive array of prevention and treatment options are available to address the unique challenges faced by trail runners. Among these options are chiropractic adjustments, which aim to enhance joint mobility and alignment, thereby lowering the risk of injuries such as ankle sprains and knee pain. Active Release Technique (ART) is another valuable tool utilized to target soft tissue injuries, employing pressure and movement to break up scar tissue and adhesions, thus aiding in the treatment of conditions like IT band syndrome and Achilles tendinitis. Additionally, dry needling offers a specialized approach by inserting thin needles into trigger points to alleviate pain and enhance muscle function, effectively treating ailments such as shin splints. Shock wave therapy is employed to stimulate the body's innate healing mechanisms, delivering acoustic waves to injured tissues and expediting recovery from injuries like Achilles tendinitis. Massage therapy plays a crucial role in injury management by reducing muscle tension, enhancing circulation, and expediting healing, providing relief to runners with various injuries. Evergreen Spine & Sports Medicine also offers tailored corrective exercise programs designed to strengthen weak muscles, improve flexibility, and rectify imbalances, thus minimizing the risk of future injuries. Furthermore, Rolfing is employed to realign the body's connective tissues through deep tissue manipulation, assisting runners in achieving optimal posture and movement mechanics. These comprehensive approaches underscore Evergreen's commitment to supporting trail runners in maintaining peak performance and resilience on the trails.


Trail running can be physically demanding, but with proper precautions and treatment, runners can continue to enjoy the sport while minimizing the risk of injuries. Evergreen Spine & Sports Medicine provides a comprehensive approach to injury prevention and treatment, utilizing various techniques to address the specific needs of trail runners. By incorporating these strategies into their training regimen, runners can stay healthy and resilient on the trails for years to come.



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