Avoiding trench foot whilst ultra running
What exactly is trench foot?
Trench foot or immersion foot syndrome occurs when your feet are wet and cold for long periods of time, due to standing in trenches. The modern cause is wearing wet socks, shoes or whilst working outdoors or…trail running. The term synonymous with the First World War, also occurred during the Napoleonic era. Quite common during ultra running events carried out in the winter.
Close eyes if you don’t want to see trench foot in the wild
Running and Trench foot
The following may sound basic, and it is but should be a habitual part of your race preparation and care during the race. These may just help you cross the finish line of the race you’ve spent lots of time and effort training for, most importantly they may save and protect your feet. Worst case scenario is amputation.
It’s also important to note that at events, the medical staff and officials can disqualify participants if they are showing signs of poor health, trench foot included. Who wants to ‘DNF’ for these types of reasons? Act first before it is out of your hands.
Many races impose a mandatory kit / equipment list which you need to carry in order to start and finish the race, checks are completed prior to starting the race, ensuring you have everything required to stay safe whilst out on the trail for what could be anything between 5 and 30 hours, depending on the style or distance of the race. Usually this list doesn’t include anything else which might be personally used or required for you to stay comfortable throughout. For example, vaseline, spare socks, trainers, blister patches or plasters.
Spare Socks / Equipment
Controversial but changing your socks at the halfway point of a race is the greatest feeling. Carrying spare socks is a must if you’re hoping to keep your feet in a positive state, but it’s also quite good for maintaining the positive thoughts during what might be a tough time.
Your socks might be wet, muddy or have sand in them. These conditions increase the chances of blisters, due to the friction being caused by the coarse sand.
As soon as you begin to feel the sand or hot spots on your feet, you should ideally deal with the situation as soon as you feel the issues, as it can only get worse. Plasters or zinc oxide tape are useful for covering hot spots and blisters. This can be completed prior to starting the race if you already know the areas which are prone to hot spots or soreness.
Stopping for a few minutes when you are in race mode is easier said than done, but it can prevent pain and further issues.
Prevention can begin before you have purchased your trainers. When buying your running trainers, think about investing in waterproof or gore-tex materials. Trainers which reduce the chances of waterlogging, reduce the chances of trench foot and blisters, it could still be a good idea to check your feet during the race.
Conclusion
Reducing the risk of trench foot during races with wet and cold conditions can be completed with basic footcare, changing socks, plasters and empty trainers of sand. These are basic actions but very rewarding. Taking a few minutes out of the race to deal with the issues can make for a more enjoyable event and recovery period following the mighty finish line.
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