It may be hard to believe, but even in cold-weather climates, the ice could soon thaw enough to let people run outside comfortably. That means that there is going to be increased foot traffic along running trails as the weather warms up, and amid such conditions, it’s important that runners understand how to protect themselves from injury. A new report relates some tips in this regard, and you should keep them in mind as you head out on any local paths.
One of the biggest injury dangers is going to be an ankle sprain. This is especially important to remember if you’ve spent the last couple months running inside on a treadmill or a smooth track. Running trails don’t necessarily offer those kind of conditions; there will be bumps, divots, hills, valleys, and various forms of debris to take into account.
Always be on the lookout for such perils while you’re out running, and be willing to skate around anything that could increase the potential for ankle injury. This kind of awareness needs to remain even after you’ve been out on a given trail a couple times. As the weeks pass, a path that was clear may be clogged by tree branches and various other things that weren’t there before, so always be cognizant of this danger.
There may come a time that, even on a smooth surface, you feel your ankle give out beneath you, and being cautious when this happens is the key to protecting yourself. Even if that means cutting the run short and walking lightly on the tender injured area, that’s fine. The last thing you want is to continue to push yourself and end up exacerbating the injury. Rest up, and if you feel severe pain, go in for an X-ray so that you can rule out or identify a fracture that requires additional medical treatment.
Sometimes, an injury will occur and you may not even be able to make it back to your starting point. You should always have a lifeline handy in the form of someone you can call for help. Carry a cellphone with you for just such an occurrence, and be sure to let people know when and where you’re going so that they’re prepared to help you out should it come to that.
You also want a good pair of shoes that fit well. Not only can this keep ankle injuries at bay, but it can protect your feet from blisters that may otherwise manifest. To further protect yourself from this painful situation, apply Vaseline prior to a run. When a blister occurs anyway, do not peel the blister. Instead, drain it and wrap it with antibiotic-coated bandages.
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