Trail Running Foot and Ankle Injuries

02 Dec, 2024

The fresh air, scenic views, and the thrill of navigating uneven terrain make running a favorite for many fitness enthusiasts, but it comes with its fair share of risks – especially to your feet and ankles.

If you’re a trail runner (or thinking about becoming one), knowing the common injuries that can happen to your feet and ankles is key to staying safe and running pain-free. In this brief article brought to you by Mid Penn Foot & Ankle Specialists, we touch on the common issues, what causes them, and how to prevent them so that you can enjoy the trails without worry!

Runners who are experiencing severe or chronic foot and ankle pain are always welcomed to call Mid Penn Foot & Ankle Specialists to schedule an appointment with a licensed foot doctor in Emigsville.

Plantar Fasciitis

Repeated stress on the foot’s arch, tight calf muscles, or running with poor form can stress the plantar fascia, which is the thick band of tissue that runs along the bottom of your foot. Inflammation of the plantar fascia is known as plantar fasciitis. This condition often causes stabbing pain in the heel especially in the morning or after long runs.

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Achilles Tendonitis

Overtraining, uphill running, or poor flexibility in the calves can cause trouble in another connection: the Achilles tendon. The Achilles tendon connects your calf muscles to your heel bone and helps with pushing off during running. Overuse or excessive strain on this tendon can lead to inflammation and pain often felt at the back of the heel.

Ankle Sprains

One misstep on a loose rock or uneven ground and your ankle can roll inward or outward; this slipup can lead to a sprain. Ankle sprains happen when the ligaments in your ankle are stretched or torn and result in pain, swelling, and instability.

Stress Fractures

A stress fracture is a small crack in a bone caused by repetitive force. In trail runners, stress fractures commonly occur in the metatarsal bones of the foot. Symptoms include localized pain that worsens with activity.

Turf Toe

Uneven terrain, improper footwear, or sudden stops and starts can jam or overextend toes. Turf toe is a sprain of the big toe joint which is typically caused by excessive upward bending of the toe.

Blisters

Blisters might seem minor compared to sprains or fractures, but they can be debilitating. These fluid-filled bubbles form when your skin experiences repetitive friction. Shoes that are too tight, too loose, or worn without proper socks are common causes of blisters.

Taking care of your feet

Trail running is a rewarding way to stay fit and connect with nature, but it’s tough on your feet and ankles. So, remember foot care and take it slow to keep those feet and ankles happy.

If you experience persistent pain, swelling, or difficulty bearing weight on your foot or ankle, it’s time to see a foot specialist. Delaying treatment can turn a minor issue into a more serious problem and keep you off the trails for longer.

See a licensed podiatrist

If you’d like to schedule an appointment with a licensed podiatrist, then call or message Mid Penn Foot & Ankle Specialists to get in touch with a member of our team today.