TRAIL RUNNING AND ANKLE SPRAINS
Trail running is a thrilling activity that poses certain risks, one of which is ankle sprains. Ankle sprains are among the most common injuries in all running sports, including trail running.
Unlike running on flat surfaces like roads or tracks where steps are predictable and rhythmic, trail running presents a dynamic and ever-changing terrain. Each step on a trail can be unique, with rocks, roots, sandy patches, inclines, declines, and cambers to navigate. This unpredictability increases the likelihood of ankle injuries, particularly through a mechanism called inversion injury. As the foot lands, improper positioning and control cause the foot to move inward, rolling the ankle outward and stretching the structures on the outer side of the ankle.
While some ankle sprains may only result in a minor twinge that can be walked off or run through, more significant injuries can occur, including ligament tears, articular cartilage damage, or even bone fractures. Such injuries cannot be ignored and require proper attention.
A history of previous ankle sprains is a major risk factor for future sprains. If you've sprained your ankle before, you're more likely to experience a sprain again. Therefore, it's crucial to consider measures to reduce the risk of recurrence and know what to do in case of an injury.
Rehabilitation and preventive exercises are essential for maintaining strong and functional ankles. Consulting a Sports Physio with experience in trail running can provide guidance on a tailored exercise program to optimise ankle performance. The specific exercises needed depend on individual needs, such as improving strength, control, proprioception, power, or mobility.
Trail running is a skill
Developing the skill of reading the trail ahead is crucial for trail runners. With practice, you become better at anticipating foot placement, adjusting body position, adapting running cadence and speed, and maintaining lower limb flexibility according to the terrain. These calculations need to occur quickly and subconsciously. Regularly practising on different trails, in various weather and light conditions, helps sharpen this skill. Maintaining focus is essential while trail running, as it demands complete attention and being "in the moment." This focus contributes to the potential for experiencing a state of flow, which is more likely on trails compared to urban environments.
I was on a hike recently on the Grampians Peaks Trail and it seemed like no two footsteps were exactly the same over 50km of trail. Awesome! If I wanted to enjoy the stunning views at any time then I needed to stop and look around. If my eyes wandered away from scanning the trail whilst walking then I would have missed my footing. I realised that the man made world which we live in is artificially flat!
Running technique adjusts on technical and uneven terrain, typically involving a higher cadence and shorter strides. This allows you to be lighter on your feet, minimising the impact of a shifting rock or a slight slip. Practising this technique on the trail is beneficial. As confidence in technique grows, gradually challenging oneself with faster downhill efforts is possible, keeping in mind that strong leg muscles are necessary to handle the eccentric loads involved. Using an agility ladder to practise light, quick steps can also mimic this technique to some extent.
In the unfortunate event of spraining an ankle while trail running, it's important not to panic. Pain is not always an accurate indicator of tissue damage, and sometimes mild sprains can be walked off to finish the run. However, if there is rapid swelling and difficulty weight bearing, it may be necessary to apply compression using a bandage and seek help. In certain situations, despite the injury, hiking out might be the only option.
By adequately preparing, practising, and implementing proper technique, the hope is to avoid such situations altogether. However, if an ankle sprain does occur, it is crucial to consult a Sports Physiotherapist as soon as possible for proper diagnosis and to facilitate a speedy recovery. Enjoy your trail running adventures with these precautions in mind.