First Aid

Dehydration: Don’t underestimate the terrible effects of dehydration. If you are feeling thirsty, you are already dehydrated. To function effectively, your body needs two litres of water a day and more when you’re exercising, so don’t forget to keep hydrating.

Blisters: The runner’s enemy, blisters are a common problem for many exercisers. Blisters are friction burns and need to be protected like any burn – cool the area, protect the blister, do not break the blister and, if the blister does break, keep it covered to avoid infection.

Sprains: Don’t run through an injury, you can do more damage. As soon as you are injured, stop what are you doing and follow the RICER rule – rest, ice, compression, elevation and referral, and give yourself the best chance of recovery.

Sunburn: Whether you train in the morning or on the weekend, sun protection is vital. Avoid excessive exposure to the sun. If you have become sunburnt, cool the area as you would a burn, keep the skin well moisturised to avoid the sunburn drying and peeling, and stay hydrated.

Stitches and cramps: To prevent stitches and cramps, don’t eat or drink too much before the race, warm up before the event with dynamic stretches and slow jogging. If you get a stitch during the event, slow down or stop and let the top of your body hang down gently so that your fingers touch the ground. For a muscle cramp, stop and stretch the muscle for a few seconds, then return to a slow jog and slowly increase your speed.

Provided by Queensland First Aid

BRW

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