Fall is a great time to get outside and go for a run on your favourite trail. Getting out into the fresh air and feeling the leaves under your feet can revitalize your body, mind, and soul. Running trails is tough on your feet, whether you’re a recreational runner or you’re preparing for the next big race. You’re running on uneven, slippery, wet ground. Avoid injury or pain by taking care of your feet before, during, and after you run.
A few common injuries with trail running
Plantar fasciitis and heel pain
Plantar fasciitis occurs when there is swelling or inflammation on the planter fascia. The plantar fascia is a thick band of tissue that runs from the bottom of your heel to your toes. Usually, we see this occur when there has been a rapid increase in activity or when moving without proper support. As you start to run more and more you are at risk of developing plantar fascia and heel pain due to the increased pressure you are putting through these areas. Having your feet properly supported and taking things slow is essential.
Metatarsalgia
This condition can be described easiest as pain in your forefoot. Usually this presents with swelling (inflammation) and redness after prolonged activity or acute injury. With trail running numerous factors play a role in causing metatarsalgia; footwear, support, running surfaces etc.
Ankle sprains
This condition can be described easiest as pain in your forefoot. Usually this presents with swelling (inflammation) and redness after prolonged activity or acute injury. With trail running numerous factors play a role in causing metatarsalgia; footwear, support, running surfaces etc.
Achilles tendonitis
Achilles tendonitis is an Achilles tendon over use injury, that is most often characterized as pain at the back of the heel (where the Achilles inserts into the heel). When you combine tightness in the calf and a sudden increase in activity there is a potential for Achilles tendonitis to occur due to the increased pressure through the area.
Note: Many other issues can occur, we just listed a few common ones!
What can BioPed help you with?
Footwear can be tricky but at BioPed we can make it simple. With footwear for trail running, fit and function is key. You always want to look for a shoe with the following (barring any other medical implications):
Extra space in the toe box. Typically, we say a finger nails width to allow room for your foot to expand, anything more and you risk slipping inside. With trail running that might mean losing toe nails especially as your routes get hillier and terrain gets rougher!
Stiff heel counter and rigid through the sole. These key points help to make the shoe a stronger base for your foot, especially if there are any abnormalities with your gait and become even more important as terrain gets more rugged.
High traction outsole. Think Vibram. Any shoe that has aggressive lugs on the bottom to allow for gripping mud and dirt is huge with running on the trails. Nobody likes slipping and always should be something you look for in a shoe.
Saucony men’s excursion TR15
Custom foot orthotics
Best bet is to get into see our BioPed Canadian Certified Pedorthists and we will perform an assessment. Here we will perform a comprehensive gait analysis and go through all of the different treatment options we can provide depending on what is happing while you’re moving
If you’re suffering from lower limb pain that limits you from doing what you love, please book an appointment today! At BioPed Footcare, whether it’s bracing, orthotics or footwear – we are here help you. Meet with one of BioPed’s lower limb clinicians to see how we can keep your feet and legs healthy!
