Cross-Country Injuries: Your Guide to a Healthy Running Season

As the summer comes to an end, back-to-school shopping starts, and we start eyeing fall, another exciting cross-country season kicks off! For high school athletes, this is a time to push limits, set new records, and enjoy the camaraderie of team sports. However, with all the fun and competition comes the potential for cross country injuries. At The Running Well Store, we’re here to support you on your running journey. Whether you’re a seasoned runner or just starting, we’ve got your back—and your feet—covered!

Shin Splints: Ouch, Not Again!

One of the most common cross country injuries we hear from runners is about shin splints. This painful condition occurs when the muscles, tendons, and bone tissue around your shin become overworked. Often, shin splints are a result of sudden increases in mileage, running on hard surfaces, or wearing worn-out shoes.

Prevention & Care Tips:

• Gradual Mileage Increase: Follow the 10% rule—don’t increase your weekly mileage by more than 10%.
• Proper Footwear: Investing in good running shoes can make a world of difference. At The Running Well Store, we a Fit Finder Process to help you find the perfect pair. A proper fit and the right support can prevent many injuries, including shin splints.
• Compression Sleeves: Our calf compression sleeves can help alleviate pain and promote recovery by improving blood flow.

Blisters: The Unwelcome Companions

Blisters can turn a good run into a painful ordeal. They usually form due to friction between your skin and socks or shoes, especially if you’re wearing cotton socks, which retain moisture.

Prevention & Care Tips:

• Non-Cotton Socks: Ditch the cotton! We carry five different brands of moisture-wicking socks that keep your feet dry and blister-free.
• Body Glide: This handy lubricant can be used anywhere you experience chafing. A small application on your feet, between your toes, or anywhere else can prevent those pesky blisters.

Twisted Ankles: Watch Your Step!

One of the most painful cross country injuries because trails can be uneven and unpredictable, leading to twisted ankles. While it’s hard to prevent entirely, being mindful of your steps and strengthening your ankles can help.

Prevention & Care Tips:

• Ankle Support: We offer two levels of ankle support—mild sleeves by OS1st and more substantial braces by Inner Lok 8. Both provide excellent support without restricting movement.

Runner’s Knee and Osgood-Schlatter Disease

These knee conditions can be particularly troublesome for growing teenagers. Runner’s knee is often caused by overuse, while Osgood-Schlatter disease is related to growth spurts, particularly in boys.

Prevention & Care Tips:

• Knee Sleeves & Patella Straps: Our Os1st knee sleeves are lightweight, breathable, and stay in place during your run. For Osgood-Schlatter, a patella strap can help keep the kneecap in place and alleviate discomfort.

IT Band Syndrome: The Lateral Leg Pain

The IT band runs from your hip to just below your knee and can cause pain if inflamed. This condition is a common cross country injury but can be debilitating if not addressed.

Prevention & Care Tips:

• Stretching & Foam Rolling: Regular stretching and foam rolling can help keep the IT band flexible. We carry a range of foam rollers and an IT band strap to help manage and relieve pain.

Muscle Soreness: A Badge of Honor

Every cross-country runner will experience muscle soreness at some point. It’s a sign of progress, but it’s also a cue to give your body some love.

Prevention & Care Tips:

• Foam Rollers & Massage Sticks: These tools are great for post-run recovery. We offer various lengths and densities of foam rollers and the ultra-portable Massage Stick, perfect for on-the-go relief.

Why Visit The Running Well Store?

While we love sharing tips and product recommendations, there’s no substitute for professional advice and a proper shoe fitting. Our team at The Running Well Store is dedicated to helping you find the best gear for your unique needs. Whether you need help with injury prevention, recovery tools, or just a comfy pair of shoes, we’re here to guide you.

We’re also passionate about building a supportive community. Our store isn’t just a place to shop—it’s a hub for runners of all levels to connect, share experiences, and learn from each other. We host events, group runs, and clinics to help you stay motivated and informed.

Disclaimer: While we’re here to help with common running issues, it’s essential to consult with a medical professional for serious injuries or persistent pain. High school athletes should also make use of their school’s athletic trainers for tailored advice and treatment.

So, why wait? Drop by The Running Well Store today and let us be your running buddies on the journey to a healthier, injury-free cross-country season!