Unlike road running, trail running brings with it a new array of injuries and complaints due to its challenging terrains and uneven surfaces.
Common injuries we see in trail runners include:Ankle Sprains Cuts and grazes Calf cramping Hip flexor and adductor (groin pain)
How do we avoid these?
Preparation is key.
Implement a good strengthening and proprioceptive exercise program alongside your running regime. Trail running requires you to have good balance and body awareness. THIS CAN BE TRAINED and can significantly reduce your chance of sustaining injuries such as an ankle sprain or fracture when running over rocks and tree roots.
Some examples of balance and proprioceptive exercises can be seen below:
Other injury prevention strategiesBe smart and gradually progress your training loads. For example; don’t jump from a 5km run to a half marathon in a week or two! A good rule of thumb is to progress your load by 10% or less each week. Purchase good quality trail running shoes (these are different from your average road running shoe). Cross Train! Avoid overuse injuries by including other forms of training (swimming, strength based activities, cycling) Get your “niggles” checked BEFORE they turn into long term injuries. In case of emergencies, let somebody know when and where you a running. If possible, run with a waist belt or ”bum bag” with aids (bandages, bandaids, tape etc.) for cuts and grazes
Items that can be useful for trail running:Camel Pack (hydration) Energy gels (that can be easily carried in pockets) Pickle Juice (cramping) Clever running apps: Neveralone+ is programmed to contact a phone number of your choosing if you remain on one place for a set time, sending a pre-programmed SMS message along with your GPS location.
Book an appointment at Coast Sport by calling (02) 4356 2588 or book online via the button below.