How to Avoid Common Trail Riding Injuries

September 06, 2025

Trail riding is much more than just riding a motorcycle: it's about discovering trails, getting lost in breathtaking landscapes, and facing challenges that combine on- and off-road. But let's not kid ourselves: trail riding is unforgiving . The weight of the motorcycles, the uneven terrain, and the long hours on the bike turn every ride into a physical and mental challenge.

Therefore, if you want to enjoy trail running for many years to come, you need one key: prevent injuries before they occur . In this article, you'll learn:

• The most common injuries on the Trail.

• How to avoid them with physical preparation, technique and equipment.

• Ergonomics, hydration, and mindset tips.

• What to do after a fall to avoid making the situation worse.

👉 And remember: at the RM Motos Trail School, we teach you all these techniques in a safe environment, with specialized instructors, so you can take your riding to the next level.

Most common injuries in trail riding

Minor falls

They're a daily occurrence on the trail. Scrapes, bruises, and bumps on knees, elbows, or shoulders. They're often caused by losing balance while standing still or trying to place a foot on uneven ground.

Sprains and strains

Ankles suffer tremendously. All it takes is a wrong foot strike or a slipping motorcycle in mud or sand to end up injured.

Knee injuries

Strained ligaments, chronic pain, and in some cases, serious twisting injuries. The knee is one of the most stressed joints in off-roading.

Lower back and neck pain

Incorrect posture, stiff suspension, excessive sitting time, or poorly distributed luggage are the perfect recipe for back pain.

Wrist and clavicle fractures

The most common injuries are those suffered in severe falls. The natural reflex to support one's hands when falling causes wrist fractures, and the impact on the shoulder often breaks the collarbone.

Heat stroke and fatigue

We're not just talking about bones. Heat, dehydration, and lack of energy can knock you out in the middle of the trail.

Factors that increase the risk

1. Lack of physical preparation.

2. Poor driving technique.

3. Overconfidence.

4. Motorcycle poorly fitted to your body.

5. Inadequate equipment.

6. Tiredness, heat and lack of hydration.

👉 In our CIT (Trail Initiation Course) courses, we emphasize this a lot: most injuries aren't due to spectacular falls, but rather to small oversights that accumulate.

Physical preparation to avoid injuries

The Trail demands strength, endurance, balance and flexibility.

Strength exercises

• Squats → strengthen legs and knees.

• Deadlift → protects lumbar and back.

• Push-ups → improve handlebar control.

Balance and stability

• Planks for the core.

• Bosu or fitball to simulate unstable terrain.

• Mountain bike for coordination and reflexes.

Flexibility and mobility

• Dynamic stretching before and after the route.

• Yoga or Pilates to loosen hips, ankles and neck.

Cardio

• Run, row or swim for endurance.

• HIIT to simulate intense efforts such as trials.

Protective equipment: your first investment

Helmet

A quality Trail/Adventure helmet, with good ventilation and lightness.

Boots

• Trail : comfortable for long trips.

• Enduro : rigid, perfect for technical areas.

Knee pads and back pads

Articulated knee pads and CE2 back protectors should be mandatory.

Airbag vest

The revolution in safety: protects the neck, collarbone and chest.

Gloves and hand protection

Essential to prevent fractures and cuts.

👉 At RM Motos Trail School, we help you choose and adjust your equipment according to your level and the type of routes you want to ride.

Driving techniques to reduce injuries

Correct position

• Standing : knees bent, arms relaxed, weight centered.

• Sitting : back straight, without putting pressure on your wrists.

Braking on the ground

• Rear brake for control.

• Soft front, never dry.

Ups and downs

• Climbs → lean forward, constant throttle.

• Downhills → body back, brake with engine.

Sand, mud and stones

• Arena: weight back and constant gas.

• Mud: softness and foot ready for support.

• Stones: maintain speed without sudden movements.

Ergonomics and motorcycle adjustments

• Suspensions : adjusted to your weight + luggage.

• Height : better to reach the ground safely.

• Footpegs and handlebars : adjusted for standing riding.

• Tires : choose mixed or more aggressive depending on the route.

Hydration, nutrition and rest

• Drink every 20–30 minutes even if you are not thirsty.

• Bars, nuts and dried fruit as a snack.

• Sleep at least 7–8 hours before a demanding route.

Psychology on the Trail

• Recognize your limits.

• Do not compete on routes with friends.

• Stay calm in technical areas.

• Technique > strength: the bike is driven with your head.

What to do after a fall

1. Breathe and calm down.

2. Check your body before lifting the motorcycle.

3. Do not remove your helmet if you suspect a neck injury.

4. Evaluate the motorcycle before continuing.

5. Rest for a few minutes before resuming.

Enjoy without getting injured

Trail running is an adventure, but it also demands respect. Being physically prepared, using the right equipment, mastering technique, and staying calm are the four pillars of reducing injuries and increasing fun .

👉 Do you want to learn all these techniques in a practical way?
Sign up for trail riding courses at the RM Motos Trail School . Here you'll train in a safe environment, with instructors who correct you in real time and routes designed for your level.

Make every motorcycle ride an unforgettable… and safe experience.

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