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Tips
on Avoiding Trail Running Injuries:
- Stretch
properly before and after running.
- Run
slower and on softer surfaces.
- Wear
the right running shoes.
- Do
not overexert yourself.
- Do
not increase your workout or mileage too much too soon.
- Maintain
proper running form.
- If
you're a beginning runner, avoid difficult and hard runs.
Some
common Trail Running Injuries are: Achilles
Tendonitis
Achilles
tendonitis is inflammation, irritation, and swelling of the Achilles tendon. The
Achilles tendon is the tendon that connects the muscles of the calf to the heel.
When
you first get Achilles tendonitis, take a few days off from running until the
pain subsides.
Iliotibial
Band Friction Syndrome
The
iliotibial band is a thick band of tissue that extends from the thigh down over
the knee and attaches to the tibia. It functions primarily as a stabilizer during
running. Iliotibial
band friction syndrome is a condition that occurs when the iliotibial band becomes
irritated from overuse.
Runner's
Knee
Runner's
Knee is a softening or wearing away and cracking of the cartilage under the kneecap.
It causes a large amount of pain and inflammation. The cartilage becomes like
sandpaper because the kneecap is not riding smoothly over the knee.
Runner's
Knee is often caused by weak quadriceps, incorrect or worn shoes, and overtraining.
Ankle
Sprains
An
ankle sprain occurs when the ankle suddenly twists. It causes damage to the soft
tissues and ligaments surrounding the ankle joint.
Plantar
Fasciitis
Plantar
Fasciitis is an inflammation of the fascia ligament in your foot. The plantar
fascia ligament is located at the bottom of your foot. It is attached to the heal
and extends to the ball of the foot.
Athlete's
Foot
Athlete's
foot is a term used to describe a form of fungus infection of the feet.
Shin
Splints
Shin
splints, also called Periostitis is the name given to pain at the front of the
lower leg.
The
most common cause is inflammation of the sheath surrounding the shin bone. The
injury is an overuse injury and can be caused by running on hard surfaces, running
on tip toes and sports where a lot of jumping is involved. Bursitis
Bursitis is the inflammation of bursa. Bursa are fluid-filled sacs that lies between tendon
and skin. They also lie between tendon and bone. The most common sites for bursitis
are the hip, knee, elbow, and heel.
Groin
Pull
Groin
Pull is pain in the upper inner thigh. It is caused by tensing the inner thigh
muscle when you turn your toe in. Turning your toe in occurs normally while running,
especially when you run after rain or snow. Heel
Spurs
A
heel spur is a hook of bone that can form on the heel bone of the foot. Heel spurs
are associated with plantar fasciitis. Heel spurs can cause extreme pain in the
rearfoot. The pain is most intense while standing or walking.
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