As the snow line retreats and the days grow longer, all signs indicate that trail season is just around the corner in Squamish! You’ve laced up your trail shoes, tackling your weekly mileage goals, and cruising along your training plan. Your legs feel strong on the climb trail and agile on steep descents, and even challenging trails like Galactic seem conquerable (once the snow clears).
But then it hits – something feels off.
Muscle fatigue, soreness, and minor aches are par for the course for all trail runners, but an injury could have you sidelined for weeks (and sometimes months). What is the most common reason trail runners seek medical attention? Overuse injuries, with ankle sprains leading the way for acute injury setbacks.
When it comes to injury prevention, there is no one-size-fits-all solution. However, incorporating various strategies throughout your season can reduce the risk and severity of injuries. Here are five tips to help keep you surviving and thriving on the trails this season:
Gradual Progression. Your body will adapt to your training (I promise), but it is crucial to progress your training gradually. Avoid the temptation of rushing into workouts or long runs without proper conditioning. Ramping up your training volume by 10% each week gives your body time to adapt!
Rest days are awesome: Embracing rest days as essential training components can have a huge impact. Scheduling them strategically after hard efforts and long runs can significantly impact your recovery, ensuring you are primed for your next adventure!
Use recovery tools: Use recovery tools and often. These tools, from foam rollers to lacrosse balls, can help with muscle soreness, fatigue, and mild aches.
Listen to your body: Listen closely to your body. If something feels off or you are experiencing persistent discomfort, these are early warning signs and cues to lower your training load. Be sure to consult your coach or physiotherapist for guidance.
Prepare your body for the trails: Trail running presents unique challenges, requiring runners to navigate flawlessly along technical terrain, sidestepping roots and rocks, and adjusting to changing elevations. Whether you are a seasoned runner or just starting out, consulting a physiotherapist for a running assessment can tailor a program for your body’s needs this trail season.
Above all, do not fear the path to recovery when injury happens. Embrace it as an opportunity to rebuild. Every step forward marks progress for your return to the trail and adventures! And remember: prevention is your strongest ally – listen to your body, welcome those rest days, and when the fear of missing out strikes, pause for a moment to assess if your body is ready for the challenge.
Dr. Alexandra Harriss is a physiotherapist in Squamish who practices at Garibaldi Active Wellness. She is also a full-time instructor at Langara College in the department of Kinesiology.
Comments
NOTE: The Sea to Sky Healer welcomes your opinions and comments. We do not allow personal attacks, offensive language or unsubstantiated allegations. We reserve the right to edit comments for length, style, legality and taste and reproduce them in print, electronic or otherwise. For further information, please contact the editor or publisher, or see our Terms and Conditions.