Advice on Foot Care

There are almost 7 million trail runners in the United States and they enjoy fantastic views, clean air and the peace and quiet of the outdoors. Trail running does have it’s own set of risks and injuries. Although many of the same foot and ankle problems a road runner might encounter, a trail runner may be more at risk.

An ankle sprain is the number one foot and ankle problem associated with trail running. Running on uneven surfaces, over roots and rocks, up and down steep terrain greatly increases the risk of an ankle sprain. To help prevent ankle sprains, the first step is buying a trail specific running shoe. Not a road running shoe and not a hiking boot. A trail running shoe will be lower to the ground, should have a wider base, more tread on the sole. Avoid shoes designed to control pronation. These shoes will build up the inside of the heel and place excess stress on the outside of the ankle - the most common area of ankle sprains. If you have had a previous injury, a physical therapist can give you range of motion and strengthening exercise and even show you how to tape up your ankle. Another, more practical option over taping is to wear an ankle brace.

Blisters are a problem for all runners, but tend to be more of a problem for trail runners because of the amount of excess movement in the shoe due to running on uneven surfaces. There is also a greater chance of small rocks, gravel, sand or dirt working it’s way into the shoe and increasing the rubbing and irritation, increasing the likelihood of a blister. Prevention is the key. Wearing wicking socks and properly fitting shoes is the first step. Stopping … yes, stopping … to remove that piece of sand or gravel that has been bothering you is recommended for those on longer runs.

Achilles tendonitis is another common injury in runners, but especially common in trail runners because the hills tend to be steeper and the terrain more uneven. These factors contribute to overstressing the Achilles tendon. Those who have had Achilles tendonitis in the past, need to use caution with hill running and should routinely stretch after a 10 minute warm up on a flat trail. Aggressively stretching the Achilles tendon is a common mistake and can actually increase the chance for injury.

More information on Foot Problems in Runners
More information on ankle sprains.
More information on blisters.
More information on Achilles tendonitis.
More information on running shoes.
More information on wicking socks.

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