There’s nothing quite like the rush of trail running in Colorado—the crisp mountain air, the stunning views, the occasional wildlife sighting that turns your casual jog into an impromptu sprint. But let’s be real—trails aren’t exactly forgiving. One misstep, and suddenly you’re auditioning for a twisted ankle or a knee injury you definitely didn’t sign up for.
So, how do you keep your knees and ankles from turning into a cautionary tale? The answer isn’t just “take a break” whenever something starts hurting. In fact, resting too much can make things worse in the long run. Instead, let’s talk about how targeted treatment, strength training, and a little bit of strategic rehab can get you back on the trails stronger than ever.
Common Injuries for Trail Runners
Before we dive into solutions, let’s take a look at the biggest offenders when it comes to trail running injuries:
1. Ankle Sprains
Colorado’s trails are beautiful but unpredictable. Uneven terrain, rocks, and roots are basically an obstacle course designed to test your balance. A single misstep can lead to a sprained ankle, which, if not properly rehabbed, can become a recurring nightmare.
2. Runner’s Knee (Patellofemoral Pain Syndrome)
Trail running demands a lot from your knees, especially with all the downhill pounding. If your knees ache after a run, it could be due to muscle imbalances, improper form, or a lack of stability.
3. Achilles Tendinitis
Steep inclines and uneven terrain put extra strain on your Achilles tendon. Ignoring that tightness or pain can turn a minor issue into a long-term problem.
4. Plantar Fasciitis
If you wake up feeling like you’ve been cursed with “first-step pain,” you might be dealing with plantar fasciitis. Running on rocky trails without proper foot strength and mobility can make this worse over time.
The Myth of Rest: Why Taking a Break Won’t Fix the Problem
We get it—when something hurts, your first instinct is to stop doing the thing that hurts. But here’s the kicker: stopping doesn’t actually fix the issue.
If you have an underlying muscle imbalance, improper running mechanics, or stability issues, the injury is just going to flare up again when you start running. Think of it like putting duct tape on a leaky pipe instead of actually fixing the pipe.
What You Should Do Instead
Identify the root cause. Is your gait pattern off? Do you have weak stabilizing muscles? These are things a professional can assess.
Focus on active recovery. Instead of total rest, work on mobility, strength, and controlled movement.
Invest in performance physical therapy. Rehab isn’t just for major injuries—it’s for making sure small issues don’t turn into big ones.
Exercises to Strengthen Your Lower Limbs
If you want to keep trail running without turning your knees and ankles into a liability, you need to train for the demands of the trail. That means improving balance, stability, and strength. Here are some key exercises:
1. Single-Leg Balance Drills
Why it works: Improves ankle stability and proprioception (your body's ability to sense its position in space).
Try this: Stand on one leg for 30 seconds, then switch. Level up by closing your eyes or standing on an unstable surface like a Bosu ball.
2. Eccentric Heel Drops
Why it works: Strengthens the Achilles tendon and helps prevent tendinitis.
Try this: Stand on a step, rise onto your toes, then slowly lower your heels down. Do 3 sets of 15-20 reps per side, you should feel like you are working at a 7 or 8 out of 10 effort. Consider adding weight if this does not reach a 8 out of 10 difficulty.
3. Step-Downs
Why it works: Mimics the demands of downhill running, strengthening the quads and stabilizing muscles around the knee.
Try this: Stand on a step, lower one foot down slowly to touch the ground, then return to standing. Do 3 sets of 15-20 reps per side, you should feel like you are working at a 7 or 8 out of 10 effort.
4. Curtsey Lunges
Why it works: Strengthens glutes, quads, and stabilizing muscles to improve knee and ankle stability.
Try this: Step one leg diagonally behind the other into a lunge position, keeping your chest upright. Push back to standing and switch sides. As a runner, hip muscle endurance is key! Try 3 sets of 15-20 reps per leg.
5. Bulgarian Split Squats
Why it works: Builds single-leg strength and stability, mimicking the demands of trail running.
Try this: Stand a few feet in front of a bench, place one foot behind you on the bench, and lower into a squat. Push back up to standing. Same reasoning as the Curtsey Lunges, try 3 sets of 15-20 reps per leg.
Performance Physical Therapy: The Secret Weapon for Runners
Think of performance physical therapy as your personal cheat code to faster recovery and better performance. It’s not just about rehabbing an injury—it’s about optimizing how your body moves so you can run stronger and longer.
Whether you’re dealing with a nagging issue or just want to improve your mechanics before an injury happens, working with a physical therapist can make a world of difference. They can assess your gait, find imbalances, and create a plan that actually fixes the root cause of your pain.
The Bottom Line: Run Smart, Stay Strong
Trail running is an adventure—but it’s a whole lot more fun when your knees and ankles aren’t screaming at you. Instead of sitting out every time something hurts, take a proactive approach. Strengthen your lower limbs, improve your mechanics, and invest in performance physical therapy to keep running strong.
Ready to take the next step? Talk to a Rise Physical Therapist today and get a game plan tailored to your needs. Fill out this form and start running pain-free!