There’s no denying that trail running is hard! Rugged terrain, altitude changes, and weather conditions test even the most experienced runners. What if you could mitigate these challenges, speed up recovery, and boost your stamina? Enter red light therapy (RLT)—the ultimate game changer for runners hoping to stay in peak form.
Common Trail Running Injuries and Risk Factors
Injury is not new for trail runners. The dirtiness can take a toll on your body, including:
Lower Body Problems to Watch Out For
- Sprained Ankles: A slip on uneven terrain can result in twisted ankles.
- Kneecap pain: Running on inclines, both uphill and downhill, can put significant strain on your knees.
- Shin Splints: Long runs are hard enough; tough terrain leaves your shins sore and inflamed.
- Stress fractures: Repeated stress on bones can cause microscopic fractures, which are painful and slow you down.
And this is only the lower body. Shoulders, necks, and wrists are also vulnerable to strain from balancing, scrambling, and carrying gear.

Upper Body Issues Faced by Trail Runners
Strain in the upper part of the body is a common problem among runners.
- Back Pain: Back pain often arises from carrying a hydration pack or maintaining poor posture during long runs.
- Shoulder Strain: Steep climbing requires a lot of arm movement and can, therefore, lead to shoulder fatigue and possibly strain
Prevalence and Patterns of Trail Running Injuries
It's surprising how frequently trail-running injuries occur. Some knowledge of the incidence and factors in the environment can help runners take preventive measures.
Eye-Opening Injury Statistics
According to studies, up to 80% of trail running injuries are classified as overuse injuries, a product of repeated stress on muscles and joints. The other 20 percent are typically acute injuries — sprains, falls, or twists — because of the tricky terrain.
Environmental Challenges Encountered
- Weather: Wet or snowy trails can become slippery, heightening the risk of losing footing.
- Terrain: Rocks, tree roots, and unexpected drops can catch even the most experienced runner off guard.
- Elevation: Conquering sheer ascents and plunging down precipitous slopes calls for strenuous heart and muscle endurance.
- Wildlife: Though rare, encounters with wildlife can cause unexpected injuries or panic.
Can Red Light Therapy Boost Trail Running Performance?
Yes, red light therapy wavelengths can penetrate into tissue and promote cell repair and energy production. Here are some potential benefits:
Improved Mitochondrial Function: As your cells’ energy powerhouses, mitochondria are in charge of energy production for your body. Research indicates that red light therapy enhances mitochondrial function and boosts the production of adenosine triphosphate (ATP). ATP Relates directly to the energy that your muscle cells will have to burn for your runs.
Enhanced Blood Flow: RLT promotes the release of nitric oxide that opens blood vessels, thus providing better oxygen to the muscle. That can stall fatigue and increase stamina.
Less Muscle Soreness: You may have been sore after some runs. Research has indicated that RLT can decrease delayed onset muscle soreness (DOMS), which means runners heal faster and can go harder in training.
Improved Mental Clarity: Trail running often involves rapid decisions, especially on technical grounds. RLT has cognitive benefits, too, as it may help increase focus and reaction time.

How May Red Light Therapy Help Prevent Injuries?
Red light therapy is not only limited to recovery; it is also a potent tool for injury prevention. RLT helps trail runners stay strong and injury-free by strengthening tissues, decreasing inflammation, optimizing circulation, and improving joint health. Whether you’re preparing for your next big trail race or simply want to stay on course with your training, incorporating red light therapy into your regimen can help keep you in the game longer and reduce your risk of injury.
Tissue Repair and Regeneration: Red light therapy aids in repairing microtears in muscles and ligaments, reducing the risk of overuse injuries.
Reduced Inflammation: Repetitive stress can cause chronic inflammation, which can lead to injuries. It has been shown that RLT also reduces inflammatory markers, allowing for quicker recovery.
Enhanced Joint Health: Red light therapy encourages collagen production, which can increase the strength and elasticity of joints, making them more resilient to trauma.
Pain Relief: Pain relief is one common reason people try RLT since it may provide relief from minor injuries or overuse.
Improved Flexibility: Injury is more likely when our muscles and joints are stiff. Red light therapy may boost circulation and decrease stiffness for greater flexibility.
When should you incorporate red light therapy into your running routine?
- Pre-Run Sessions: Doing 15-30 minutes of Red Light Therapy (RLT) before your run can precondition your muscles for the movement ahead. This allows your body to get warmed up more quickly, avoiding injury in the form of strains and sprains. Use your RLT device while you’re stretching, getting your gear ready, or mentally preparing for your run.
- Post-Run Recovery: A session after running can help reduce some inflammation and speed up recovery. Concentrate on parts of your body that are prone to being sore from running, such as your calves, quads, knees, and lower back.
- Consistency: For long-term benefits, include RLT in your regime 3-5 times a week. Have RLT sessions on cross-training/rest days to avoid overuse injuries
- Complementary Therapy: Don't just use red light therapy in isolation; use it as part of a holistic recovery and performance strategy. Pair RLT with other practices, such as foam rolling or massage for muscle tension release, hydration and nutrition for muscle fuel, stretching for flexibility, and injury prevention. Rest and proper sleep are also important to promote muscle tears and healing.
Conclusion
Trail running is both exhilarating and daunting, but it does come at the risk of injury and physical stress. Red light therapy promises to be a science-backed choice for improving endurance, stamina, recovery and reducing the risk of injury. You may be a seasoned trail runner or still a newbie, but adding RLT as part of your training regime may just give you the additional edge to conquer a new round!
References
- Viljoen C, Janse van Rensburg DCC, van Mechelen W, Verhagen E, Silva B, Scheer V, Besomi M, Gajardo-Burgos R, Matos S, Schoeman M, Jansen van Rensburg A, van Dyk N, Scheepers S, Botha T. Trail running injury risk factors: a living systematic review. Br J Sports Med. 2022 May;56(10):577-587. doi: 10.1136/bjsports-2021-104858. Epub 2022 Jan 12. PMID: 35022162.
- Borges LS, Cerqueira MS, dos Santos Rocha JA, Conrado LA, Machado M, Pereira R, Pinto Neto O. Light-emitting diode phototherapy improves muscle recovery after a damaging exercise. Lasers Med Sci. 2014 May;29(3):1139-44. doi: 10.1007/s10103-013-1486-z. Epub 2013 Nov 21. PMID: 24258312.
- Lawrence J, Sorra K. Photobiomodulation as Medicine: Low-Level Laser Therapy (LLLT) for Acute Tissue Injury or Sport Performance Recovery. J Funct Morphol Kinesiol. 2024 Sep 27;9(4):181. doi: 10.3390/jfmk9040181. PMID: 39449475; PMCID: PMC11503318.