Trail running is a great workout, but running on a somewhat uneven terrain can put you at risk for injury if you’re not being careful enough. Even with the best precautions, there’s the risk of tripping over a root or rock. Being properly diagnosed with an injury will provide you with the best care plan so you can heal quickly and get back on the trails. Let’s take a look at some of the most common injuries that are sustained while trail running.
Plantar Fasciitis
Plantar fasciitis is a common running injury that causes some pretty severe heel pain. There is a band of tissue that is located across the bottom of your foot. If it becomes inflamed, it can cause pain from the bottom of your toes back to the heel. You feel it worse in the morning when you get out of bed, and the pain will decrease as you start to move and stretch the area. You can avoid this injury by wearing a good pair of trail running shoes that provide you with enough support.
Twisted and Sprained Ankles
As you’re running, you may roll or twist your ankle in a way that tears or over stretches the ligaments in your ankle. Your ligaments are designed to provide stabilization in your joints, but they shouldn’t go beyond their normal range of motion. This can be a tricky injury to heal, so it’s best to avoid a sprained ankle by wearing appropriate running shoes and avoiding debris in your path. If you do sprain your ankle, take the time to let it heal. Otherwise, this is an injury that can continue to cause you problems for many months, or even years.
Runner’s Knee
Runner’s knee can be experienced because of a few different scenarios. In general, this is any pain that occurs in the region of the knee as a result of running. You may experience runner’s knee because of overusing it. This is common during trail running because of the terrain you’re on. Issues with your feet can cause you to move your knee in an unnatural way, which can lead to inflammation or injury in the knee. Impact to the knee can also cause runner’s knee.
Cramping
Cramping usually occurs during the physical act of running, but it can also occur after the fact. If you’re experiencing a lot of cramping while you’re running, your muscles may be alerting you that they’re fatigued. They’re probably not contracting voluntarily. Stretching before you start to run can help alleviate some of this cramping. If you’re experiencing cramping hours after your runs, you may be deficient in magnesium. Try using electrolyte supplements to see if that makes a difference.
Stress Fractures
You’ve probably heard of a bone fracture that occurs after some sort of impact or injury, but stress fractures can occur while you’re trail running. Repetitive impact to the same area can cause this fracture if your bones are not strong. Make sure you’re getting enough calcium in your diet, and rest your body if you’re feeling pain of any kind.
Tendonitis
Tendonitis can occur in any of the tendons that are impacted while you’re running. It’s common in the feet, but you can also experience pain in your legs, glutes or hamstrings due to tendonitis. You’ll find that this condition occurs when you’re running at too fast of a speed. It may start out as a mild ache, but this is the time to pay close attention to it. While stretching is often recommended for a lot of injuries, you may benefit from abstaining from stretching in order to rest the area.
Shin Splints
Shin splint pain will occur right in the front of your leg, where your shin is located. Females tend to be more at risk for shin splints, but they can occur to males as well, at any age. You may notice you’re experiencing this pain after increasing your run length or intensity.
If you’re experiencing severe or persistent pain of any sort, it’s a good idea to reach out to a trusted medical professional for advice. They may provide you with some recommendations of things that will help you feel better, but you may have to go for diagnostic testing if your discomfort persists. It’s always a smart idea to stop your trail running, and rest until you feel better.
