by Casey McGuire

Aches and pains tend to be very common for runners. It is a bit ironic that being so healthy can come with a good amount of pain and discomfort sometimes. Someone once said to me that they thought it was healthier to sit on the couch than to be out running and get hit by a bus. I really don’t know what that has to do with anything, but my first piece of advice to avoid trail running injuries, is don’t get hit by a bus!

Trail runners are susceptible to a slightly different variety of injury than, not only other sports entirely, but road running as well. More muscle fibers are used while trail running than are used in road running, which creates a bit more opportunity for muscle strains. Because trails are uneven, and often even rocky, they increase the probabilities of knee, ankle, and foot injuries associated with running.

On the flip side, trail runners tend to be much more alert to the variation of trails. This awareness and keen sense of terrain is the first step in prevention of injuries for trail runners. The more technical your trails become, the more concentration you need to have running them. Don’t daydream too much through aggressive trails and racing down hills!

Training for long distances is another common reason trail runners will become injured. It only makes sense that given enough time, with repetitive impact, the chances for acute, or overuse, injuries are greater.

When is it okay to run through pain?

Fatigue and overall muscle soreness are typical. There are recovery runs which we have to keep us loose and pliable after good long, or hard, runs, and perhaps more importantly, keep us from the insanity of cabin fever. It is much more the isolated pain, in a particular area, that is the indication that something can be wrong.

Now if that area is your finger, I say keep running! If it is from a cactus needle in the leg, have at the trails! If that pain is on someone else, that’s even better, and hit the dirt! However, if it is not something like this, and you are quite certain the pain, sharp or dull, is associated with running, and more pain precipitates while running, here are some recommendations:

Mild Pain: On a pain scale of 1 - 10, this you would give between a 1 - 3. It is a pain that typically goes away once the body is warmed, and the legs have been kicking a bit. It may be inconsistent, and move around a bit, or come and go some. It could just feel like a bilateral achy feeling. This mild, or light, pain, is commonly considered safe to run through. However, if it does persist, it may be best to give it a rest (yes, the trail runner’s nightmare), before the pain intensifies.

Moderate Pain: Between 1 - 10, the moderate pain ranges between 4 - 6. This pain may begin as your trail running begins, or you may even feel a “mild” pain before and after, while you are not running. It is a tolerable pain, or at least tolerable enough that a tried and true trail runner doesn’t want to hear, “give it a rest,” for. This pain doesn’t seem to have an effect on running gait, or cause any limping just yet. For the first couple of days (48 - 72 hours) of moderate pain, R.I.C.E. (rest, ice, compression, and elevation) is a suggested treatment. It is recommended that one, in fact, does take at least a couple of days off from trail running with such pain. I am as stubborn as any and understand how difficult it is for some to “sit this one out” when it comes to trail running, but with a bit of rest, the pain will subside, and runs will be better for it later.

* Icing an injury, or pain, keeps swelling limited, and in turn, keeps pressure off of the nerves, which is the cause of pain. It is best to ice between 15 and 20 minutes though. Icing an injury for under 10 minutes can actually make things worse, as the body will initially defend itself against the cold, and draw fluids toward the iced region, having the exact opposite effect desired.

Severe Pain: On that same scale of 1 - 10, now this ranges between a 7 - 10, and you’re starting to annoy me by complaining about it. It is a pain felt before, certainly during, and after. You’re stride and running gait are compromised and noticeable, and you’re probably limping when you’re off the trail as well. Compromising your running gait easily allows for the potential of other injuries to arise. Do not run with this pain! Go to the doctor and find out what is wrong, and then follow his or her recommendations faithfully, as they will get you back on the trail without pain as quickly as is possible.

As trail runners, we do not want to hear that we should rest. Don’t listen to others say it though; listen to your body. I may not be a doctor, but I’m pretty certain experts agree that pain hurts. Don’t ignore it, and don’t try to fight through it. No event is worth sacrificing your own body, and taking a short break from trail running can prevent you from having to take a long, or permanent, break.

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