Prep Cross-Country: A Reason to Run to the Chiropractor
Reviewed by: Dr. Steven Knauf, D.C.
By: Paul Rothbart
Running is at the core of so many sports; let’s be honest—it’s one of the oldest competitions. Left, right, heel, toe. Pick up the pace, and whoever crosses the finish line first wins. Simple, right? But whether you’re sprinting on a straight track or pacing yourself over miles of rugged terrain, there’s more to running than just speed.
Take high school track and field, for example. You've got everything from lightning-fast sprints to long, steady endurance runs. Picture it: a smooth track, clearly marked lanes, and fans cheering from the sidelines. It’s all set up perfectly, whether you're gunning for the 100 meters in a few seconds flat or pushing through the 3,200 meters to hit up the snack bar afterward.
Then there’s cross-country—track’s wild cousin. It’s the same basic idea: run as fast as you can. But instead of cushy lanes and level ground, it’s 3.1 miles of unpredictable terrain. We're talking fields, woods, hills, and maybe the occasional tree branch you’ve got to dodge. There are no lanes, just paths. There is no perfect footing, just gravel, dirt, or pavement. You’ve got to tackle it all, and it takes serious stamina, not to mention some mental grit.
And here’s the kicker—running on that kind of terrain isn’t just tough on the mind; it’s rough on the body, too, especially for teen athletes whose bodies are still growing. But don’t worry, that’s where we come in. We know firsthand what a challenge cross-country can be. As your local wellness partners, we’re here to help your high school cross-country runner stay strong, avoid injury, and crush their goals.
How many kids participate in high school cross-country?
It may surprise you that cross-country participation ranks relatively high in the United States. In the 2023-24 school year, nearly 240,000 boys and 193,000 girls competed on their school’s cross-country teams. Many American high school students are pounding their way across the course, feet striking the ground with every stride, over changing and challenging surfaces, none of which are likely to be compared to the track that borders the school’s football field. Like any other sport, some injuries are expected of cross-country athletes.
What are the most common injuries in high school cross-country?
Cross-country runners suffer the most common injuries in the lower body. In competition, the legs and feet do the heavy lifting.
Shin splints — Overtraining frequently leads to inflammation and pain in the shin. This injury is perhaps the most common of all pains from running.
Stress fractures — The shock absorption each time a runner’s foot hits the ground can tire the feet' muscles. When they become fatigued, the stress of the strides transfers to the bones, creating tiny cracks and splinters.
Achilles tendonitis — Pushing off the ground with each stride can strain the Achilles tendon and cause it to tear or rupture. Poor footwear often contributes to this type of injury.
Plantar fasciitis — The fascia is a tissue that runs along the bottom of the foot. Overuse can create tiny tears in it that cause inflammation and pain. The long running stretches experienced by distance athletes mean the tears don’t get a chance to heal.
Runner's knee — Overuse can create friction that wears down the knee cartilage. This causes inflammation and pain in the kneecap and may lead to osteoarthritis. Misalignment of the knee joint is a major contributor to runner’s knee.
Muscle strains — Soft tissue strains in the calves, thighs, and gluteus muscles are common when runners fail to warm up properly. Muscle tissue may also tear. Because they average 66 percent less lower body strength than boys, girls are especially prone to these kinds of injuries.
Dehydration — Drinking plenty of water is essential to any athlete. Running while dehydrated can contribute to many injuries and heat exhaustion.
How can chiropractic care help prevent cross-country injuries?
Chiropractic care has many benefits for athletes of all kinds. Regular adjustments can help prevent sports injuries for professionals and amateurs alike.
Properly aligned joints are less likely to suffer an injury during training or a meet. The same is true of proper spinal alignment. As Dr. Steven Knauf, VP of chiropractic and compliance at The Joint Chiropractic, explains, “When joints are not moving as they should, the athlete may have an increased risk for injury..”
Chiropractors may even manipulate soft tissue, which can help reduce the risk of strains and tears. A doctor of chiropractic is a good source of information and can offer stretches and warm-up techniques that can further lessen the risk of an injury.
Many athletes seek the help of chiropractors or other physical medicine experts in the event of an injury. Chiropractic treatment may relieve pain and help reduce recovery time, getting a young runner back in the race.
How can chiropractic care enhance performance for cross-country runners?
While it’s well-documented that many top athletes use chiropractic care to maintain peak physical condition, not all have spoken publicly about their treatments. However, some, like Tom Brady and Tiger Woods, have openly credited chiropractic care as part of their performance routines. Brady has mentioned chiropractic as part of his overall approach to keeping his body aligned and in top shape throughout his lengthy career. Similarly, Tiger Woods has been known to use chiropractic treatments to stay at his best, especially considering the physical demands of golf.
Body alignment and injury prevention are well-known priorities for elite athletes. Chiropractic care supports optimal movement, flexibility, and recovery, which is essential for performance at the highest level. So, even if they haven't explicitly mentioned it, it’s clear that chiropractic care plays a key role for many athletes striving for that competitive edge.
When your spine and joints align, everything moves as it should. For runners, that could mean a smoother, more efficient stride that can boost endurance and speed. It’s all about moving better and faster.
A study published in The Journal of Chiropractic Medicine explored how chiropractic manipulative therapy (CMT) impacts reaction times. The results? Pretty impressive. The research showed that regular chiropractic adjustments significantly improved reaction times in elite soldiers, demonstrating how spinal alignment can enhance the body's ability to respond quickly to external stimuli.
This has big implications for athletes—especially runners. Whether it’s navigating uneven terrain, sharp turns, or sudden changes in the course, quick reflexes can be the difference between a smooth stride and a stumble. Chiropractic care may help ensure the spine and nervous system function at their best, allowing runners to react faster and easily adapt to changing environments. It's not just about physical endurance and strength—chiropractic care may give athletes the mental edge to stay sharp and ahead.
Why is proper footwear so important for cross-country runners?
Most sports require the right gear; for cross-country runners, it all starts with proper footwear. Whether sprinting on pavement or tackling rugged terrain, you need shoes that can keep up.
A solid pair of running shoes isn’t just a suggestion—it’s a must. Cross-country races push your feet and legs to the limit, with every step pounding the ground for over three miles. The right shoes offer the traction and support to handle that impact without breaking stride (or breaking down).
Your best bet? Head to a dedicated athletic shoe store. They’ll match you with running shoes that fit your foot type and the demands of cross-country. If you have flat feet, get shoes with solid arch support. If your shoes are too tight, you’ll be hobbling with pain. Too loose? Hello, blisters.
And let’s be real: this is not the place to pinch pennies. Good shoes matter whether you’re an athlete or just someone on their feet all day. The proper footwear helps you prevent injury and keeps you performing your best every step of the way.
Cross-country is a favorite for hundreds of thousands of high school students nationwide. It's tough, rewarding, and pretty hard on the body. We’re here to help your young athlete stay on top of their game—whether racing through open fields or tackling those uphill climbs. Doctors of chiropractic at our nationwide clinics offer treatment for children and teens. From helping with growing pains and posture to improving sleep, routine chiropractic care may address common childhood issues like supporting aches and pains resulting from sports, scoliosis, and even ear infections. We offer walk-in appointments and youth plans to help your kids feel their best at every stage! You can swing by whenever it works for your child’s schedule; you’ll never need an appointment. Bring in your cross-country star and discover how chiropractic care may help them stay healthy, recover faster, and keep pace with their goals.
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