Avoid the 5 Most Common Trail Running Injuries with the Right Shoes

Trail running offers the perfect escape from crowded city streets and a way to challenge yourself in nature. You never truly know what roots or rocks you’ll encounter on a trail run. The varied terrain, steep descents, and rugged surfaces make trail running inherently more dangerous than road running. Without the right footwear, you expose yourself to a higher risk of injury, many of which can be avoided with proper gear.

At Viakix, we understand these risks because we’re trail runners too. Over the years, we’ve learned how crucial it is to have shoes designed specifically to meet the demands of the trail. It took me a lot of trial and error to navigate my trail runs with minimal risk. I suffered enough rolled ankles and blisters to last a lifetime! Now, I can better run properly and efficiently because I have the proper gear and running form.  Below, we’ll explore the five most common trail running injuries and provide insights on how the proper footwear can help you avoid them.

Ankle sprains are one of the most common injuries for trail runners. According to a study in the Journal of Sports Medicine, ankle injuries account for nearly 40% of all injuries sustained during trail running. The uneven terrain, rocks, and roots found on trails make your ankles vulnerable to rolling and twisting, which can result in a sprain that keeps you off your feet for weeks. And there’s nothing worse for a trail runner than keeping off the trail from something preventable.

How to Prevent It: Proper footwear with good ankle stability and traction can significantly reduce your risk of an ankle sprain. Shoes with a wide support base and excellent surface grip provide the necessary protection. For instance, we at Viakix have designed the Ridge Rebel with a 4.5mm tread pattern, modeled after mountain bike tires, to ensure 360-degree grip. The wide toe box also allows for better balance and natural foot movement, decreasing the risk of awkward landings when you’re mid-stride.

Blisters are another common issue for runners, particularly on longer runs or runs in hot and humid environments. These painful bubbles form when there's excessive friction between your foot and the shoe, usually due to poor fit or inadequate ventilation.

A study published in Wilderness & Environmental Medicine found that blistering is among the most frequently reported issues for endurance athletes, particularly those in trail sports, where moisture and long durations exacerbate the problem.

How to Prevent It: Selecting shoes with a proper fit is key to preventing blisters. Too tight shoes can pinch and rub your feet, while shoes that are too loose can cause excessive movement, increasing friction. Breathability is equally important. Well-ventilated shoes reduce moisture buildup, which contributes to blisters. At Viakix, we ensure that our Ridge Rebel has an airy design to keep your feet cool and dry, reducing the likelihood of blisters over long distances.

Knee pain is common among runners, particularly those covering hilly terrain or long distances. The constant impact, especially when running downhill, can strain the knees. According to a study from Harvard Medical School, overuse injuries like patellofemoral pain syndrome (runner’s knee) affect roughly 25% of all runners, and trail runners are particularly vulnerable due to the stress caused by variable surfaces and incline changes.

How to Prevent It: To reduce knee strain, it’s essential to run in shoes that are lightweight and provide excellent cushioning. Heavy shoes put unnecessary strain on your joints, especially over long distances. Shoes that absorb impact reduce the force transmitted to your knees. We’ve designed the Ridge Rebel to weigh just 11.2 ounces for a men’s size 10, providing a balanced combination of cushioning and flexibility, which helps lessen the load on your knees.

Plantar fasciitis, a painful condition caused by plantar fascia inflammation, affects approximately 10% of runners, according to research published in the British Journal of Sports Medicine. It typically stems from poor foot mechanics or inadequate arch support, which the uneven terrain found on trails can exacerbate.

How to Prevent It: Shoes that provide proper arch support prevent plantar fasciitis, especially for trail runners whose feet constantly adjust to varying terrain. Supportive shoes reduce the strain placed on the plantar fascia by allowing the foot to maintain a neutral position. At Viakix, we’ve taken extra care to incorporate excellent arch support into the Ridge Rebel, ensuring that your feet are well-supported and comfortable on long runs. For me, the difference of proper arch support and inadequate arch support is night and day. It seems like such a simple fix, and yet, most of us are unaware of how important arch support is. Here at Viakix, we have your arch support covered so you don't have to think twice.

Achilles tendonitis is a common overuse injury that occurs when the tendon connecting your calf muscles to your heel becomes inflamed. It’s particularly common in trail runners due to the frequent changes in terrain and the added strain from steep climbs and descents. The American Academy of Orthopedic Surgeons reports that Achilles injuries are responsible for up to 18% of all running-related injuries.

How to Prevent It: Shoes that offer the right balance of flexibility and cushioning can prevent excess strain on the Achilles tendon. Shoes that are too stiff or that don’t provide enough shock absorption can lead to injury. The Ridge Rebel strikes the ideal balance—flexible enough to adapt to the changing terrain but cushioned enough to absorb the impact of every stride.

We’ve learned these lessons firsthand. Years ago, several of us at Viakix set out for a weekend trail run on what we thought was an easy route. A few hours in, one of our team members twisted his ankle on a loose rock. We were miles from the trailhead, and getting him back was no easy feat. But it wasn’t just his ankle sprain that cut our run short. Blisters and sore knees were also part of the day’s “souvenirs.” It wasn’t long after this that I ended up with my own injury. For some reason, I didn't learn the first time!

After that experience, we knew we had to rethink our approach to trail running footwear. Our goal wasn’t just to build shoes that looked good; we wanted to create a shoe that could handle everything the trail throws at you—without sacrificing comfort or protection.

That’s how the Ridge Rebel came to be. Through rigorous testing and countless hours on the trail, we engineered a shoe designed to help prevent the very injuries that stopped us in our tracks that day. We know how frustrating it is to be taken out of the game by something as preventable as a sprained ankle or a blister. We aim to keep you on the trail, moving comfortably and confidently.

Trail running should be about the joy of exploring the outdoors, not worrying about injuries. While no shoe can prevent all injuries, the right footwear—designed for stability, grip, support, and comfort—can significantly reduce your risk. The Ridge Rebel by Viakix is our answer to trail running challenges , combining lightweight performance with durability and protection.

Whether you’re a seasoned trail runner or just starting, investing in footwear that supports your body’s needs is crucial. After all, the trails are waiting, and the last thing you want is to be sidelined by an injury that could have been avoided with the right shoes.

Remember, trail running isn’t just about finishing—it’s about enjoying every step. And with the right pair of shoes, you can do just that.