Trail running places unique demands on the feet and ankles due to uneven surfaces, steep inclines, and unpredictable terrain. Common trail running injuries include blisters from friction from shoes, bunions aggravated by repetitive stress, and plantar fasciitis, which causes painful inflammation along the arch and heel. Tendon injuries such as peroneal tendonitis and posterior tibial tendonitis can develop from overuse or instability, often leading to weakness or flattening of the arch. Neuromas may also occur, causing tingling or numbness between the toes due to nerve irritation. The high impact and twisting motions of trail running increase the risk of ankle sprains and stress fractures. A podiatrist can evaluate the cause of pain, identify alignment or structural issues, and recommend effective treatment, which may include surgery for severe cases. If you have sustained a foot or ankle injury while trail running, it is suggested that you make an appointment with a podiatrist for an evaluation and treatment.

All runners should take extra precaution when trying to avoid injury. If you have any concerns about your feet, contact one of our podiatrists of Foot & Ankle Doctors, Inc. . our doctors will treat your foot and ankle needs.

How to Prevent Running Injuries

There are a lot of mistakes a runner can make prior to a workout that can induce injury. A lot of athletes tend to overstretch before running, instead of saving those workouts for a post-run routine. Deep lunges and hand-to-toe hamstring pulls should be performed after a workout instead of during a warmup. Another common mistake is jumping into an intense routine before your body is physically prepared for it. You should try to ease your way into long-distance running instead of forcing yourself to rush into it.

More Tips for Preventing Injury

• Incorporate Strength Training into Workouts – This will help improve the body’s overall athleticism
• Improve and Maintain Your Flexibility – Stretching everyday will help improve overall performance
• “Warm Up” Before Running and “Cool Down” Afterward – A warm up of 5-10 minutes helps get rid of lactic acid in the muscles and prevents delayed muscle soreness
• Cross-Training is Crucial
• Wear Proper Running Shoes
• Have a Formal Gait Analysis – Poor biomechanics can easily cause injury

If you have any questions, please feel free to contact our offices located in Beverly Hills, Encino, Los Angeles, Los Alamitos, CA Pasadena, CA and Rolling Hills Estates CA . We offer the newest diagnostic and treatment technologies for all your foot care needs.