Tuesday, July 5, 2022
Homeadidas RunningMetatarsalgia to Frostbite: 6 Trail Running Injuries

Metatarsalgia to Frostbite: 6 Trail Running Injuries

Are you ready to give up trying? Or maybe you’ve already been bitten by an off-road bug and have to deal with the common dangers of deforestation.

Runs on different surfaces It can add a lot of variety to your routine but it also has its risks. You put your body in a different state of tension and stress – especially you Start first.

We have put together 6 of the most common trail running injuries we need to know and therapeutic tips to help you get back on your feet.

6 Common Track Running Injuries + Treatment Instructions

1. Metarsalgia

Metarsalgia is a commonly used injury for all drivers. It is often described as feeling like there is a pebble in your shoe under the ball of your foot. This condition is caused by inflammation of the metatarsals, the bones in the ball of your foot, and the contact of your toes. Inflammation can be the result of repeated jumping or jumping, concussion in the area, or the build up of your feet. If you suffer from fingernails or toenails, you are more likely to develop metasargia at some point.

Treatment instructions

Ice the affected area with your feet. Stretching your calf muscles, achilles, ankles and toes can speed up the recovery time. Anti-inflammatory painkillers such as ibuprofen or naproxen initially relieve the pain, but it is important to take the time to rest your feet. Research has shown that I can improve my grip by exercising my fingers to improve my grip.Management Tartarsalgia.(1) If you agreeTry not to lose your hard-earned fitness Cross training with a Low-impact heart Exercise.

2. Sprained ankle

If you’ve tried to run the track, you know that you need your full concentration to run on paths full of rocks, fallen trees, ditches or streams. When you get tired and lose your focus, your ankles may suffer. Shoulder ankles are commonly found among trail drivers, and the stabilizing ligaments extend beyond their normal range of motion, causing your ankle to rotate or roll. This causes sharp pain, swelling, bruising, tenderness and you will hear a rising sound when the injury occurs.

The ankle of the track

Treatment instructions

The number one rule for a sprained ankle is to stay with it. Many people think that rice (rest, ice, compression, altitude) is the best treatment for soft tissue injuries, however, there is not enough evidence to show that this is always true.T option.(2) From The severity of a sprain can vary greatly, and it is important to see your doctor to find out how much damage has occurred and what the appropriate treatment plan should be.

Common prevention tips include strengthening the muscles that support the joint and wearing shoes that will give you proper support for challenges caused by rough terrain. After healing from a sprain, you should insert Specific exercises to restore mobility In combination.

3. Friction blisters

We all have to deal with them at some point in our lives. If it does not fit curly socks or shoes, Friction blisters Pockets filled with painful fluid in the skin from rubbing and pressure. Usually it is only a slight rage and with time and rest it heals on its own. However, if you do not treat friction blisters properly, it can become infected and cause major problems such as cellulite or sepsis.

Treatment instructions

When you walk down the street and run for about 30 minutes, you get blisters. Stop the problem and see if it’s a wrinkled sock or a tight – fitting shoe. If the adjustments do not help, you will have to continue your run and deal with it later – shorten the route if possible.

Wash your hands when you get home. Avoid puncturing the bubble, but if it does burst, allow it to settle before covering. Do not “remove” the blisters, leaving the outer layer of skin as it is under the wound. Cover the blisters with an adhesive bandage – or better yet – a cushioned blister strap to prevent further damage. If the blisters open and give off an unpleasant odor or yellow liquid, it can be infected. See a medical professional about it.

4. Clogging

The sudden onset of severe pain in your calf is likely to bring you to your knees. What you are experiencing is a Muscle aches Or pain. Why? Some think it is due to dehydration or lack of adequate electrolytes, while others find a link between muscle fatigue and overwork. Research shows that whatever the cause, muscle soreness is highly unpredictable and there is no single strategy for prevention or care.tment.(3)

The man resting on a racetrack

Treatment instructions

Preventive measures may include adequate rest, Hydration and Extension before you go out On the trails. If you care about your electrolyte, give it a try Hydration with sports drinks.

However, if you experience pain while running, your first course of action should be to stop and gently stretch the affected muscle. This will most likely be an automatic response; Stretching helps to improve blood flow to the area and can relieve pain. Apply a warm compress when you get home.

5. IT Band Syndrome

Iliotibial (IT) band syndrome – also known as runner’s knee – is one of the most common injuries among track racers. The iliotibial band runs from your hip to the outside of your knee. Excessive use and repeated bending of your knee while running can cause the IT zone to tighten and become inflamed. This can cause pain in the outside of your knee. If IT is the leading cause of zone syndrome Weak glutes and hips. Prevention includes Strengthening those muscle groups With weight training.

Treatment instructions

Anti-inflammatory medications such as ibuprofen and naproxen can help relieve pain and inflammation. Extend the tightened strap with These are the 7 exercises It can provide relief when you get into your exercise routine, but wait until the intense pain and inflammation subside. You have Ever tried to roll the foam? This is a great addition to your post-run cooling process.

The man stretches on a racetrack

6. Snowflakes

Depending on which lanes you run on and whether you are a season four runner, snow can be really dangerous. Running at high altitudes Exposes you to high temperatures. Pay attention to the symptoms of frostbite and be prepared for adverse conditions – especially at low temperatures. If you are injured or stuck outdoors longer than expected, you may need it There are the right gear To keep you warm.

Frostbite begins with a tingling sensation that turns into numbness if you are not warm. This is a superficial or first-degree snowball. Examine your skin color and area. It has a white, yellow or blue waxy appearance and if you notice an abnormal blur, the skin should be protected quickly from further damage. You have already advanced to the second level of frostbite. Be on the lookout for blisters in the affected area.

Treatment instructions

Assess the situation. How far away are you in the desert and where is the skin damage? If you come home relatively early and have a cold sore on your fingers or upper body, the best option is to let the tissue melt spontaneously on your way back. If your entire foot is frozen, you should avoid walking on it due to the risk of permanent damage. You should consider removing.

How cold is the outside? If your skin is hot enough to be at risk of freezing, Do not try to heat it Until you are sure it will melt. If your skin freezes, melts, and freezes, it will cause you to grow Damages.(4)

When you run and come back, immerse the area in a warm water bath to stimulate blood flow. Avoid other heat sources, such as open flames, as temperature changes can cause burns. See a medical professional for the necessary treatment.


Running the trails is a great way to add some adventure to your life and enjoy the challenges of the wilderness. Take care of these common track races and find out how to treat them if they happen to you or your running friends. Pay attention to the signals your body gives you when you are in the woods to avoid putting yourself or others at risk.

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